Juicy Maple-Soy Marinated Chicken Burger

This juicy BBQ chicken burger is the most satisfying balanced meal. The simple maple-soy marinade locks in the flavor and makes for super tender chicken breasts grilled in just 15 minutes Topped with a citrus slaw and grilled pineapple for a delicious boost of fiber and antioxidants, it’s a nourishing meal you will crave on repeat!

I freaking love BBQ season! And grilled chicken is one of my faves (when done right, of course – no one wants dry chewy chicken breasts!). The smell of it on the grill, the look of the grill marks, the flavor of the caramelized marinade. There’s something nostalgic about it for me, bringing me back to my childhood and watching my dad at the BBQ.

As a Registered Dietitian, it might come as a surprise, but burgers are one of my favorite nourishing and balanced meals! They truly have everything you need – protein to keep you full, fiber from the endless variety of colorful fruit and veggie toppings you can add, carbs for energy (brioche buns are my favorite!) and some nourishing fast sprinkled in there in the marinade or additional burger or bun toppings.

Teaching my Make Food Feel Good program clients how varied and delicious healthy eating can be is one of my absolute favorite parts of my job. I promise you, it doesn’t have to be boring or complicated! And foods like burgers and pizza aren’t off limits, just as salads and veggie packed dishes can be crave-worthy! It’s all about removing the food rules and tuning in to what feels amazing for YOU!  (if you could use some support with this, see how I can help here!) 

All this to say, one of my best dietitian hacks is having quick and easy dinners in my back pocket and this juicy burger recipe checks all the boxes. Delicious flavor, balanced nutrition and simple accessible ingredients! 

Alright, let’s dig into it.

Here’s What You Need

Chicken breasts: I know not everyone is a fan of chicken breasts, but when cooked right they are so tender and juicy and a great source of protein!

Marinade – soy sauce, maple syrup & garlic: So simple, and so good! The marinade makes the chicken! It helps to keep the chicken moist and create a bit of a crust to lock in the flavor. You get a savory umami flavor from the soy sauce, a touch of sweetness from the maple syrup, and a flavor kick from the garlic.

Pineapple rings: I know pineapple in savory dishes can be controversial (cue the ham and pineapple pizza haters) but I love it! Pineapple adds a tropical twist and a natural sweetness that pairs well with savory and tangy flavors. But if you don’t like to mix sweet with savory – just skip it!

Spinach:  I love the addition of greens on any burger for a bit of freshness and crunch. Spinach is the perfect compliment here to the maple soy marinade and is a bit sturdier to hold up to the heat of the burger.  It also provides vitamins and minerals like vitamins A, C and K and is a great source of plant-based iron .

Burger buns: Choose whatever buns you like! Some days I’ll make this burger with a brioche bun and other days with a whole grain bun. It just depends on what I feel like. Pick the buns that will satisfy you.

Tangy slaw – slaw mix with lime juice & olive oil: The slaw adds a refreshing and tangy element to the burger, balancing out the rich flavor of the other ingredients. The lime juice provides acidity, while the olive oil brings a smoothness to the slaw.

How to Marinate & Make This Juicy Chicken Burger 

Want to know my secret to moist chicken? A marinade!

The soy sauce and maple syrup chicken marinade is the unsung hero of dish. It not only adds an extra boost of flavor, but also tenderizes the meat and adds moisture to the dish eliminating any risk of dry chicken (because life is too short to eat dry, bland chicken). 

If I’m not topping my chicken burger with hot sauce like in my delicious Buffalo chicken burgers I’m marinating it. 

One of the reasons I love this particular marinade is that it requires only 3 ingredients:

• Soy sauce
• Maple syrup
• Garlic

Here’s how to make the juiciest burger ever:

To cook chicken breasts on the BBQ, heat the grill to medium-high and brush with oil or non-stick spray to prevent sticking. 

Common Mistakes – How to Avoid Dry Chicken 

Dry chicken is not fun – especially in a burger. So how do you make sure to keep your chicken moist?

Don’t overcook your chicken. I know this sounds easier said than done but the number 1 cause of dry chicken is overcooking. Make sure to set a timer or keep an eye on the grill. Use a thermometer if you have one. Want more grilling tips? Check out this grilling guide on BBQ’ing done right!

Let the chicken sit after cooking. This allows the juices to redistribute evenly throughout the breast. If you cut it immediately, the juices will flow out of the chicken and can leave you with dry meat.

Prepare the chicken in a marinade. Marinades are not just for flavor – they add moisture to the chicken and help tenderize it.

No BBQ? No Problem!

Don’t worry! If you don’t have a BBQ but still want to make this chicken burger, you can cook the chicken and pineapple in the oven. If cooking in the oven, follow these steps.

1. Preheat oven to 400°F.
2. Rip off a large piece of parchment paper, big enough to line the bottom of an 8×10 pan and then fold all the way over the chicken and tuck back underneath it. This will help keep the chicken very moist by partially steaming it.
3. Transfer chicken to the baking dish top (thick) side facing down. Wrap the extra parchment paper over top of chicken and tuck edges underneath the chicken.
4. Check after 20 minutes. Will likely need 30 minutes total. Bake until chicken reaches 165°F or until insides are opaque with no pink when sliced through the thickest part. *Depending on your oven, you may find you need to cook the chicken a bit longer. Let it sit for 5 minutes once removed from the oven.

Nutritional Benefits (Nutrition by Addition)

Before I dive into all the delicious nutrition that this burger has to offer – I want you to share a little about intuitive eating and how enjoying a delicious burger fits into this practice. 

Over the years, diet culture has had its fair share of opinions about burgers. Mainly that they’re bad for you or you should only eat them without the bun or should only eat <insert type of protein> burger. 

I’m here to tell you that you can have your burger and eat it however the heck you want! It’s all about choosing something that tastes good, feels good, and is satisfying. 

Some days you might want a traditional beef burger with all the condiments, some lettuce and tomato served on a fresh bun, other days a nice turkey burger with feta hits the spot. (Psst – If you haven’t tried my Greek Turkey burger – it’s a must!) 

And then there are those days when you want all the greens and a big salad is exactly what will make you feel your best. 

One of my favorite things about burgers is that you can build your own nutrition and food adventure. You can pick your protein, bun, veggies and condiments to build the perfect meal for YOU! 

Here are some of the delicious nutrients you’ll be getting out of this delicious grilled chicken burger!

Chicken: Chicken is a great source of protein, which helps support our muscle growth and repair while also helping keep us feeling full for longer after eating. It also provides us with B vitamins, iron, and zinc. 

Pineapple: This tropical fruit is rich in vitamin C, fiber, and manganese. In fact, 1 cup of pineapple gives us approximately 85% of our daily requirement (DV) of vitamin C, 2 grams of fiber, and 110% of manganese. 

Vitamin C supports our immune system while also providing us with antioxidants. Fiber aids in our gut and digestive health. Meanwhile manganese plays a key role in our bone health.

Bun: There was a time I always asked for no bun… and if I didn’t well the guilt was overwhelming. I grew up deep in 90s culture and was taught that bread was “bad”. It was just empty carbs that your body didn’t need. As I started to heal my relationship with food and began to eat intuitively, I was able to stop labeling bread as “bad” and was able to look at it as anything else I eat – a source of energy and nourishment for my body. 

When I gave my permission to eat the dang burger with the bun, I stopped obsessing or feeling out of control around food. Learning how to challenge food rules is something we dive into with clients in the Make food Feel Good Program. If you’re finding yourself constantly overthinking your food choices, check out the amazing program (and community!) for support!

If you make these Juicy Grilled Chicken Burgers it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo