• Dairy-Free
  • Fish-Free
  • Shellfish-Free


Store bought veggie burgers can be full of food additives and sodium. This burger is high in dietary fiber, protein and heart-healthy plant fats. Serve on a bun, wrapped in a lettuce leaf or with mashed potatoes and steamed broccoli. This recipe is perfect to make ahead of time as the burgers can be frozen and pulled out for a quick weeknight meal.


  • 1 large onion
  • 1 medium carrot
  • 3/4 cup unsalted raw nuts (walnut, cashew, pecans or mix)
  • 1/4 cup unsalted seeds (sunflower, pumpkin, sesame or mix)
  • 1 cup rolled oats
  • 2 tbsp ketchup
  • 1 tbsp low-sodium soy sauce
  • 1 egg
  • 2 tsp garlic powder
  • 1 tsp chili powder
  • 1/4 tsp black pepper
  • Oil for cooking


  1. Grind onion and carrot in food processor. Add nuts, seeds and oats; pulse to chop-not too finely.
  2. Add ketchup, soy sauce, egg and spices; pulse again.
  3. Let rest for 10 minutes then shape into patties.
  4. Heat oil in large non-stick pan over medium heat. When oil is hot, add burgers.
  5. Cook for 5 minutes on first side. Carefully flip and cook an additional 3-4 minutes, lowering heat if necessary.
  6. Tip: Grill on pan or BBQ mat to avoid burger breaking apart.

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Published on March 14, 2022

Amber Phillips, MS, RD