Oat Burger

Scrumptious burgers are an American classic. However, these burgers are much cheaper and much healthier than store-bought vegeburgers. As a bonus, they freeze well, so you can pull a few out of the freezer when you need a quick meal.


Yields8 ServingsPrep Time15 minsCook Time20 minsDifficultyIntermediate

Ingredients

 3 cups quick oats
 3 cups water
 ½ cup walnut or pecan, ground
 ¼ cup Bragg's Liquid Amino's (or soy sauce)
 1 tbsp McKay’s Beef Style Instant Broth and Seasoning (or other beef-like seasoning)
 1 tsp Italian seasoning
 ½ tsp salt
 ½ tsp onion powder
 1 tsp garlic powder
 3 tbsp nutritional yeast flakes
 ¼ cup dry onion flakes (or 1 finely diced onion)

Instructions

1

Preheat oven to 375°F. Place all ingredients except the oats and nuts in a high- speed blender. Cover and turn the blender on for 2-3 seconds, just enough for the ingredients to run through the blades and get chopped finely but not pureed.

2

Place the mixture in a saucepan and simmer everything together for 3 minutes, then remove from the heat and stir in the quick oats and nuts. Allow it to cool.

3

Using an ice cream scoop or your hands, shape the mixture into 6-8 balls, placing them on a nonstick baking sheet. Press down with the palm of your hand to make each patty 1⁄4-inch thick and place them in the oven. Bake for 25-30 minutes, flipping them after 15 minutes so that both sides are golden brown.

4

Bake for 10 to 20 minutes at 375 degrees, then flip and bake for 10 – 15 more minutes. (Time may vary according to thickness and your oven.)

Efficiency Tip: Instead of grinding nuts and chopping the onion, place water and all ingredients (except oats and bulgur wheat) in a blender. Cover and turn on for 2 or 3 seconds, just long enough for all to go through the blades and get chopped fine, but not pureed. Then proceed as in Step 1.

Variation #1: Try adding 1 tablespoon each of molasses and tomato puree for a richer flavor.

Variation #2: Make a chili burger by replacing the sage with 1 teaspoon cumin and 1 tablespoon chili powder, or ½ package of mild taco seasoning.

Note: Be sure to get plenty of flavor in your burger! Remember, it is usually eaten in a bun with burger fixings, and if the burger is bland, you will hardly know it’s there.

Nutrition Facts

Serving Size 1 patty

Servings 8


Amount Per Serving
Calories 172
% Daily Value *
Total Fat 6g10%
Saturated Fat 0.7g4%
Trans Fat 0g
Cholesterol 0mg
Sodium 545mg23%
Total Carbohydrate 26g9%
Dietary Fiber 4.7g19%
Sugars 1.5g
Protein 6.5g13%

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

Ingredients

 3 cups quick oats
 3 cups water
 ½ cup walnut or pecan, ground
 ¼ cup Bragg's Liquid Amino's (or soy sauce)
 1 tbsp McKay’s Beef Style Instant Broth and Seasoning (or other beef-like seasoning)
 1 tsp Italian seasoning
 ½ tsp salt
 ½ tsp onion powder
 1 tsp garlic powder
 3 tbsp nutritional yeast flakes
 ¼ cup dry onion flakes (or 1 finely diced onion)

Directions

1

Preheat oven to 375°F. Place all ingredients except the oats and nuts in a high- speed blender. Cover and turn the blender on for 2-3 seconds, just enough for the ingredients to run through the blades and get chopped finely but not pureed.

2

Place the mixture in a saucepan and simmer everything together for 3 minutes, then remove from the heat and stir in the quick oats and nuts. Allow it to cool.

3

Using an ice cream scoop or your hands, shape the mixture into 6-8 balls, placing them on a nonstick baking sheet. Press down with the palm of your hand to make each patty 1⁄4-inch thick and place them in the oven. Bake for 25-30 minutes, flipping them after 15 minutes so that both sides are golden brown.

4

Bake for 10 to 20 minutes at 375 degrees, then flip and bake for 10 – 15 more minutes. (Time may vary according to thickness and your oven.)

Efficiency Tip: Instead of grinding nuts and chopping the onion, place water and all ingredients (except oats and bulgur wheat) in a blender. Cover and turn on for 2 or 3 seconds, just long enough for all to go through the blades and get chopped fine, but not pureed. Then proceed as in Step 1.

Variation #1: Try adding 1 tablespoon each of molasses and tomato puree for a richer flavor.

Variation #2: Make a chili burger by replacing the sage with 1 teaspoon cumin and 1 tablespoon chili powder, or ½ package of mild taco seasoning.

Note: Be sure to get plenty of flavor in your burger! Remember, it is usually eaten in a bun with burger fixings, and if the burger is bland, you will hardly know it’s there.

Oat Burger
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