Name: Skinny Kale Burgers
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 bunch Curly Kale (Remove from center stem, chop into small pieces.); 1 tablespoon Canola Oil; 1/2 cup Yellow Onion (Diced.); 1 unit Carrot (Finely diced.); 2 cloves Garlic (Minced.); 1/2 teaspoon Black Pepper; 1/4 teaspoon Crushed Red Pepper Flakes; 1 teaspoon Dried Thyme; to taste Kosher or Sea Salt (To taste.); 2 unit Egg Whites; 1/2 cup Whole Wheat Bread Crumbs (Recipe for homemade bread crumbs.); 2 tablespoons Flour (I used White Whole Wheat which is not enriched, plus more if needed.)

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When it comes to healthy eating, I always find myself searching for innovative ways to enjoy my favorite flavors without the guilt. That’s where my delicious Skinny Kale Burgers come in! These burgers have become a staple in my kitchen, especially on days when I want something hearty yet wholesome. I remember the first time I made them; I had a friend over for a casual barbecue. I wanted to impress him with something that wasn’t just another boring veggie burger. As I served these up, the vibrant green color of the kale was eye-catching, and the aroma was simply irresistible. Everyone was raving about how flavorful these burgers were, and I couldn’t help but smile, knowing I had cooked something healthy that everyone enjoyed.

Recipe Snapshot

Total Time:
30 mins

Prep Time:
15 mins

Cook Time:
15 mins

Difficulty:
Easy

Calories:
180 kcal

Protein:
8 g

Diet:
Vegan

Fat:
9 g

Tools Used:
Skillet, Food Processor, Chef’s Knife, Cutting Board, Mixing Bowl, Wooden Spoon

What Makes This Skinny Kale Burgers Special

Packed with Nutrients

The Skinny Kale Burgers are filled with nutritious ingredients that not only taste good but are also good for you. Kale is a powerhouse of vitamins A, C, and K, and it’s loaded with antioxidants. Including it in this recipe means you’re getting a healthy dose of nutrients in every bite.

Versatile Flavor

What I love most about these burgers is how versatile they are. The addition of onions, carrots, and spices creates a flavor profile that can be customized to your liking. Want more heat? Toss in some extra red pepper flakes. Prefer a milder flavor? Reduce the spices! This flexibility allows you to make the recipe your own.

Easy to Prepare

One of my favorite aspects of the Skinny Kale Burgers is how simple they are to prepare. With a few basic ingredients and minimal cooking time, you can whip these up for lunch or dinner in no time. I often make a batch on the weekends and keep them in the fridge for quick meals during the week.

Perfect for Meal Prep

If you’re looking to eat healthier but have a busy schedule, these burgers are the perfect solution. They’re great for meal prep! You can make several patties at once, store them in the fridge or freezer, and then heat them up as needed. This way, healthy, homemade meals are always just a few minutes away!

Kid-Friendly

Sometimes getting kids to eat their greens can be a challenge, but with Skinny Kale Burgers, they might not even realize they’re eating healthy! The savory flavor makes them appealing, and kids often love the novelty of a burger they can hold in their hands. Serve them with a side of sweet potato fries, and you’ve got a meal they’ll ask for again and again.

What Goes Into Skinny Kale Burgers

When crafting Skinny Kale Burgers, it’s all about using fresh, wholesome ingredients that complement each other beautifully. The base of this recipe is curly kale, which provides texture and a nutritional punch. Incorporating whole wheat bread crumbs adds the right amount of binding while keeping it healthy. Each ingredient works in harmony to create a deliciously satisfying burger that will leave you feeling great.

1 bunch curly kale – Remove from the center stem and chop into small pieces. This leafy green is the star ingredient, packed with vitamins and minerals that contribute to a healthy diet.
1 tablespoon canola oil – This oil helps sauté the vegetables, providing a light flavor and healthy fat.
1/2 cup yellow onion – Diced finely, this ingredient adds a touch of sweetness and depth to the burgers.
1 carrot – Finely diced, it contributes a slight crunch and natural sweetness.
2 cloves garlic – Minced garlic enhances the flavor profile, giving the burgers a fragrant aroma.
1/2 teaspoon black pepper – A pinch of this spice adds warmth and complexity to the taste.
1/4 teaspoon crushed red pepper flakes – For those who enjoy a little heat, this ingredient gives the burgers a kick.
1 teaspoon dried thyme – This herb imparts an earthy flavor, making the burgers even more delicious.
Kosher or sea salt to taste – Essential for enhancing all the flavors in the dish.
2 egg whites – These act as a binding agent to hold the ingredients together.
1/2 cup whole wheat bread crumbs – These crumbs help to maintain the structure of the burger while providing fiber.
2 tablespoons flour – Used to help bind the mixture; you can add more if needed for consistency.

