Keto Veggie Burger Recipes: A Comprehensive Guide

For those embracing a ketogenic lifestyle, finding satisfying and delicious meat-free options can sometimes feel like a challenge. Look no further! This article explores a variety of keto veggie burger recipes, offering a range of flavors and textures to suit any palate. From umami-packed mushroom and edamame burgers to cauliflower-based falafel alternatives, we'll delve into the secrets of crafting the perfect low-carb veggie patty.

Why Keto Veggie Burgers?

Following a keto lifestyle can be hard for non-meat eaters. These vegetable-based burgers are super tasty. Mushrooms add a rich flavor and meaty texture. These veggie burgers make a banging side dish for anyone who must have meat as their main course! Or, if you’re going the finger food route-I highly suggest dividing the mix into 24 portions to make mini veggie burger bites! Serve with ranch dressing or sweet mustard dipping sauce.

Mastering the Keto Veggie Burger: Key Ingredients and Techniques

The key to a successful keto veggie burger lies in carefully selecting ingredients and employing techniques that ensure both flavor and structural integrity.

The Foundations: Vegetables and Flavor

• Mushrooms: Often the star of the show, mushrooms provide a rich, umami flavor and a satisfyingly meaty texture. Cremini, button, or portobello mushrooms can be used, depending on your preference.
• Cauliflower: Riced cauliflower serves as a versatile base, adding bulk and absorbing flavors while keeping the carb count low.
• Edamame: Shelled edamame contributes protein and a unique flavor profile.
• Onions, Garlic, and Celery: These aromatics form the foundation of flavor, adding depth and complexity.
• Herbs and Spices: Parsley, paprika, cumin, garlic powder, and other seasonings can be used to customize the flavor profile to your liking.

Binding Agents: Holding it All Together

• Flax Meal and Chia Seeds: These ingredients act as binders, helping the patties hold their shape.
• Almond Flour: A low-carb flour alternative that adds structure and helps absorb excess moisture.
• Psyllium Husk: This unusual ingredient mimics gluten when used in baking and helps to hold the patties together.
• Grated Cheese: Adds flavor and helps with binding.

Techniques for Success

• Removing Excess Moisture: Cooking the vegetables long enough to remove unwanted moisture is crucial to prevent mushy burgers.
• Fine Dicing: Finely dicing or mincing the vegetables ensures that the patties hold together.
• Chilling the Mixture: Refrigerating the burger mixture for a short period before cooking helps the patties firm up.
• Proper Cooking: Baking, frying, or grilling the patties until they are nicely browned and crispy on the outside ensures a satisfying texture.

Keto Veggie Burger Recipes: A Detailed Look

Recipe 1: Keto Mushroom and Cauliflower Veggie Burgers

This recipe combines the earthy flavors of mushrooms with the versatility of cauliflower to create a hearty and satisfying burger.

Ingredients:

• 8 oz cremini mushrooms, cleaned and dried
• 8 oz broccoli slaw or riced cauliflower
• 3 oz walnuts or sunflower seeds
• 1 Tbsp coconut aminos or soy sauce
• 4 oz sharp cheddar cheese, grated
• 1 Tbsp avocado or olive oil
• 2 Tbsp ground flax seed
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp poultry seasoning
• 1 tsp smoked paprika
• ½ tsp ground black pepper

Instructions:

1. Chop the mushrooms into small pieces by pulsing in a food processor until they are the texture of riced cauliflower. Transfer the mushrooms to a bowl.
2. Pulse the broccoli slaw in the food processor until it is the size of riced cauliflower, transfer it to the bowl with the mushrooms.
3. Grind the walnuts in the food processor to a coarse meal and set aside.
4. Heat a large nonstick skillet over medium heat and add the mushrooms and broccoli slaw. Cook the vegetables in the dry pan until most of the moisture has evaporated, the pan begins to look dry, and the mushrooms start to brown.
5. Return the cooked vegetables to the bowl and mix in the ground walnuts and coconut aminos.
6. Mix in the cheddar cheese and work the mixture together by hand or with a stiff spatula until it comes together like a firm dough. The more it is kneaded, the better it will hold together when cooked.
7. Shape into four patties and refrigerate for 30 minutes.
8. Wipe out the nonstick skillet used to cook the vegetables; place it over high heat and add the avocado oil.
9. When the oil is hot, carefully place the chilled burgers in the pan. Cook on one side without moving, until brown and crispy, about three to five minutes.
10. Flip the burgers and cook until crisp and brown on the other side, or another three to five minutes.
11. Cool burgers and wrap them tightly or store in an airtight container.

