We’ve been playing around with chicken burger recipes for a while now. And finally we’ve come up with a tasty combination of ingredients that is safe for our sensitive and allergic family to eat. This Allergen-Friendly Chicken Burger recipe fits the bill. It’s gluten-free, dairy-free, egg-free AND low FODMAP. Plus, it’s so fast and easy to make. And did I mention delicious? Well, it is!
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I got an intense craving for burgers when we were road tripping in our truck camper across Eastern Canada this summer. But of course with our dietary restrictions, ordering a burger at a restaurant is tricky at best. So the hunt began for some gluten-free, egg-free bread that we could use for a bun.
We were so delighted to find this gluten-free, vegan ciabatta bread from Schar. We were instantly impressed with the light and fluffy texture of this bread. No need to toast it. It’s so soft that you can eat it right out of the package. Very rare for gluten free bread products!
It is also safe for people suffering from IBS. Visible on the packaging is a low FODMAP certification by the Monash University. We made many sandwiches over the course of our trip and now Schar ciabatta bread has become a staple in our kitchen.
We usually add grated carrot to our mince to help with moisture and give it a little texture. But this time we used grated parsnip instead. Parsnip acts similarly to carrot but gives a slightly sweeter and peppery taste. Chopped tomatoes and mushrooms are also great too so feel free to play around with what veggies you have in your fridge/garden.
We use chopped green onions – the green part only – as it is low in FODMAPs. But you could use leek or chives and also get tasty results.
Our Allergy Friendly Chicken Burger is perfect paired with sweet potato fries and Fennel Apple Slaw. We love dressing it up with some crispy romaine lettuce and Vegan Lemon Mayo sauce. Try it at your next barbeque. It’ll be a hit!
Allergen-Friendly Chicken Burger
Equipment
- mortar and pestle or a small grinder
Ingredients
- 1 lb ground chicken
- 1 parsnip grated
- 1 cup green onion green parts only
- 2 tbsp quick oats
- 2 tbsp oat milk
- 1/4 tsp pepper
- 1/2 tsp salt
- 1 tsp fennel seeds ground
- 1 tbsp olive oil
Instructions
Prepare the Ingredients
- Remove ground chicken from packaging and place in a medium sized bowl.
- Using a mortar and pestle, finely grind the fennel seeds.
- Measure out the salt and pepper and set aside.
- Soften the oats by soaking them in a small bowl with oat milk.
Prep the Veggies
- Wash the green onion to remove any dirt and debris. Pick off any wilted leaves and discard.Chop the green part of the onion into small slices until you have about 1 cup. Set aside.
- Peel and grate the parsnip.
Mix the Mince
- Add the salt and pepper and ground fennel seeds and softened oats to the bowl of ground chicken.
- Add the grated parsnip and green onion to the bowl.
- Using your hands, mix all ingredients thoroughly.
Forming the Patties
- Divide your mince into equal sections and roll into a ball. Flatten the ball between your palms and lay onto a sheet of wax paper. Repeat until you have four large or five small patties of equal size.
Cooking the Patties
- Preheat a nonstick pan over medium heat. Add 1 tbs of olive oil to the pan.
- Place patties in a circular pattern in the pan. Fry for about five minutes or until it has begun to caramelize. Using a spatula, flip to cook the opposite side. Reduce the heat slightly to prevent burning. Once this side is browned, remove from the heat and let rest for a few minutes before serving.
