I used to think “healthy eating” meant boring salads and bland, steamed everything. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of eating, and my kitchen (and my life!) completely changed. It’s all about celebrating fresh, whole foods that taste incredible and make you feel amazing.
These incredible Mediterranean chicken burgers are the perfect example of what I’m talking about. They are packed with so much flavor from fresh herbs, garlic, and sun-dried tomatoes that you’ll forget you’re eating something that’s genuinely good for you. They’re my go-to for a quick weeknight dinner that feels like a treat.
Five Reasons These Patties Will Be Your New Go-To
When I’m looking for new Mediterranean diet recipes, they have to check a few boxes: delicious, simple, and satisfying. I’m so excited to say that this recipe hits every single mark.
- Packed with Fresh Flavor: We’re using a ton of fresh dill and mint, which gives these patties a bright, unmistakable Mediterranean taste.
- Ready in a Flash: This is the perfect 30 minute Mediterranean diet dinner. It’s proof that you don’t need hours to create a stunning, healthy meal.
- Juicy & Tender (Every Time!): The secret is using mashed chickpeas, which add moisture and fiber, keeping the lean chicken perfectly tender.
- Naturally Gluten-Free: This is a gluten free Mediterranean chicken recipe without any special ingredients. It’s just simple, whole foods.
- A Truly Heart-Healthy Meal: With lean protein, healthy fats from olive oil, and plenty of veggies, this is one of the best heart healthy dinner ideas you can make.
The Fresh Flavors That Make This Recipe Shine
The magic of Mediterranean cooking is letting simple, high-quality ingredients do the talking. Here are the stars of our healthy chicken patties with spinach:
Chickpeas
Instead of breadcrumbs, we’re using mashed chickpeas as a binder. Not only does this keep the recipe gluten-free, but it also adds a huge boost of plant-based protein and fiber. This makes these burgers incredibly satisfying—a key reason why chicken and chickpea recipes for weight loss are so effective. They keep you full and happy!
Fresh Herbs (Dill & Mint)
If there’s one thing that instantly transports me to a Greek island, it’s the smell of fresh dill. Combined with a little mint, these herbs provide a bright, zesty flavor that cuts through the richness of the patty and makes everything taste incredibly fresh.
Extra Virgin Olive Oil
This is the cornerstone of the Mediterranean diet. We use a good quality extra virgin olive oil for pan-searing the patties, which not only prevents sticking but also infuses them with healthy, monounsaturated fats and a subtle, peppery flavor.
Your Questions About These Mediterranean Chicken Burgers
I get a lot of questions about making meals like this, so I wanted to answer a few common ones right here!
1..Can I make these ahead of time?
Absolutely! This is one of my favorite easy Mediterranean meals for meal prep. You can form the raw patties and store them in the fridge for up to 24 hours (with parchment paper between them). You can also cook them completely and store them in the fridge for up to 4 days.
2.What makes these patties a good choice for weight loss?
It comes down to two things: protein and fiber. Each patty is packed with 39 grams of lean protein and 4 grams of fiber from the chickpeas and spinach. This combination is a powerhouse for satiety, meaning it helps you feel full and satisfied for longer, which can help reduce overall calorie intake.
3.Is ground chicken part of the Mediterranean diet?
Yes, it is! While the Mediterranean diet emphasizes plant-based foods and fish, it also includes poultry like chicken and turkey in moderation. Choosing lean ground chicken breast is a fantastic way to incorporate this principle into your meals.
Now that you know why I love this recipe so much, it’s time to head to the kitchen and make a batch for yourself!
Herbed Mediterranean Chicken & Chickpea Patties
Equipment
- Large mixing bowl
- 12-inch cast-iron or heavy-bottomed skillet
- Fish spatula or wide, flexible turner
- Baking sheet lined with parchment paper
- Instant-read thermometer
Ingredients
- 1.5 lbs 680 g 99% lean ground chicken breast
- 1 15-ounce can chickpeas, rinsed, drained, and thoroughly mashed
- 2 cups 60 g fresh baby spinach, finely chopped
- 1/3 cup 55 g red onion, finely diced
- 1/3 cup 50 g oil-packed sun-dried tomatoes, drained and finely chopped
- 6 large garlic cloves minced
- 3 tbsp fresh dill chopped
- 2 tbsp fresh mint chopped
- 1 tbsp dried oregano
- Zest of 1 large lemon
- 3/4 tsp ground black pepper
- 1/2 tsp fine sea salt
- 3 tbsp extra virgin olive oil for cooking
Instructions
- Prepare the Aromatic Base: In a large mixing bowl, combine the finely diced red onion, minced garlic, chopped sun-dried tomatoes, fresh dill, fresh mint, dried oregano, lemon zest, black pepper, and sea salt. Stir thoroughly to create a uniform, fragrant base.
- Add Binder and Greens: Add the finely chopped spinach and the mashed chickpeas to the aromatic base. Mix until the spinach is well-distributed and the chickpeas are fully incorporated. This mixture will serve as the binding and moisturizing agent for the lean chicken.
- Combine and Form Patties: Crumble the ground chicken breast into the bowl over the vegetable and chickpea mixture. Using your hands, gently fold and press the ingredients together until just combined. Be careful not to over-mix. Divide the mixture into 6 equal portions and form each into a patty about 3/4-inch thick.
- Chill for Integrity: Place the formed patties on the parchment-lined baking sheet and chill in the refrigerator for at least 15-20 minutes. This crucial step helps the patties firm up and hold their shape during cooking.
- Pan-Sear to Perfection: Place your skillet over medium heat and add the extra virgin olive oil. Once the oil shimmers, carefully place the chilled patties in the skillet, leaving space between them (cook in two batches if necessary). Sear for 5-6 minutes per side, until a deep golden-brown crust forms and the internal temperature reaches 165°F (74°C).
- Rest and Serve: Transfer the cooked patties to a clean plate and let them rest for 3-5 minutes to allow the juices to redistribute. Serve warm on their own, in a whole-wheat pita, or in a crisp lettuce wrap.
Notes
- Serving Suggestions: To complete the meal, serve these patties in a large lettuce cup (like butter or romaine) with a dollop of homemade tzatziki, sliced cucumber, and tomato.
- Meal Prep: Cooked patties can be stored in an airtight container in the refrigerator for up to 4 days. They are excellent cold in salads or gently reheated.
- Freezing: These patties freeze beautifully. After cooking, let them cool completely, then place them in a single layer on a baking sheet to freeze solid. Transfer to a freezer-safe bag with parchment paper between layers for up to 3 months.
Nutrition Information
(per patty)- Calories: 339 kcal
- Protein: 39 g
- Fat: 13 g
- Saturated Fat: 2.4 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Sodium: 354 mg
- Sugar: 2 g (0 g added sugar)
Concluding Thoughts
I truly hope you love this recipe as much as I do. It’s a beautiful reminder that eating well is about abundance and flavor, not restriction. Making a batch of these Mediterranean chicken burgers is an easy and delicious step toward embracing a healthier, more vibrant way of life.
Give this recipe a try and let me know what you think in the comments below! I can’t wait to hear from you.