Recipe 2: Low Carb Veggie Burgers

This recipe utilizes a combination of vegetables, cheese, and flax meal to create a flavorful and satisfying keto-friendly burger.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Olive oil
• Onions, chopped
• Garlic, minced
• Celery, chopped
• Mushrooms, chopped
• Riced cauliflower
• Tamari
• Salt
• Parsley
• Paprika
• Cumin
• Garlic powder
• Shredded cheese (8 oz. or 10 oz.)
• Flax meal
• Chia seeds

Instructions:

1. In a large non-stick skillet, warm olive oil over medium heat. Add onions, garlic, and celery.
2. Add mushrooms and riced cauliflower. Stirring as needed, cook for an additional 10-12 minutes to remove unwanted moisture from the veggies. If the veggies begin to brown, the excess moisture has likely been cooked out.
3. To the warm veggie mixture, add tamari, salt, parsley, paprika, cumin, and garlic powder. Stir to combine.
4. Add the shredded cheese and mix until the cheese has melted and is fully incorporated.
5. Next, add the flax meal and chia seeds. Stir until thoroughly combined.
6. Preheat the oven to 400 degrees. Prepare a baking sheet by either greasing it very well or using parchment paper.
7. Once the mixture has cooled enough to easily touch (about 5-10 minutes) form the dough into 6 patties and place on the baking sheet. The mixture will be sticky and should come together easily. I recommend oiling your hands to help with sticking.
8. Bake veggie burgers for 30 minutes or longer (oven temps may vary). Patties are done when they are nicely browned with a crispy exterior.
9. Allow cooling for a minimum of 5 minutes before serving. Patties will harden/thicken as they cool.
10. Store in the refrigerator in an airtight container for up to 3 days or freeze for up to 2 months. Reheat frozen veggie burgers in an air fryer at 350 degrees for 5-7 minutes (preferred method) or in a 375-degree oven for about 10 minutes.

Recipe 3: Easy Keto Cauliflower Falafel Burgers

These keto cauliflower burgers are made without pulses or grains, offering a low-carb alternative to traditional falafel.

Ingredients:

• Cauliflower florets
• Fresh herbs (parsley, cilantro)
• Spices (cumin, coriander)
• Almond flour
• Hulled hemp seed hearts
• Tahini
• Lemon

Instructions:

1. Steam the cauliflower florets for 3-8 minutes until slightly soft.
2. Allow to cool. Remove any excess water from the cauliflower by squeezing the cauliflower in a nut bag or wring in a dish towel.
3. Place the cauliflower in a blender with all the ingredients except the almond flour and pulse until smooth (you can pulse it to be chunky if you wish).
4. Put the blended mixture in a bowl and add the almond flour a bit at a time, whilst working it though. The almond flour should help bind the mixture so you may not need all of it.
5. Form patty shapes with the burger mixture.

Recipe 4: Plant-Based Mushroom and Edamame Veggie Burgers

This plant-based recipe is packed with umami flavor and holds up nicely to your favorite burger buns.