Recipe Steps for Skinny Kale Burgers

Making Skinny Kale Burgers is an enjoyable experience that fills your kitchen with wonderful aromas. Follow these simple steps to create a satisfying meal that you’ll want to share with family and friends. You’ll love how easy it is to prepare these delicious veggie burgers!

Start by heating a medium skillet over medium heat. Add 2 teaspoons of canola oil. Allow it to heat up for a minute.
Once the oil is hot, add the yellow onion and carrot to the skillet. Sauté them for about 4 minutes or until tender. You want the onions to turn translucent and the carrots to soften slightly.
Next, stir in the chopped kale and continue to sauté. You’ll notice the vibrant green color of the kale deepening as it wilts, which should take around 2 minutes.
Add in the minced garlic, black pepper, red pepper flakes, dried thyme, and salt. Stir everything together and sauté for an additional minute, allowing the flavors to meld.
After the mixture is cooked, rinse the skillet to remove any residue from the sautéed vegetables. Again, add the remaining 2 teaspoons of canola oil to the skillet.
In a large mixing bowl, combine the sautéed mixture with the egg whites, whole wheat bread crumbs, and flour. Mix everything well until fully combined. You may need to adjust the amount of flour to ensure the mixture holds together.
Shape the mixture into 4 equal-sized patties. Make sure they are compact enough to hold their shape during cooking.
Return the skillet to the heat and let it warm up. Once hot, carefully add the patties to the skillet. Cook them until they are browned on both sides, which should take about 6 minutes per side. Aim for a nice, golden crust to develop.
Once cooked, remove the patties from the skillet and let them rest briefly on a plate. This allows the flavors to settle and makes the burger easier to handle.

Things Worth Knowing

Perfectly Sautéing: Make sure the skillet is hot enough to sauté the vegetables without steaming them. You want them to caramelize slightly for added flavor.
Texture Control: If the mixture seems too wet, add a bit more flour or bread crumbs until you achieve a consistency that can hold together.
Flipping Tips: When you flip the patties, be gentle to avoid breaking them apart. Use a wide spatula for better support.
Storage Solutions: Store any leftover patties in an airtight container in the fridge for up to 5 days or freeze them for longer storage.

Tips and Variations

If you’re looking to customize your Skinny Kale Burgers, here are some fantastic tips and variations to consider:

Storage: After cooking, you can store the patties in the refrigerator for up to 5 days. Just place them in an airtight container.
Freezing: You can freeze uncooked patties by placing them in a single layer on a baking sheet. Once frozen solid, transfer them to a freezer bag for up to 3 months.
Serving: Serve your burgers on whole-grain buns with your favorite toppings such as avocado, tomato, or a homemade sauce.
Flavor Boosters: Feel free to experiment with different herbs and spices, such as adding cumin or paprika to give your burgers a unique flavor twist.
Meatless Meatballs: If you’re looking for a twist, shape the mixture into meatballs instead of patties. They make a great addition to pasta or salads.

What Goes Well With This Skinny Kale Burgers

Pairing your Skinny Kale Burgers with the right sides can elevate your meal. Here are some ideas:

Sweet Potato Fries: The sweetness of the fries complements the savory flavors of the burgers beautifully.
Side Salad: A light salad with lemon vinaigrette can add a refreshing crunch to your plate.
Grilled Vegetables: Seasonal grilled vegetables like zucchini and bell peppers provide a colorful and nutritious addition.
Quinoa Salad: A chilled quinoa salad can offer a healthy, protein-packed side dish.
Ideal for Lunch or Dinner: These burgers are perfect for casual gatherings, picnics, or even a quick weeknight dinner.

FAQ

Yes, you can use frozen kale for Skinny Kale Burgers. When using frozen kale, be sure to thaw it completely and squeeze out any excess moisture to prevent the mixture from becoming soggy. Fresh kale does have a better texture and flavor, but frozen can work in a pinch!

The burgers are done when they are golden brown on the outside and have a firm texture. Typically, cooking them for about 6 minutes on each side should provide a nice crust. You can always cut one open to check that the center is heated through and the mixture is holding well together.

There are many delightful options to serve alongside Skinny Kale Burgers. Some popular choices include sweet potato fries, a fresh side salad, or roasted vegetables. These pairings complement the flavors of the burger and provide a balanced meal.

Absolutely! You can prepare the Skinny Kale Burgers ahead of time, shape them into patties, and store them in the fridge for a few days or in the freezer for longer storage. This makes weeknight meals super convenient!

Conclusion

The Skinny Kale Burgers are not just another veggie burger; they are a deliciously nutritious option that bursts with flavor. With a unique combination of wholesome ingredients, they offer a satisfying meal that fits perfectly into a healthy lifestyle. I encourage you to try making these burgers for your next meal, whether it’s a family dinner or a gathering with friends. You won’t be disappointed!