Chicken and Courgette Patties

Tender, herby chicken patties with grated courgette folded through, pan-fried golden and served with a dollop of garlicky yogurt. Feel like a proper meal but go down light.

360

Calories

32g

Protein

Carbs

18g

Fat

GLP-1 Tip

Chicken mince is a gentler, lower-fat protein than sausage or bacon for breakfast, which many users find less likely to trigger reflux. Patties are portionable — you can eat one, leave two in the fridge, and finish them cold later if appetite is stuck low.

Easy on stomachHigh ProteinLow CarbGluten FreeMeal Prep Friendly

Ingredients

Serves 1 · 8 min prep · 7 min cook

Method

1
In a bowl, mix 150g chicken mince (5% fat) with ½ small grated and squeezed courgette (60g), half of a small grated garlic clove, 1 finely sliced spring onion, ½ tsp dried oregano, salt, and pepper.
~4 min
2
Shape the mixture into 3 small patties.
~2 min
3
Heat 1 tsp olive oil in a pan over medium heat and cook the patties for 3 minutes per side until cooked through.
~7 min
4
Stir the remaining grated garlic and a squeeze of lemon into 80g 0% Greek yogurt and serve alongside.
~2 min

Chef Notes

Squeezing the courgette hard before mixing is the difference between tender patties and soggy ones. Don't skip it.

Allergens

Dairy

Substitutions

Replace mince with 150g firm tofu, finely crumbled, plus 1 tsp soy sauce for a vegan version.

This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.