Ingredients:

• 12 oz defrosted shelled edamame
• 6 oz mushrooms, diced
• ½ yellow onion, diced
• 1 zucchini, diced
• ¼ cup chia seeds
• 1 Tbs mustard
• 1 Tbs tomato paste
• 1 Tbs liquid aminos
• ⅓ cup water
• ½ cup almond flour
• 1 Tbs psyllium husk
• ½ teaspoon salt

Instructions:

1. Heat 1 Tbs oil in a large saucepan over medium high heat on the stove and once heated, add in the diced mushrooms, zucchini and yellow onion. Saute the vegetables stirring occasionally, until soft and fragrant and the onions are translucent (approx 5 - 8 minutes). Add in the ½ teaspoon salt and mix with the veggies.
2. In a food processor with the blade attachment combine the defrosted shelled edamame, ¼ cup chia seeds, 1 Tbs mustard, 1 Tbs tomato paste, 1 Tbs liquid aminos, and ⅓ cup water and pulse together until a smooth paste forms. The mixture should hold together and be firm but still a bit tacky to the touch.
3. Next, using a spatula, scoop the bean mixture from the food processor and add it to the sauteed veggies in the large bowl and add in the ½ cup almond flour and 1 Tbs psyllium husk.
4. Then, divide the mixture into six portions and roll them into a large 4oz ball in your hands.
5. Bake the patties at 325F for 40 minutes, flipping them halfway through baking.

Recipe 5: Vegetarian Patties with Marinara Sauce

These Vegetarian Patties with Marinara Sauce are full of flavor and hearty enough to satisfy any appetite. This recipe is a great low carb alternative to classic veggie burgers that often use oats or rice.

Ingredients:

• Eggs
• Bouillon concentrate
• Almond butter
• Almond meal
• Coconut flour
• Onions
• Mozzarella
• Parmesan cheese
• Chopped walnuts
• Avocado oil

Instructions:

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, whisk together eggs, bouillon concentrate, and almond butter.
3. Add the almond meal, coconut flour, onions, mozzarella, and parmesan cheese to egg mixture and stir until combined.
4. Stir in the chopped walnuts. Set aside to rest for 5 minutes.
5. Heat a large skillet over medium high heat. When hot, coat with a small amount of avocado oil.
6. Using a 1 tablespoon sized scoop, scoop vegetarian patties batter out of mixing bowl and place in hot, oiled skillet. Flatten the patty slightly so it is shaped like a thick pancake.
7. Fry patties for about 1-½ minutes, until lightly browned on bottom. Carefully flip patties over and cook another 1-½ minutes.
8. Remove from skillet and place vegetarian patties on a paper towel lined plate.

Serving Suggestions and Variations

These keto veggie burgers are fab on their own. However, they are also AMAZING loaded with toppings!

• Toppings: Sprouts, avocado slices, garlic aioli, melted cheese, and bacon.
• Buns: Serve these veggie burgers wrapped in lettuce to keep it light and low-cal. Or, try it on Italian focaccia bread or avocado "buns"!
• Sauces: Marinara sauce, tahini sauce (tahini, water and a dash of lemon).
• Sides: Garlic Mashed Cauliflower or Zucchini Noodles.

Tips and Tricks for the Perfect Keto Veggie Burger

• Be sure to cook your vegetables long enough. If the excess moisture isn’t cooked out, you may end up with mushy veggie burgers.
• I do not recommend using a silicone mat when baking the burgers. It creates excess moisture and the patties don’t crisp up as well.
• If your burgers don’t seem firm enough, pop ’em back in the oven for another 5-10 minutes.
• If using an 8-ounce block of cheese and you don’t have a scale, I recommend cutting the block of cheese in half before shredding. Freshly shredded cheese is hard to measure so this helps to ensure that you are using 4 oz. of cheese.
• Make sure you finely dice, nearly mince, the mushrooms, zucchini and onion for sauteeing so that it makes it easier to hold together when you form the patties. If the dice is too large, the patties will have a hard time sticking together.
• Psyllium husk is an unusual ingredient, it helps to hold the patties together. It mimics gluten when used in baking and has a whole host of health benefits.

Storage and Reheating Instructions

• Refrigerate: Store in the refrigerator in an airtight container for up to 3 days.
• Freeze: Freeze for up to 2 months.
• Reheat: Reheat frozen veggie burgers in an air fryer at 350 degrees for 5-7 minutes (preferred method) or in a 375-degree oven for about 10 minutes. Refrigerated burgers can be warmed up in a toaster oven or conventional oven at 350F for 10 minutes or grilled on a 400F+ grill for 3 minutes per side.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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