Chickpea Burgers Recipe
These Chickpea Burgers are hearty, high-protein, and loaded with plant-powered nutrition. Made from mashed chickpeas, fresh herbs, oats, and spices, they’re crispy on the outside and tender inside. Perfect for vegetarians or anyone looking to cut back on meat, they’re ideal for lunch, post-workout meals, or healthy meal prep. Serve them in a whole-grain bun, lettuce wrap, or bowl for a clean, satisfying bite every time.
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup rolled oats
- ¼ cup chopped red onion
- 1 small garlic clove, minced
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 2 tablespoons chopped parsley or cilantro
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon whole-wheat flour or chickpea flour (if needed, for binding)
- Olive oil for cooking
- Whole-grain buns or lettuce wraps
- Sliced tomatoes, red onion, lettuce, pickles
- Greek yogurt or tahini sauce
For the Burger Patties
Optional for Serving
Instructions
- Step 1: Add the drained chickpeas to a large mixing bowl. Mash them thoroughly using a fork or potato masher until mostly smooth with a few chunks for texture.
- Step 2: Stir in the oats, chopped onion, garlic, lemon juice, olive oil, parsley, cumin, paprika, salt, and pepper. Mix until well combined.
- Step 3: If the mixture feels too loose, add one tablespoon of flour and mix again. It should hold together when shaped.
- Step 4: Divide the mixture into four equal portions. Use your hands to shape each into a compact burger patty.
- Step 5: Heat a nonstick skillet over medium heat and brush lightly with olive oil. Once hot, place the patties in the pan and cook for 4 to 5 minutes on each side until golden and crisp.
- Step 6: While the burgers cook, prepare your serving base. Toast buns or lay out lettuce leaves. Add desired toppings like tomato, red onion, or yogurt sauce.
- Step 7: Assemble the burgers and serve warm. You can also store the patties in the refrigerator for up to 4 days or freeze them for longer storage.
Notes
- Chickpeas offer plant-based protein and fiber to support digestion, muscle repair, and fullness.
- Use gluten-free oats and chickpea flour to make this recipe gluten-free.
- The patties can be baked at 200°C (400°F) for 20 minutes, flipping halfway, if you prefer not to pan-fry.
- These burgers freeze well. Stack between parchment paper and store in a sealed container.
- Add grated carrot, zucchini, or spinach for extra nutrients without altering the texture.
Frequently Asked Questions
Can I bake these burgers instead of pan-frying?
Yes, bake at 400°F (200°C) for 20 minutes, flipping halfway for even crisping.
How do I make them gluten-free?
Use certified gluten-free oats and chickpea flour for binding instead of wheat-based flour.
Can I use dried chickpeas instead of canned?
Yes, just soak and cook them fully before using. One cup of cooked chickpeas equals about one can.
What can I use instead of oats?
Cooked quinoa or breadcrumbs work well as a binder.
Are these burgers good for weight loss?
Absolutely. They’re low in fat, high in fiber, and packed with protein—perfect for controlled eating plans.
Can I freeze the patties?
Yes. Freeze them uncooked or cooked. Reheat in a skillet or oven until warmed through.
What sauce goes well with chickpea burgers?
Try Greek yogurt mixed with lemon and garlic, tahini sauce, or a spicy avocado spread for added flavor.