LOSE WEIGHT Eating This High Protein Low Cal Chicken Sandwich

[@caleshtcincredibles]

I am a professional Chef .....I would suggest putting the chicken patties in the fridge at least a couple hours to overnight . They will be much easier to coat when they are cold . If you cannot wait because you are hungry chuck them in the freezer for about 20 minutes !

[@ChefJackOvens]

Me too! Yeah freezer for 20-30 is the best bet.

[@wilhelmbittrich88]

This comment needs to be pinned. I made these last week and my chicken mince was so sloppy that it was extremely difficult to make properly. However, I did it this way today and it made it much easier and no mess!

[@tuseba5920]

@@ChefJackOvens Pin it for other people please

[@chrissie4359]

After freezing an couting. do you put them frozen in the oven or airfryer? of leave for few min before you put in the oven or airfyer?

[@ARFoodsmx]

I'm a lawyer and i suggest the same

[@abdulwasay9]

I love that all his new recipes are weight loss oriented and using OVENS! I hate deep frying

[@henrytheturnip]

Well he is Chef Jack Ovens :)

[@elreyes777]

Air fryer for the win!

[@Thesakuraharona]

Thank you! I hate deep frying too, so this is a god send!

[@martiniborges]

500 cal for one hamburguer its not quite helping in weight loss ... but the recipe is great !haha

[@AtizaJuanita]

@@martiniborges are you kidding? 500 Cal is really good for a sandwich. Take a look at a fast food place sandwich and come back.

[@mrsapplez2007]

Stick the pattys in the fridge before you coat them. I did this with turkey mince and it worked well. Helped to firm them up

[@ChefJackOvens]

Definitely! Freezer for 20 mins

[@unholyXromance]

thanks for including the air fryer instructions. That's my preferred method of cooking

[@SafexSyncMaster]

Well he is Chef JacK Ovens and not Chef Jack Fryers! 😵‍💫

[@unholyXromance]

@SafexSyncMaster he included the air fryer instructions regardless of his name

[@Timbershield]

You could get an extra 10g of protein if you make your own burger buns with oat flour (blended porridge oats) and greek yoghurt

[@sel_gaming8916]

The Greek yogurt sauce is such an amazing way to cut calories and add some protein without losing taste but I typically go 3/4 yogurt and 1/4 mayo (can go light mayo) but it gives it just a bit more of that classic flavor. Absolutely amazing recipe tho I’m definitely gonna try this!!

[@kahuna2588]

@@sel_gaming8916 grik yogurdunuza sokam

[@DaveCase-j3k]

Love these calorie controlled recipes. Each ones been a bit of a game changer

[@ChefJackOvens]

Awesome to hear the useful to you 🤟

[@samn001]

4:28 I would say depending on products used in this recipe the nutrition facts come out a little differently (p.s. everything is weighed out raw) General Nutrition Facts Calories: 543 Fat: 24g Sodium: 518.7 mg Carbs: 38.3g Fiber: 13g Sugar: 2.2g Protein: 45.5g Vitamin A: 3% Vitamin C: 0%

[@mapsandstuff2923]

This was just recommended to me, subscribed straight away, love your presenting style and that looks delicious, can't wait to watch some more.

[@ChefJackOvens]

Thank you so much and welcome to the channel 🙌

[@ShiivaWilding]

A good use of the burgers, once cooked you can slice them into strips and place onto a bunch of stir-fry veg, then lay down some homemade katsu sauce for a great spin on a classic. I've been using panko but I'm definitely giving the cornflakes a go, looks great!

[@zuenna7421]

Really loving the low calorie/high protein recipes Jack. For someone like me who is trying to lose a bit of fat and build muscle these are perfect. Thanks Jack keep em coming💪

[@jackcolliver5506]

saving my sunday meal prep one video at a time. just finished making these and they were easy!

[@kostenko3215]

Appreciate the low calorie alternatives to these usually high calorie recipes. I’ll make sure to try these

[@joeyk5]

Oh my goodness these look so good and to have them stored for a grab and go…perfect. Look fantastic. I know what’s on Monday night sandwich night menu now. Thanks so much Chef Jack

[@ChefJackOvens]

Perfect for the grab and go option! Thank you Joey, please enjoy them

[@red030907]

thank you for including the macros really helps planning meals on a controlled diet

[@Mrflatlife]

One thing I'd love for you to test if you can, is if they can be cooked straight from frozen. I find if I have meal prepped stuff in the freezer ready to go, then I'm more likely to stick with the diet.

