Meals · High Protein
Black Bean Burger Patties (31g Protein)
These homemade black bean patties deliver 31 grams of protein and 546 calories per serving. Partially mashed beans with oats and egg provide structure without becoming mushy, while smoked paprika and cumin add depth. Following ATK's method, the patties bake until crispy outside while staying tender within.
Nutrition per serving
- Protein
- 31 g
- Calories
- 547
- Carbs
- 73 g
- Fat
- 15 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 32 oz black beans — drained and rinsed (about 4 cans)
- 4 large eggs — beaten
- 1 cup oats — rolled oats
- 1 medium onion — finely diced
- 4 cloves garlic — minced
- 2 tsp cumin — ground
- 1 tsp smoked paprika
- 2 tbsp olive oil
- 1 tsp salt
- 0.5 tsp black pepper
Steps
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper and brush lightly with olive oil.
- Pat black beans very dry with paper towels. This step is critical for texture. Excess moisture creates mushy patties. Spread beans on a clean kitchen towel and blot thoroughly.
- Transfer half the beans to a large bowl and mash with a fork until mostly smooth. Add remaining beans and mash lightly, leaving some beans partially whole for texture. This two-stage mashing creates both binding paste and satisfying bite.
- Heat 1 tbsp olive oil in a skillet over medium heat. Saute onion until softened, about 5 minutes. Add garlic and cook 1 minute more until fragrant. Let cool slightly.
- Add sauteed onion mixture, beaten eggs, oats, cumin, smoked paprika, salt, and pepper to the mashed beans. Mix thoroughly until everything is well combined. The mixture should hold together when pressed.
- Refrigerate mixture for 15 minutes to firm up. This helps patties hold their shape during baking.
- Divide mixture into 8 equal portions. Form each into a patty about 3/4-inch thick. Place on prepared baking sheet.
- Brush tops of patties with remaining olive oil. Bake for 15 minutes, flip carefully, then bake another 12-15 minutes until patties are firm and lightly crispy on the outside.
- Let patties rest 5 minutes before serving. Serve on buns with your favorite toppings, in lettuce wraps for lower carbs, or over salad.
Why This Works
The two-stage mashing technique is key. Fully mashing half the beans creates a binding paste while leaving the rest partially whole provides texture. Eggs and oats act as additional binders, preventing the crumbly texture that plagues many veggie burgers. Drying the beans thoroughly before mashing removes excess moisture that would otherwise steam the patties into mush. (USDA #171287). delivering 13g protein per 100g. Cook to 160°F internal.
The ATK Approach
America's Test Kitchen discovered that most black bean burgers fail because they're too wet. Their solution: thoroughly dry the beans, use both eggs and breadcrumbs (we use oats) for structure, and refrigerate before cooking. We adapted their method for baking instead of pan-frying, which gives a crisper exterior without the oil.
Make It Your Own
Add 1/2 cup crumbled feta or cotija cheese for extra protein and tang. Swap smoked paprika for chipotle powder for smoky heat. For a Southwestern version, fold in 1/4 cup corn kernels and diced green chilies. These freeze well. Wrap individually and freeze up to 3 months.
Sources Research-Backed
Frequently Asked Questions
How do I freeze black bean burger patties?
Freeze raw or cooked patties for up to 3 months. Wrap individually in plastic wrap, then store in a freezer bag. Cook from frozen. Add 5 minutes to baking time. For cooked patties, reheat in a 350°F oven for 10-15 minutes.
Are black bean burgers gluten-free?
Not as written. Oats may have gluten cross-contamination. Use certified gluten-free oats for GF patties. All other ingredients (beans, eggs, spices) are naturally gluten-free. Serve on a GF bun or lettuce wrap.
Can I make black bean burgers vegan?
Yes. Replace the egg with a flax egg (1 tablespoon ground flax + 3 tablespoons water, rested 5 minutes). The oats still provide binding. Skip the cheese or use vegan cheese. Protein drops slightly to about 26g per serving.
Why are my black bean burgers falling apart?
The mixture was too wet. Dry beans thoroughly before mashing. Spread on a towel for 15 minutes. Refrigerate formed patties 30 minutes before cooking to set. Mash half the beans completely for binding paste, leaving the rest chunky.
