Low Fat Juicy Beef Patties
Savor the flavor without the guilt with these Low Fat Juicy Beef Patties, a health-conscious twist on a classic comfort food. Made with lean ground beef and boosted with nutrient-rich oatmeal, these patties are the perfect balance of hearty and wholesome. Finely chopped onion, garlic, and a hint of Dijon mustard add a depth of flavor, while low-sodium soy and Worcestershire sauces ensure each bite is packed with umami goodness. Thanks to egg white binding and thoughtful seasoning, these patties stay tender and moist without excessive fat. Cooked in a lightly sprayed skillet, they deliver mouthwatering juiciness in just 15 minutes of prep and cooking time. Serve them on whole-grain buns, wrapped in crisp lettuce, or as a protein-packed topping for salads and grain bowls. Perfect for quick weeknight dinners or meal prep, these patties are a high-protein, low-fat solution for deliciously healthy eating.
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 60 grams oatmeal
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 large egg white
- 1 teaspoon Dijon mustard
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- olive oil spray
Instructions
In a large mixing bowl, combine the lean ground beef, oatmeal, chopped onion, and minced garlic.
Add the low-sodium soy sauce, Worcestershire sauce, egg white, Dijon mustard, black pepper, and salt to the beef mixture.
Using your hands or a spatula, mix all ingredients thoroughly until fully combined, but be careful not to overmix as it can make the patties tough.
Divide the mixture into 4 equal portions and shape each portion into a patty about 1/2-inch thick. Make sure the edges are slightly thicker than the center, which helps the patties cook evenly without puffing up.
Preheat a non-stick skillet over medium-high heat and lightly coat with olive oil spray.
Place the patties in the skillet, making sure not to overcrowd, and cook for about 5-6 minutes on each side, or until they reach an internal temperature of 160°F (71°C) and are browned on both sides.
Remove from the skillet and let them rest for a few minutes before serving. This will allow the juices to redistribute, keeping the patties juicy.
Serve these low-fat juicy beef patties with your choice of whole-grain buns, lettuce wraps, or as a protein addition to your favorite salad or grain bowl.
Nutrition Facts
Calories |
230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 77 mg | 26% | |
| Sodium | 589 mg | 26% | |
| Total Carbohydrate | 6.3 g | 2% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 1.7 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 18 mg | 1% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 129 mg | 3% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
