Main Dishes

June 22, 2022

Easy BLT Chicken Burgers with Pretzel Bun

The classic cafe sandwich meets American burger. These BLT Chicken Burgers have avocado, pepper jack cheese, and honey mustard inside with a pretzel bun on top. You can also make them on a grill, in the oven, on the stove, or in the air fryer!

I wish there was a cool story behind today's recipe, but it's as simple as this:

I saw pretzel buns at Walmart and thought, "I need a recipe on the blog with those pretzel buns!"

A quick search on Google showed me there weren't many recipes for the phrase "burgers with pretzel bun," and the recipes that did show up all had the "beer/cheddar cheese" theme.

That's great and all, but I don't drink and I don't want to copy everyone else.

So my recipe for BLT Chicken Burgers is not only unique, it's the best one on the internet for burger recipes with a pretzel bun!

A BLT burger with a pretzel bun

Why you'll love this recipe

It's easy to make: the burgers are made in the air fryer and everything else is cold prep. All you need is 30 minutes!

It's so flavorful: the combination of the BLT flavors with the addition of honey mustard, avocado, and spicy cheese on a salty pretzel bun really make these burgers THE BEST.

It's perfect for summer: fire up the grill and make this BLT burger recipe at your next BBQ or family gathering. You can toast the buns and crisp the bacon on the grill while the burgers cook!

It's packed with protein: each burger has over 40g of protein!

It's allergen friendly: the chicken burger patties are naturally gluten free, dairy free, and egg free, and the entire recipe is easily dairy free and egg free!

It's macro friendly: this means the ratio between carbs, fats, and protein is balanced. It helps stabilize your blood sugar levels and keep you fuller longer.

Ingredients you'll need

  • Ground chicken: the base for the chicken burgers. I use 98% lean because there's enough fat from the avocado, cheese, and almond flour, but you can use whatever you find at the store.
  • Almond flour: the secret to making gluten free burgers and meatballs without breadcrumbs! It's also a great source of heart healthy fats, plant based protein, and magnesium.
  • Honey mustard: I use the G Hughes brand because it's sugar free and low calorie, but feel free to use whatever brand you like. If you need an allergen friendly honey mustard sauce, this brand is a great option!
  • Pretzel hamburger buns: what takes these BLT burgers from a 10/10 to a 15/10! It's the secret ingredient you didn't know you needed with your BLT sandwich.
  • BLT: bacon, lettuce, and tomato. Of course.
  • Avocado: it just works. No questions asked.
  • Pepper jack cheese: for a little creamy spice. Feel free to omit or use any cheese you like.

ingredients for BLT chicken burgers on a cutting board

How to make BLT burgers

Step 1: prepare the chicken patties

Believe it or not, this step is actually way easier than you think.

You know why?

There's no breadcrumbs or eggs needed!

Just combine the ground chicken, almond flour, honey mustard, and seasonings in a large bowl.

If you're squeamish about raw meat, I highly recommend using this kitchen tool - it's amazing for making fine ground meat but also mixing raw ground meat with other ingredients for recipes like burgers and meatballs.

After the burger ingredients are mixed well, divide into four portions and shape into patties the size of your hamburger bun. The thickness doesn't matter as much as the diameter does.

PRO TIP: spray your hands with cooking spray before shaping the chicken burgers. This will prevent the raw meat from sticking to your hands!

If you're prepping for later, place each patty between pieces of parchment paper, then seal in a ziploc bag. If not, proceed to step 2!

Step 2: cook the chicken burgers

I wrote this recipe to make the chicken burgers in the air fryer, but you can make them with whatever appliance you have.

Here's how to make BLT chicken burgers 4 ways:

In the air fryer

My favorite way to make these burgers. Spray the basket with cooking spray, then lay the chicken patties in an even layer. Don't let them overlap! Cook for 8 minutes, adding the cheese at the 6 minute mark (ie when there's 2 minutes left on the timer). No need to flip the burgers!

BLT burgers on a cutting board with avocado and potato chips

In the oven

Line a sheet pan with foil then top with a cooling rack. Place the patties on the cooling rack and bake at 400°F for 15-20 minutes or until the internal temperature of the chicken reaches 165°F. Remove, add the cheese, then broil until the cheese is melted and bubbly.

On the stove

I recommend using a cast iron skillet here, but a regular skillet will work too. Spray the skillet with cooking spray, the cook the patties on medium high heat for about 5-8 minutes on each side or until the internal temperature reaches 165°F. Add the cheese about 2 minutes before the chicken is done.

