Prep: 25 minutes

Cook: 30 minutes

Yield: 24 servings

How to Make Oat Burgers (Healthy High-Protein Veggie Patties for Meal Prep)

Make these healthy homemade oat burgers—high-protein, hearty veggie patties perfect for meal prep. Easy, flavorful, freezer-friendly, and family-approved.

Oat Burgers Recipe

(Healthy, High-Protein & Perfect for Meal Prep)

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Ingredients

• 5 cups water
• 1 ½ tbsp low-sodium soy sauce
• ½ cup olive oil
• 2 packets onion soup mix (½ cup dry)
• 2 tbsp McKay’s beef seasoning
• 1 medium onion, finely diced
• ⅛–¼ tsp cayenne pepper (to taste)
• 1 tsp poultry seasoning (thyme, sage, marjoram, nutmeg, rosemary blend)
• 1 tsp granulated garlic
• 4 cups old-fashioned rolled oats
• 2 cups walnuts, finely diced or ground
• 2 tbsp sesame seeds

Gluten-Free Option: Use gluten-free oats + Bragg’s Liquid Aminos instead of soy sauce.

Directions

1. Prepare the dry mix:
   In a large bowl, combine the oats, walnuts, and sesame seeds. Set aside.
2. Cook the wet mixture:
   In a large pot, combine the water, soy sauce, olive oil, diced onion, broth seasoning, onion soup mix, cayenne pepper, and poultry seasoning.
   Bring to a boil, reduce heat, and simmer for 3 minutes. Turn off heat.
3. Combine:
   Add the oat mixture into the pot. Mix briefly.
   Cover and let rest for 10 minutes.
4. Cool the mixture:
   Mix again, then let cool for 20 minutes, or until cool enough to handle.
5. Shape the patties:
   Scoop ½ cup of mixture for each patty. Form into round, even burgers.
6. Bake:
   Place patties on a parchment-lined baking sheet.
   Bake at 375°F (190°C) for 15 minutes.
   Flip and bake another 15 minutes, until golden.
7. Rest & serve:
   Let burgers sit for 5 minutes, then transfer to a cooling rack.
   Serve warm, or cool and store for later.

Storage Tips

• Refrigerator: Keep in an airtight container for up to 5 days.
• Freezer: Layer patties with wax paper between each. Store for up to 30 days.
• Reheat: Air fry 3–5 minutes, microwave 1 minute, or reheat in oven at 350°F for 8 minutes.

Serving Ideas

• Serve on whole-grain buns with lettuce, tomato & spicy mayo
• Crumble over salads as a plant-based protein
• Use in wraps with hummus and cucumbers
• Pair with roasted veggies or sweet potato fries

Why You’ll Love These Oat Burgers

These oat burgers are the perfect mix of healthy, hearty, and insanely convenient. Whether you’re eating plant-based full-time or just looking for a lighter alternative to traditional burgers, these patties deliver flavor, texture, and nutrition in every bite. They’re packed with whole grains, protein from walnuts, and savory seasonings that give them that satisfying “real burger” taste.

They hold their shape beautifully, bake golden, and freeze perfectly — making them ideal for meal prep, busy weeknights, or large family meals. You can dress them up on a bun, crumble them into salads, or tuck them into wraps. They’re budget-friendly, highly versatile, and made with simple pantry ingredients you already have.

If you want a recipe that’s easy, nutritious, customizable, and great for leftovers, these oat burgers will become a weekly staple.

Nutrition & Benefits

These oat burgers are packed with wholesome ingredients that make them a smart and nourishing choice for any meal. Each patty is rich in fiber, healthy fats, and plant-based protein, giving you long-lasting energy without feeling heavy.

• Oats provide heart-healthy fiber (beta-glucan), support digestion, and help keep you full longer.
• Walnuts add protein, healthy omega-3 fats, and a rich nutty flavor that gives the patties structure and nutrition.
• Olive oil offers antioxidants and monounsaturated fats for better heart health.
• Seasonings like garlic, onion, and herbs add anti-inflammatory benefits and depth of flavor.
• Soy sauce or aminos give a savory boost and essential minerals.

Together, these ingredients make the burgers satisfying, balanced, and nourishing — a perfect choice for meal prep, meatless Mondays, or a high-protein vegetarian meal. They support gut health, energy levels, and overall wellness while still delivering big flavor.

Serve It With

These versatile oat burgers pair beautifully with fresh sides, hearty grains, and flavorful sauces. Here are some delicious serving ideas to make your meal complete:

• Whole-grain or brioche buns topped with lettuce, tomatoes, pickles, and your favorite creamy sauce
• Sweet potato fries or classic baked potato wedges for a satisfying and balanced plate
• Fresh green salad with a lemon vinaigrette or creamy ranch dressing
• Quinoa or brown rice bowls, topped with sliced avocado, veggies, and a drizzle of tahini
• Roasted vegetables like carrots, zucchini, or broccoli for a wholesome, veggie-forward dinner
• Hummus wraps, adding cucumber, shredded carrots, and a squeeze of lime for a Mediterranean twist
• Crispy coleslaw or tangy cabbage salad to add crunch and freshness
• Spicy mayo, garlic yogurt sauce, barbecue sauce, or honey mustard for dipping or topping

These options make your oat burgers shine — whether you’re serving them as a burger, in a bowl, in a wrap, or as a high-protein meatless meal.