Quinoa Black Bean Protein Burger
Hearty plant-forward burgers made with quinoa, black beans, and oats. 28g protein per patty — grillable, freezable, and surprisingly meaty.
PROTEIN 28g
CALORIES 380
P:E RATIO 0.7
TIME 27m
YIELD 6
P:E 0.7
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 cup cooked quinoa CARB BASE
2 cans (15 oz each) black beans, drained and rinsed HIGH FIBER
1 cup old-fashioned oats CARB BASE
2 eggs 28G PROTEIN
1/2 cup shredded cheddar cheese DAIRY
1 tsp cumin FLAVOR
1 tsp smoked paprika FLAVOR
1/2 tsp garlic powder FLAVOR
1/2 tsp onion powder FLAVOR
1/2 tsp salt FLAVOR
6 whole wheat burger buns FLAVOR
Toppings: lettuce, tomato, avocado, chipotle mayo FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate cooked patties for up to 4 days. Freeze raw or cooked for up to 3 months.
- Batching: Adding cheese inside the patty helps it bind and adds protein — don't skip it.
- Reheat: Reheat in a skillet for 3 minutes per side, or microwave for 90 seconds.
EXECUTION STEPS
01
THE MACRO PREP
In a large bowl, mash black beans with a fork, leaving some chunks for texture.
02
THE MACRO PREP
Add cooked quinoa, oats, eggs, cheese, cumin, paprika, garlic powder, onion powder, and salt. Mix well.
03
THE MACRO PREP
Form into 6 patties (about 3/4 inch thick). If mixture is too wet, add more oats.
04
HIGH HEAT SEAR
Heat a skillet with oil over medium heat. Cook patties for 5-6 minutes per side until golden and firm.
05
STEP 5
Alternatively, grill over medium heat for 5 minutes per side (use a grill mat to prevent crumbling).
06
STEP 6
Serve on whole wheat buns with your favorite toppings.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1 cup cooked quinoa
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 cup old-fashioned oats
- 2 eggs
- 1/2 cup shredded cheddar cheese
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 6 whole wheat burger buns
- Toppings: lettuce, tomato, avocado, chipotle mayo