On the grill

Cook on medium high heat for 5-8 minutes on each side or until the internal temperature reaches 165°F. Add the cheese about 2 minutes before the chicken is done.

Step 3: prep the toppings

While the chicken is cooking, get your toppings ready.

Prepare the bacon according to package instructions. If you're using the grill, throw it on there with the chicken!

You can also toast the pretzel buns on the grill or the stove. It's not required, but I love a good toasted hamburger bun.

Chop the lettuce and slice the tomatoes. Mash the avocado and divide into four portions.

To assemble the burgers, layer the lettuce on top of the bottom pretzel bun, then stack on the chicken patty, cooked bacon, mashed avocado, sliced tomatoes, and honey mustard. Place the top hamburger bun on top and dig in!

A BLT Chicken Burger cut in half

Frequently asked questions

Can I make these chicken burgers gluten free?

Yes, but unfortunately that means you'll either have to replace the pretzel bun with another gluten free hamburger bun or make your own gluten free pretzel buns. The chicken patties are naturally gluten free, though!

Can I make this BLT burger recipe dairy free?

Yes! Just omit the pepper jack cheese.

Can I use a different meat in place of chicken?

Sure! You can use a pound of beef, turkey, or pork. I recommend sticking with a very lean protein though to keep the macros the same. Ideally your protein would be between 93%-98% lean.

Can I make my burgers ahead of time?

Yes! You can prepare the chicken patties up to 48 hours in advance, but I would only prep the toppings a few hours in advance.

After shaping the chicken patties, place each patty on parchment paper and store in an airtight container in the fridge until you're ready to cook.

What to serve with BLT burgers?

The beauty of this recipe is that it's a blend of a classic cafe sandwich and a traditional American burger, so there are so many delicious options.

Here are some of my favorite side dishes for BLT Chicken Burgers:

A bite of a BLT chicken burger with honey mustard dripping down the middle

I know you'll love these BLT Chicken Burgers from the first bite. They are packed with flavor, so easy to prepare, and made with wholesome ingredients too!

Be sure to leave a star rating and review below if you try the recipe so other readers know how you liked it! You can also tag me on social media @kapaicooking so I can see your creation!

Easy BLT Chicken Burgers with Pretzel Bun

The classic cafe sandwich meets American burger. These BLT Chicken Burgers have avocado, pepper jack cheese, and honey mustard inside with a pretzel bun on top. You can also make them on a grill, in the oven, on the stove, or in the air fryer!

Author:

Brooke Harmer

Prep:

20

min

cook:

10

min

total:

30

min

servings:

4

Ingredients

For the Chicken

  • 1 lb. 98% lean ground chicken
  • 1/3 C almond flour
  • 1 Tbsp G Hughes Honey Mustard*
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp parsley
  • 1/2 tsp salt
  • 1/4 tsp paprika

For the Burgers

  • 4 pretzel buns
  • 8 slices turkey bacon
  • 2 tomatoes, sliced
  • 1 head lettuce, roughly chopped
  • 4 slices pepper jack cheese**
  • 1 avocado, mashed
  • 4 Tbsp G Hughes Honey Mustard

Instructions

  1. In a large bowl, mix together all the chicken ingredients until well combined. The meat should be slightly sticky but malleable. Divide into four portions, roll each portion into a large ball, then shape into a patty the size of your pretzel bun. If you're prepping for later, place each patty between pieces of parchment paper, then seal in a ziploc bag.
  2. Spray your air fryer basket*** with cooking spray. Working in batches, air fry the chicken patties for 6 minutes, then top each burger with one slice cheese and cook an additional 2 minutes. Set aside.
  3. While the patties are cooking, prepare turkey bacon according to package instructions and let cool. Cut each piece in half and set aside.
  4. To assemble the burgers, place lettuce, chicken patty, 4 pieces bacon, 1/4 of the mashed avocado, and 2 tomato slices, in order, on the bottom patty. Spread 1 tablespoon of honey mustard on the top bun, then press on top of the burger. Enjoy!

Notes

*I like this brand because it's sugar free and fat free. I get mine at Walmart! You can use any honey mustard you like.

**Swiss cheese would also be a great choice for these burgers!

***See blog post for instructions for using the grill, the stove, or the oven.

Nutrition facts are a calculated estimate of one burger, including the pretzel bun and all the toppings.

Nutrition

Serving: 1 burger / Calories: 660 / Fat: 30.1g / Saturated fat: 5.8g / Carbohydrates: 51.1g / Fiber: 6.5g / Protein: 42.8g