[@guitarandbass1995]

You can probably get away with doing them from frozen however I would highly recommend letting them thaw out overnight before reheating.

[@adamr5347]

Another brilliant, easy to follow recipe, can’t wait to try these out and take some to work in my lunch box.

[@ChefJackOvens]

Awesome! Please enjoy them

[@tristanlanier5641]

Tip for the corn flakes: blend them instead of crushing by hand, makes a nice fine crust and coats very evenly on the chicken

[@ChefJackOvens]

The whole point is to have the course otherwise they won’t crisp up as well 🙌

[@johnnykruger5212]

Outstanding! I can't wait to make this 🤘

[@matthewpeter5154]

Your recipes are so freaking good. I made one for work last week, and man, was it good. I will continue to try new recipes from you!

[@Benbenbenbenbenbenbenbenben]

Here's a fun tip for low calories easy and cheap bun sauce: Heinz Sandwich Spread. It contains lot's of veggies and is rich in herbs, no added sugar(not 100% sure) and low fat. Comes in a glass container, well preserved and packed with flavour. There are different flavours to choose from so you can alternate between buns to make each patty a surprise which taste it's going to be.

[@Saladzingers]

Subscribed after seeing this. Really love the quick, no waffle approach, and recipe in the notes. Great stuff

[@mvr4t]

The problem is I would eat 4 in one sitting.

[@dannysummers4591]

im the type that would eat like three of em throughout the day, which isn't better

[@mashfaqm]

@@dannysummers4591 that would still be 1600 calories.. assuming you dont eat anything else, this would be still be a caloric deficit for most people of average size!

[@byAquov]

The amazing recipes you make combined with how likeable you are in your videos, makes me wish you were my actual friend

[@treemanA]

My new best mate! Just waiting for these to cook I’m so excited - subbed and thank you!

[@davidndees]

I made this recipe, and I am really glad I did! It was really delicious. As others had suggested, I stuck the patties in the freezer for 15 mins before dredging, and I blended the cornflakes for a really even breading. I also used potato buns since brioche had a bit too much cholesterol/fat. Due to some health concerns, I am needing a calorie deficit and have to avoid fried foods, sugars and white breads - so this was perfect. Thanks Jack, cheers!

[@CIyphord]

Looks awesome man I will try this with pork rind crumbs thank you for the inspiration :) I made a similar sauce for some chicken last week, and it turned out really good. Almost the same thing with a few extra additions. Greek yogurt, Frank's, yellow mustard, Dijon mustard, bit of honey. So good! Love the lettuce shredded like that too.

[@alucide]

I found freezing the patty makes it really easy to do the one hand technique as they aren't fragile at all. The forming of the patties takes hardly any time, so it's easy to find a minute or two to do it the day before. You do get really cold hands though.

[@wilhelmbittrich88]

This comment needs to be pinned. I made these last week and my chicken mince was so sloppy that it was extremely difficult to assemble them properly. However, I did it this way today and it made it much easier, and no mess!

[@4thKaiser]

ill try this one next week!

[@Ranger_ZiR0]

Fantastic recipe. I'd recommend some diced onion and pickles into the sauce. Look forward to making double downs out of these patties

[@ChefJackOvens]

100% that would be delicious

[@owenyule2280]

Thank you for the continued high protein recipes and also the air fryer instructions!

[@raymonddoan1873]

You guys should try blending cottage cheese as a base for sauces! Its super good

[@beverlyperry663]

It looks amazing. I will definitely be trying this since ground chicken is one of my favorite proteins.

[@Kiingers]

I made these today and they were amazing! Thank you.

[@Delanchet]

This looks awesome and easy to do. I'm going to do this tonight. Thanks!

[@Chris_Nouvelli]

Adding these to my meal prep this week. Looks delicious.

