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A simple trick to turn fatty ground meats into low-fat but tasty patties!

Some people may love fatty meats, but in reality, they’re not very good for you. Here’s why and how to remove as much fat in fatty ground meats and patties.

We all know fatty meat isn’t the best for us, so why is that? Well, fatty meat is loaded with saturated fat, which can lead to some serious health problems like heart disease, stroke, and even type 2 diabetes. Plus, if you eat too much of it, it can make you feel sluggish and bloated.

On the other hand, lean meats like turkey and chicken are low in calories and saturated fat, meaning they won’t make you gain weight or put you at risk of developing serious health conditions. So, if you’re looking for a healthier option, go for the leaner meats!

Why are lean meats better than fatty meats?

Let’s dig a little deeper to why fatty meats are not good for your health and why you should try replacing them with leaner meats.

It increases the amount of cholesterol in your blood

It’s hard to say for sure if eating meat is good or bad for you. Some people think that the saturated fat in meat could raise your cholesterol levels, which can cause heart disease and stroke. Others think that the iron in meat might be damaging to your blood vessels.

You may have heard that red meat is bad for you. And while it’s true that consuming too much of any food can lead to negative health consequences, fatty meats are particularly problematic because they’re associated with heart disease and stroke.

This isn’t just hearsay–there’s actually scientific research backing up these claims. A study published in Circulation: Journal of the American Heart Association found that eating a diet high in saturated fat (which comes from both animal and plant sources) increases your risk of coronary artery disease by about 30 percent compared to a diet low in saturated fat.*

More evidence

Another study published in the Archives of Internal Medicine found that people who ate an average daily amount of 2 ounces (56 grams) or more per day had an increased risk of dying from cardiovascular disease compared with those who ate less than 1 ounce (28 grams).**

These findings suggest two things: firstly, eating lots of fatty meats can cause serious health problems; secondly, switching from beef burgers or pork chops to chicken breast sandwiches won’t necessarily protect you against these risks because all types of red meat contain similar amounts of cholesterol-raising saturated fats!

Fatty meats may contain parts of an animal you don’t know about.

When you eat meat, you’re also eating fat. And that’s not all–you might be consuming parts of an animal that you don’t know about.

If the animal was unhealthy or treated with antibiotics, hormones, or chemicals (or all three), then those things will pass through its body and into yours when you eat it.

Why should i choose lean meat?

Lean meats are great for anyone looking to stay healthy – they’re lower in fat than other types of meat, a great source of essential vitamins and minerals, and richer in protein. Plus, they’re usually more affordable than other cuts and you can use them in tons of delicious recipes!

Lean meats are also good sources of protein and iron–two nutrients that help keep your body healthy by building muscle and reducing fatigue. They also contain calcium to build strong bones and potassium for maintaining a healthy heart rhythm

Lean meat contains fewer calories and more protein

If you’re trying to shed a few pounds, lean meat is a great choice! It’s packed with protein and has fewer calories than other types of meat – perfect for anyone looking to slim down.

However, everybody is different, and if you are on a special diet such as keto, meats with high content may be suitable for you.

Lean meat is good for your bones and overall health

Lean meat is a great way to get your protein, especially if you’re vegetarian. Just make sure to pair it with lots of fruit, veggies, and whole grains for a balanced, healthy meal. Your bones will thank you!,

healthy protein low-sodium low-fat patties

Why you should make this recipe

  • you can use whatever ground or minced meat or even uncooked patties for this recipe
  • no pan, only oven
  • one bowl
  • only 2 main ingredients are needed
  • it gets rid of a lot of the oil and fat content in the meat! If you don’t trust me, watch the video
  • meal prep and freezer friendly
  • super easy to make
  • delicious
  • high in protein, lower in fat
  • Pair them with anything!
  • both big bath and small batch friendly

So… What are the ingredients?

They are your choice of ground / minced uncooked meat, and egg(s). In my case, I used frozen “extra lean” ground chicken. The nutrition facts tell otherwise.

You can use ground/minced beef, turkey, pork or chicken. The egg is to hold the meat together better.


To store, First let the cut patties cool completely, and put the patties in layers between pieces of parchment paper. Store in a freezer-friendly bag in the freezer for up to 5 months.

When you need them, you can either defrost the frozen patties 8-12 hours before in the fridge or straight up microwave the patties for about 60 seconds, depending on your microwave.

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homemade oven baked low fat burger patties
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How to Get Rid of Fat in Ground Meats – Easy Low Fat Patties

Difficulty: Beginner Prep Time 7 mins Cook Time 40 mins Total Time 47 mins
Servings: 12 Calories: 90 kcal


A simple trick to turn fatty ground meats into low-fat but tasty patties!



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  1. Make sure your meat has defrosted (or at least 75% defrosted). Preheat the oven to 210c / 410f. Line a piece of parchment paper on a baking pan that has a shape or
  2. In a large bowl, add your meat, egg, and optional seasonings
  3. If you have a meat or potato masher, use it. If not, use a large spoon. Mix the ingredients very well.
  4. Transfer the mixture to the baking pan. If you have a smaller batch, shaping them into large patties might be the best. If you are making a big batch, it's best to transfer the whole mixture onto the pan and smooth it out like a brownie batter. See video for more info
  5. Bake for 30 - 50 minutes, depending on your size. Take the meat out every 10 minutes to pour out the oil and juices. Use a paper towel to soak up the rest of the oil and repeat until the meat has been fully cooked.
  6. Slice into patties, serve or store. if you can still see or feel the oil, at the point it should be really easy to soak them up using a paper towel. Scroll up for instructions on storage. Enjoy!
Nutrition Facts

Serving Size 95

Servings 12

Amount Per Serving
Calories 95kcal
% Daily Value *
Total Fat 1g2%
Saturated Fat 0.3g2%
Sodium 63mg3%
Potassium 247mg8%
Total Carbohydrate 0.1g1%
Dietary Fiber 0.1g1%
Protein 11g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


for tips and storage instructions, scroll up!

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