Kate Lyman Nutrition

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MACRO-FRIENDLY RECIPE: PLANT-BASED PROTEIN VEGGIE BURGERS

Diana Dewan

Gearing up for the last weekend of the summer, burgers are always on the menu but this year, we’re opting for homemade veggie burgers. However, choosing a plant-based alternative doesn’t always mean better (more on that here) and with the surge in marketing of plant-based products, it can be tough to tell what’s actually beneficial. In that case, sometimes it’s just best to make your own! So, this week, we’re sharing this recipe for macro-friendly veggie burgers that are packed with plant-based protein.

PLANT-BASED PROTEIN VEGGIE BURGERS

This recipe comes from our Dinner Party Cookbook that can be found in the shop.

PREP TIME:  15 minutes  | COOK TIME: 15 minutes  |  MAKES:  4 servings

WHAT YOU NEED: 

170g Baby portabella mushrooms, raw
4 oz. Goat cheese, crumbled
130g Black beans, drained and rinsed
130g Chickpeas, drained and rinsed
85g Yellow onion, diced
30g Kale, finely chopped
100g Egg whites
18g Coconut flour
10g Nutritional yeast
15g Worcestershire sauce
½ t Cayenne pepper
Salt + pepper to taste

WHAT TO DO:

  1. Preheat the oven to 350 degrees.

  2. In a food processor, pulse mushrooms, black beans, chickpeas, and onions into roughly chopped pieces. 

  3. Transfer mixture to a mixing bowl and add remaining ingredients (except goat cheese). Mix together until well combined.

  4. Form mixture into patties by filling a 1 cup measuring cup to create uniform burger shapes.

  5. Transfer patties to a large non-stick, oven-safe skillet and brown both sides over low-medium heat. Transfer the skillet to the oven and bake for 10 minutes.

  6. Serve each burger topped with 1 ounce of goat cheese.

NOTE: You can also cook these on the grill if you’re after that freshly grilled taste. Simply transfer patties to a piece of tin foil after browning in a skillet on both sides and grill at 350 degrees for 10 minutes.

MACROS PER SERVING: 16P/8F/20C, 214 calories


You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Protein Veggie Burgers”.

For more macro-friendly recipes and expert tips for tracking macros, be sure to check out our other free resources, including our macro-friendly cookbook and guides for tracking macros here.