Description
These baked chicken rissoles are a nutritious, protein-packed breakfast option with a crispy exterior and juicy interior. Easy to make, meal-prep friendly, and perfect with salads, toast, or a dipping sauce.
Ingredients
Scale
- 1 lb (450g) ground chicken
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 small carrot, finely grated
- 1 small zucchini, finely grated (excess moisture squeezed out)
- 1 egg
- ½ cup bread crumbs (or gluten-free alternative)
- 2 tbsp fresh parsley, chopped
- 1 tsp dried oregano
- ½ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray
Instructions
- Preheat oven to 375°F (190°C) and line a baking tray with parchment paper.
- Grate the carrot and zucchini, then squeeze out excess moisture with a clean kitchen towel.
- In a large bowl, mix ground chicken, onion, garlic, grated vegetables, egg, bread crumbs, parsley, oregano, paprika, salt, and black pepper.
- Scoop and shape the mixture into small, round rissoles.
- Place them evenly spaced on the prepared tray.
- Lightly spray with olive oil to enhance crispiness.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and cooked through.
- Serve warm with salad, yogurt dip, or whole grain toast.
Notes
- Storage: Store in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
- Reheating: Warm in a 350°F (175°C) oven for 10 minutes or microwave for 1-2 minutes.
- Crispier Texture: Use a wire rack on the baking tray for better airflow.
- Substitutes: Use ground turkey instead of chicken, or almond flour instead of bread crumbs for a gluten-free version.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: breakfast
- Method: Baking
- Cuisine: Healthy, Australian-inspired
Keywords: baked chicken rissoles, healthy breakfast, meal prep, high-protein, easy baked recipe