[@grog_speed]

I would replace the lettuce with some vinegar and olive oil coleslaw if you want to meal prep, as the lettuce will get mushy and awful if you reheat

[@ChefJackOvens]

The thing to do with this is to store the patties and assemble fresh

[@grimgrimey]

Im going to try this recipe for sure but wouldn't freezing the sauce and lettuce cause the burger to be soggy when reheated or does he mean freezing just the cooked burger patties?

[@ChefJackOvens]

Patties only, assemble the rest fresh

[@itsliviosa]

Looks amazing! Can’t wait to try

[@ChefJackOvens]

Thank you 🙏 please enjoy ☺️

[@therealjoshtodd]

Couple questions: 1) what's the calories for the bun you used? (or everything but the bun, either way) 2) when you reheat, doesn't that wilt the lettuce? 3) not really related to the recipe, but do you have a link (or at least brand/model) for that knife? Looks pretty sweet!

[@katejoseph3161]

Thank you Jack for all you do for us, love your work. Would you please give us an indication of what spices you keep in your cupboard cheers Kate

[@Doctorstrangerthings3365]

Looks really good. I would add pickles on top instead of cheese. That’s a delicious option too.

[@sjhansen]

Wow love this recipe, will definitely be trying this! 🍔

[@ChefJackOvens]

Please do! It’s delicious

[@courtneymcgregor3417]

G'day Jack, Thank you so much. I don't know if you have read my comments but I've asked for some low cal/low carb recipes. Re the cornflake crumbs, I actually prefer them. I've been using cornflake crumbs for years for different things. I find they taste better, although at the time, I started using them as a low cal/low carb coating etc. I tend to use finely grated parmesan cheese, as it appears to be much lower in calories than other cheeses. Re the airfryer, I think my two most used kitchen appliances are my airfryer and my slow cooker.....and I must confess to owning every kitchen appliance known to humankind.

[@chrisoliver5911]

Hats off 👨‍🍳 and thx for the video !! I love this recipe and the fact you've added all the macros and nutrients etc. People always suggest batch cooking when you're cooking for one and I swear the word brings me out in hives, but this is really awesome content for me. Been looking for something to give me a kickstart into cooking again and this looks easy and tasty. Can't wait to give it a try. I think the hardest part looks like how quickly and perfectly you wrap them in parchment paper. Will have to watch that bit over and over till I get it right 😂 but yeah, really good stuff !!

[@Number_station]

Made this for dinner tonight and turned out great! Will make again

[@carleecash241S8]

I so appreciate that you dont rattle off the dry ingredients in grams! 🎉❤

[@kenneyraikkonen]

New subscriber. Good channel and straight to the point

[@ChefJackOvens]

Thank you very much

[@christopherjohnson8469]

Sometimes, poultry can be more wet than beef. I add the corn flakes or tortilla chips directly into the mix. This helps them to be less delicate. Also, try adding them to a smoker.

[@iiYato1]

i just tried these out , they are very good thanks a lot !!!!!!

[@ChefJackOvens]

Awesome, glad you enjoyed them!

[@AnasRecipesofc]

This sandwich recipe looks amazing! I love how light, tasty and full of protein it is. Definitely a healthy option for those who want to lose weight without sacrificing taste. Thanks for sharing this idea, I'm going to try it soon! 👏🍗

[@Luciphear]

Oh, this looks promising. Simple ingredients, process, nothing that looks super annoying. I will definitely attempt this! I strongly prefer foods I can hold with my hands and eat, so I'm excited!

[@connorbishop3289]

Yayyyy more of these😁 but keep the mix of recipes coming🫶

[@elreyes777]

Thank you for sharing this recipe! I’ve been plateauing with my weight loss, so I’m going to tighten my belt with my diet and macros.

[@DRMTCZMY]

chef be coming in clutch with these diet recipes

[@mattjones5905]

Top work! Will have to try!

[@OfficiallySkinny]

Great Vid!

[@DGRIFF]

Have you ever done the same recipe with tenderized chicken breast instead of minced chicken? I recently started doing something similar with chicken tenderloins. Just 2 to a bun, after rolling around in an egg and adding panko or corn flakes. Then pan fried and thrown on a good bun. I wonder how baking the breast would be. 🤔

[@Irishtwinbeads282]

Freeze the patties for a bit so you can work with them when breading. And they won’t be as soft and will stay firm

[@ChefJackOvens]

Yep! That’s the best way to

[@octaviusa7035]

Newbie question but can I cook them using an airfryer?

