Mini Zucchini Burgers (Diabetic-Friendly, Low-Carb, High-Protein)
📝 Description:
These Mini Zucchini Burgers swap out the traditional burger bun for thick, grilled zucchini slices, making them low in carbs while packing in big flavor. Perfect for diabetic-friendly diets, weight loss, or anyone seeking a lighter, protein-rich meal or snack.
🧾 Ingredients:
- 1 extra-large zucchini or 2 medium-large zucchini, sliced into 16 half-inch thick rounds
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 1 lb lean ground beef (90% lean or higher)
- 1/4 cup onion, finely chopped (optional)
- 1 clove garlic, minced (optional)
- 1 tsp Worcestershire sauce (optional)
- 1/2 tsp smoked paprika (optional)
- Olive oil or cooking spray for grilling or searing
🍳 Instructions:
- Prepare the Zucchini:
- Slice zucchini into thick, even rounds.
- Sprinkle lightly with salt and let sit for 10 minutes to draw out excess moisture. Pat dry.
- Prepare the Beef Patties:
- In a bowl, combine ground beef with onion, garlic, Worcestershire sauce, paprika, salt, and pepper.
- Mix gently and form into 8 small slider-sized patties.
- Grill the Zucchini:
- Heat a grill pan or skillet over medium-high heat.
- Brush or spray with oil.
- Grill zucchini slices for 2–3 minutes per side until nicely charred and tender.
- Cook the Patties:
- In the same pan or a separate one, cook mini beef patties for 3–4 minutes per side, or until fully cooked (internal temp: 160°F / 71°C).
- Assemble:
- Place one zucchini slice as the base, add a beef patty, then top with another zucchini slice.
- Optionally, add a small piece of cheese, tomato slice, or mustard between layers before topping.
🧠 Notes:
- Can be made with ground turkey or chicken instead of beef.
- If your zucchini slices are too watery, grill a bit longer to firm them up.
- For even more flavor, add a thin smear of pesto, mustard, or Greek yogurt inside.
💡 Tips:
- Meal prep: Make the patties in advance and store in the fridge up to 2 days.
- Air fryer option: Cook zucchini at 375°F (190°C) for 5–6 minutes, flipping halfway.
- Cheese tip: Add a small slice of mozzarella or feta on top of the patty while hot for extra flavor.
- Vegan version: Use plant-based patties and skip the Worcestershire sauce.
🍽️ Servings:
Makes 8 mini burgers (serves 4 people)
Serving size: 2 mini burgers
🔢 Nutritional Info (Per Serving – 2 Mini Burgers):
- Calories: ~220 kcal
- Protein: ~23g
- Carbohydrates: ~4g
- Fat: ~13g
- Fiber: ~1g
- Net Carbs: ~3g
- Sugar: ~2g
- Sodium: ~180mg (varies with seasoning)
Note: Nutritional values can vary depending on ingredients and cooking method.
💚 Health Benefits:
- Low glycemic load – Great for blood sugar control.
- High in protein – Supports muscle maintenance and satiety.
- Zucchini – Rich in antioxidants, potassium, and vitamin C.
- Low-carb – Perfect for keto, diabetic, and weight-loss diets.
- Gluten-free – Suitable for celiac or gluten-sensitive individuals.
❓Q&A:
Q: Can I bake the zucchini instead of grilling?
A: Yes! Bake slices at 400°F (200°C) for 10–12 minutes, flipping halfway.
Q: Can I freeze the patties?
A: Yes. Freeze uncooked patties on a tray, then transfer to a bag. Thaw in fridge before cooking.
Q: How do I keep the zucchini firm?
A: Salt and pat dry before grilling. Don’t overcook or they’ll get mushy.
Q: What sauces go best with these?
A: Try mustard, tzatziki, Greek yogurt, or a light avocado mash.
Q: Can I use eggplant instead of zucchini?
A: Definitely! Just slice thinner and grill a little longer.