Baked Chicken Rissoles: A Nutritious and Delicious Breakfast

Why You’ll Love This Recipe

Baked chicken rissoles are a fantastic breakfast option that combines lean protein, flavorful herbs, and wholesome ingredients into a satisfying meal. Unlike traditional pan-fried rissoles, this baked version is lower in fat but just as delicious. Perfect for meal prep, these rissoles can be made ahead of time and enjoyed throughout the week.

Ingredients

• 500g ground chicken
• 1 small onion, finely chopped
• 1 carrot, grated
• 2 cloves garlic, minced
• 1/2 cup breadcrumbs
• 1 egg
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon Dijon mustard
• 1/4 cup grated cheese (optional)

Directions

Step 1: Preheat the Oven

Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper.

Step 2: Prepare the Mixture

In a large bowl, combine the ground chicken, chopped onion, grated carrot, minced garlic, breadcrumbs, egg, oregano, parsley, paprika, salt, and black pepper. Mix well until all ingredients are evenly incorporated.

Step 3: Shape the Rissoles

Using your hands, form the mixture into small, round patties, approximately the size of a golf ball, and flatten them slightly. Arrange them on the prepared baking tray.

Step 4: Bake the Rissoles

Brush the tops of the rissoles with olive oil to help them achieve a golden crust. Bake for 20-25 minutes, flipping them halfway through, until they are cooked through and have a golden-brown exterior.

Step 5: Serve and Enjoy

Allow the rissoles to cool slightly before serving. Pair them with a side of scrambled eggs, fresh salad, or avocado toast for a complete and nutritious breakfast.

Variations

• Spicy Kick: Add a pinch of cayenne pepper or chili flakes for a spicy twist.
• Cheesy Delight: Mix in shredded cheese for extra flavor and creaminess.
• Gluten-Free: Use almond flour or gluten-free breadcrumbs instead of regular breadcrumbs.
• Herb-Infused: Add fresh basil or cilantro for a different herbaceous note.
• Vegetable Boost: Incorporate finely chopped spinach or zucchini for extra nutrients.

Servings and Timing

• Servings: Makes about 10-12 rissoles
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Storage and Reheating

• Refrigeration: Store leftover rissoles in an airtight container in the fridge for up to 4 days.
• Freezing: Freeze rissoles in a single layer on a baking tray, then transfer to a freezer-safe bag for up to 3 months.
• Reheating: Reheat in the oven at 180°C (350°F) for about 10 minutes or microwave for 1-2 minutes.

Frequently Asked Questions

Can I use turkey instead of chicken?

Yes, ground turkey is an excellent substitute for chicken and will work just as well in this recipe.

Can I make these rissoles ahead of time?

Absolutely! Prepare and shape the rissoles ahead of time, then store them in the fridge for up to 24 hours before baking.

What can I serve with chicken rissoles for breakfast?

They pair well with eggs, toast, avocado, sautéed greens, or yogurt-based dips.

Can I cook these in an air fryer?

Yes! Air fry at 180°C (350°F) for about 15 minutes, flipping halfway through.

How do I prevent the rissoles from becoming dry?

Ensure you don’t overbake them, and consider adding a small amount of grated zucchini or a spoonful of Greek yogurt to the mixture for extra moisture.

Are baked rissoles healthier than fried ones?

Yes, baking uses less oil than frying, making them a lighter and healthier option.

Can I add more vegetables to the mix?

Certainly! Finely chopped mushrooms, bell peppers, or spinach are great additions.

What breadcrumbs should I use?

Regular, whole wheat, or panko breadcrumbs all work well. Choose what fits your dietary preferences.

Can I make mini rissoles for kids?

Yes! Shape them into smaller sizes for easy finger food that kids will love.

What sauces go well with these rissoles?

They pair well with tzatziki, hummus, yogurt-based dips, or a simple tomato salsa.

Conclusion

Baked chicken rissoles are a nutritious and delicious way to start your day. They’re packed with protein, easy to make, and perfect for meal prep. Whether you enjoy them on their own or with a side, this recipe is sure to become a breakfast favorite!

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