[@harjotsandhu00]

@octaviusa7035 Yes , you can .

[@abdulwasay9]

Of course

[@ChefJackOvens]

Air fryer instructions are in the description 🙌🙌

[@scatman1009]

@@octaviusa7035 airfryers are the same as air-induction ovens, just smaller.

[@braziinc6960]

One at a time maybe

[@Oisin2]

Yum, looks great chef!

[@ChefJackOvens]

Cheers, enjoy!

[@FishingWithMichaelTruong]

Nice one Jack - they look absolutely bangin man :D rock on

[@ChefJackOvens]

Cheers dude, appreciate it

[@PinchofMintCookingChannel]

They look so good mate! 🔥

[@ChefJackOvens]

Thank you mate!

[@Jaymunnie]

I wonder if you would be able to pump up the protein even more if you blended some cottage cheese and used that as the condiment instead of the yoghurt. Additionally, I've found that tossing shredded lettuce with mayo or yoghurt allows for the condiment to be more present in the dish, as it has something more to hold onto without dripping out of the bun on its own.

[@plavi222]

Great recipe. I wouldn't assemble them in advance though. I'd make the patties and store them in the fridge, then when ready to eat I'd reheat them in an AirFryer to crisp the patties up, separately I'd toast the buns and when the patties are re-heated I'd assemble the patties with all the other ingredients with the freshly toasted bun (one trick if one wants to have nicely melted cheese - reheat the patties in AirFryer/oven, when done put the slice of cheese on the patties and put them for a minute back in the turned off air fryer, the residual heat will melt the cheese slice without if flying off the patty - that's a common problem when trying to melt cheese slices in an Air Fryer, so it has to be turned off).

[@4thwalltvandfilm]

looking forward to more recipes. great video.

[@driftboat9809]

i made this today, it was delicious. thank you!!!

[@ifeelfine72]

These look very good! I’ll have to give them a try. I will likely forego the cheese and add a tomato, pickle and some mustard as well (those should add great taste without affecting the macros very much). Thanks for the recipe!

[@55marise]

Hi Jack, just had my first high protein burger from your recipe,,, absolutely great tasting, interesting to make, keep up the good work.

[@55marise]

3:17

[@judgedeath2614]

Just made these, recipe slaps!

[@z0mb1e564]

Gunna try this over the weekend but I'll probably mix a small amount of oil with the spices and flakes and skip the spray

[@Yusufmasron]

looks nice. i will try this. thanks for the video

[@lukemccallin4751]

Looks great! Can I use chicken breasts for this? I live somewhere where ground chicken isn’t really a thing

[@ChefJackOvens]

Thank you 🙏 yep you can use chicken breast

[@hardworkpaysoff21]

This looks absolutely tasty man, perfect for Breakfast.

[@RAGINGTomato10]

Add a bit of American mustard and Ketchup, pickle juice and a spoon of wholegrain mustard to the sauce for a really tasty addition for very little calories

[@lawrencethomas8242]

Looks delicious. I'll give it a go. Probably will be adding pickles

[@akshayakki3663]

Yumm Can't wait to try it

[@Princessmom9]

Looks delicious as always. Do you have any recipes that are low in sodium? I so love watching your videos.

[@yassiinbakady7980]

Really good and easy recipe.

[@jonatanc7491]

looks good will have to try it!

[@dad_uchiha1707]

The patty size is bang on, if you make one the size of the bun, it will cook to much smaller. ALWAYS make patties bigger than the buns

[@RS-gl9ht]

Sounds delicious thanks!

[@mnemonicabyss]

Love the video first of all, couldn't help but laugh at the "light oil spray" as you literally basecoat the chicken with oil. bahaha

[@ChefJackOvens]

The oil is called light spray oil haha 😜

[@mcleodscoachingtoolkit]

Could you use oats as a coating with the eggs for mixing? Maybe on chicken breasts or filters?

[@monagirlnyc5781]

Yummy!!!!! Thx Chef Jack!! 😋😋😋

[@madkent_]

Hey my man these look great! As a big fella I’m trying to lose the old spare tire, is there any chance of doing a weight loss playlist to help out? Cheers.

