If you're like us, you're always seeking healthy breakfast ideas that are as flavorful as they are nourishing. We recently read registered dietitian and culinary creator Rachael DeVaux's The High-Protein Plate and immediately bookmarked her maple chicken breakfast patties — a sweet/savory, protein-packed recipe that proves better-for-you mornings don’t have to be boring.
DeVaux also offered some seasoned advice on why these homemade patties are a healthier choice than something you might pick up in the freezer aisle. "One of the biggest differences is ingredient quality and simplicity," she clarifies. "Many conventional breakfast meats from the grocery store — even chicken-based ones — contain added preservatives, excess sodium, added sugars, and flavor enhancers that aren’t necessary when you’re cooking at home."
"When you make these patties yourself, you’re starting with a whole protein source and adding real, recognizable ingredients for flavor," she adds. "You control the salt and the sweetness, and you skip the additives. That shift alone meaningfully reduces sodium, added sugars, and unnecessary preservatives. It’s not about fear surrounding processed meat; it’s about understanding that minimally processed, whole-food options tend to support overall health better when they make up the majority of your diet."
DeVaux also offered her expert perspective as to why poultry is such a nourishing choice: "Chicken is a high-quality, complete protein, meaning it contains all nine essential amino acids your body needs. Starting your day with adequate protein helps stabilize blood sugar, which directly impacts energy, mood, and focus."
"When breakfast is mostly refined carbs, you’re more likely to see a quick spike and then a crash," she explains. "Pairing protein like chicken with healthy fats and fiber slows digestion and keeps energy steadier throughout the morning. From a practical standpoint, that means fewer mid-morning cravings and better satiety." All of which means that these patties might make your daily mid-morning snack attack a thing of the past.
Maple-Chicken Breakfast Patties
Ingredients
- 2 pounds ground chicken
- ¼ cup maple syrup
- 1 ½ tablespoons dried rosemary, minced
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 teaspoons Himalayan pink salt
- 1 ½ teaspoons dried oregano
- ½ teaspoon ground cinnamon
- ½ teaspoon ground turmeric
- ¼ teaspoon freshly ground black pepper
- 3 tablespoons extra-virgin olive oil or avocado oil
- Flaky salt, for garnish
Ingredients
- In a medium bowl, use a fork to break up the ground chicken and combine it with the maple syrup, rosemary, garlic powder, onion powder, pink salt, oregano, cinnamon, turmeric, and pepper. Mix gently until well incorporated.
- Using gloves or wet hands, measure out 2 to 3 tablespoons of the meat mixture and form a 1/2-inch-thick patty. Repeat to make about 18 patties.
- In a large skillet over medium heat, heat 1 tablespoon of the oil. Add enough patties to fill the skillet without overcrowding and cook for 4 to 5 minutes, until golden brown. Flip and cook for 4 to 5 minutes more, until the internal temperature reaches 165°F. You can cover the skillet with a lid to speed up cooking.
- Repeat with the remaining patties, adding more oil as needed. Serve immediately, topped with flaky salt.
Per serving (2 patties): Protein: 26g, Carbohydrates: 6g, Fat: 9g
Storage: Store cooked patties in an airtight container in the fridge for up to 5 days. To freeze, let them cool completely, then place individual patties between parchment and store in a freezer-safe bag or container for up to 2 months. To reheat, warm chilled patties in a skillet over medium heat for 2 to 3 minutes per side. For frozen patties, either thaw overnight in the fridge or cook directly from frozen in a skillet over medium-low heat for 4 to 5 minutes per side, until heated through. You can also reheat frozen patties in a 350°F oven for 10 to 12 minutes.
Excerpted from The High-Protein Plate: 100 Satisfying Everyday Recipes. Copyright © 2026, Rachael DeVaux. Photography Copyright © 2026 by Eva Kolenko. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.
