FIT-Style Chicken Smash Burger
CATEGORY: DINNER | SERVES: 4 | TIME: 15 MINS
PER BURGER: APPROX 420-480 KCAL | 35-40G PROTEIN | 5-7G FIBRE
Comfort Food That Earns Its Place on Your Plate
At FIT, nothing gets taken off the table. Burgers included. This chicken smash burger is juicy, satisfying and genuinely delicious, built with smart swaps that keep all the comfort and upgrade the nutrition. Perfect for midweek dinners, weekend fakeaway nights and families where not everyone is following the same plan.
Ingredients
For the burgers
750g lean chicken mince
3 tbsp ground flaxseed
1½ tsp garlic powder
1½ tsp smoked paprika
¾ tsp sea salt
Black pepper to taste
2–3 tbsp water if needed
To build
4 gluten-free brioche-style buns (Promise Gluten Free Brioche Burger Buns work brilliantly)
4 slices sheep's cheese such as pecorino, or a soya-free plant-based alternative such as Violife
Mixed leaves
1 large tomato, sliced
Red onion (optional)
Pickles, sauerkraut or kimchi (optional but recommended for gut health)
FIT burger sauce (optional)
5 tbsp dairy-free natural yoghurt such as Coconut Collaborative
2 tsp Dijon mustard
1½ tsp lemon juice
Pinch of smoked paprika
Method
Combine the chicken mince, flaxseed, garlic powder, smoked paprika, salt and pepper. Mix well and shape into loose balls without flattening.
Heat a non-stick pan with a little olive oil over medium-high heat. Place the balls in the pan and press flat with a spatula. Cook for 3 to 4 minutes each side until golden and cooked through.
Place the cheese on top of each patty, cover the pan and leave for 30 to 60 seconds to melt.
Lightly brush the buns with olive oil and toast under the grill.
Build your burger: bun, leaves, chicken patty, tomato, pickles if using, sauce, top bun. Serve immediately.
Why It Works
Lean chicken mince provides 35 to 40g of protein per serving, supporting muscle repair, satiety and stable energy throughout the afternoon. Ground flaxseed replaces breadcrumbs as a binder while adding fibre and omega-3 fats that support gut health and reduce inflammation. Sheep's cheese is often better tolerated than cow's milk alternatives due to its different casein structure, making it a practical choice for those managing dairy sensitivities. Adding pickles, sauerkraut or kimchi to your build introduces live cultures that support the gut microbiome, turning a classic burger into something that genuinely earns its place in a functional nutrition plan.
Easy Variations
For a metabolism boost, add chilli flakes and pickled jalapeños. For a heart-healthy version, layer in avocado slices and extra salad leaves. For a fully plant-based option, use vegan cheese and add an extra stack of roasted vegetables. For a more substantial meal, serve alongside air-fried sweet potato wedges.
FIT Tip
Serve a build-your-own style for families with different preferences or restrictions. Set out the components separately and let everyone assemble their own. It reduces fuss, increases buy-in from fussy eaters and means one recipe works for the whole table. Raw patties freeze well for up to two months, making this an ideal batch cook option.
This recipe is gluten-free, cow's milk-free, egg-free and soya-free. For clients following a personalised elimination plan, always cross-reference your specific intolerance results.
Want More Recipes Like This?
The Gut Glow-Up Guide is Becki's free resource packed with gut health science, smart food swaps, a plate-building framework and more recipes designed to help you feel genuinely better, with proper science behind it.
If you want to understand how food is really affecting your energy, digestion and skin, the best place to start is with proper testing, not guesswork.
Take the quiz or book your free health review with Becki.
About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances and unexplained symptoms. Every FIT recipe is designed around the same principle: real food that works with your body, not against it.