[@allenjones9003]

51 grams of protien in what world your math is not mathing maybe 51g in all sandwiches cobined

[@connieeldridge411]

Whow they look yummy and also quick and easy to make must try and make them soon thank you

[@TechSasquatch]

Personally I'd wait to combine until reheated to maintain crisp. Also I can't help but think the lettuce could be substituted for cabbage and made into a spicy coleslaw

[@morbid1.]

Skyr is amazing for high protein sauce.

[@scythn]

Newbie question. But arent 500 cals pretty high for a single burger meal. Im worried about feeling full from just eating a single one of these in a meal

[@Chowny-q6k]

400 for breakfast / 500 lunch / 1000 for your main meal gives you some air-fried potatoes to and a burger. And you'd still come in with a good calorie deficit! :)

[@seriousvcat]

500 cal is quite high for one sandwich but the 51g protein makes up for it, imo 10:1 calorie to protein ratio is good, anything better is great feeling full doesnt depend much on calories, the actual volume of food makes a big difference and it isnt that much if you just have 1 i was able to make chicken sandwiches at home with about 450cal 55g protein for two with no sides, it was keto buns 5g protein 45cal, 3oz chicken on each definitely wouldnt taste as good but way better for losing weight, and you could still add some cheese, lettuce, sauce for about 600-700cal 60g protein im no expert but ive lost 20lbs in the past month and a half while maintaining a lot of muscle with barely working out due to an injury

[@kamshik]

@@seriousvcat TBH i'm not entirely sure where these 51g come from. If he's counting the bread and the crumbs, you can safely half those and put the other half in carbs. Other than that It's just the chicken and the cheese. If you want lower calorie recipe, skip the mayo and go for something less fatty. Maybe there are low-calorie mayos out there, not sure. I'd put a slice of cucumber/tomato in also, just to add some freshness and a bit more fiber.

[@seriousvcat]

@ bread can have high protein idk what he used exactly but the bread im eating with my lunches adds an extra 8g for 80cal total for both pieces

[@kamshik]

@@seriousvcat Bread might have protein, but it has low Amino Acid Score. Essentially, that measures how much of that protein your body actually uses for purpose. For wheat, which bread is made out of, it's about 50%. So, as I said, halve the numbers and you're getting closer. There are complete and incomplete proteins, digestability plays a role and so on, it's interesting and I encourage you to check it out,if you're counting your macros.

[@wyrdlg]

I've dug into your book! A thing that is important and would be good to know is the fibre content?

[@ChefJackOvens]

Thank you so much for that! All macros are included in the vid, I have started adding fibre as of this video

[@Planet2A]

just for clarification, should the lettuce, sauce , and cheese be left off if you are freezing them?

[@ChefJackOvens]

Yes, that’s the way to do it

[@ice_fox]

Made some using my trusty big bottle of Chick-fil-A sauce and a few pickles. Melted some pepper jack on top. Amazing 👍

[@TeraChad23]

Amazing video, i instantly susbscribed!

[@عابدالمالكي-ص1ث]

can you do a 1 pan good meal low calories high protein ?

[@manny27392]

Calories are not the problem. To lose weight you have to eat food with a low glycemic index. The Montignac diet explains this in detail.

[@seriousvcat]

idk man calorie deficit been working for me i eat like shit and just maintain a massive deficit and ive lost 20lbs in 1.5months, maintained muscle if not gained with barely working out except upper body cuz a leg injury

[@TheExtremeTES]

How are exactly cornflakes making significant difference to the macros in comparison to breadcrumbs? They are a bit higher in calories, but macros seem to be much better overall for breadcrumbs, getting more protein, fiber and fat with less carbohydrates.

[@ChefJackOvens]

When comparing panko it was a bit different. You can use either, it’s a matter of preference

[@Eulogy_of_the_End]

I'd use panko if you live in the US. Corn Flakes out here may have undesirable ingredients these days 😅.

[@TheRanger-tf9gb]

Thanks for the recipe! Does the lettuce really stay fresh in the freezer? If so, how long do you think they last: 3 months, 4?

[@ChefJackOvens]

With lettuce, it’s best to add it fresh 🙌