Tofu Burgers

Sink your teeth into these flavorful, protein-packed tofu burgers—a delicious plant-based twist on a classic favorite! Made with firm tofu, hearty rolled oats, and a medley of vibrant seasonings like smoky paprika and ground cumin, these burgers are as nutritious as they are satisfying. Grated carrot and finely diced onion add a touch of texture and sweetness, while soy sauce delivers a savory umami kick. Perfectly seared to golden perfection, these patties come together in under 40 minutes, making them an excellent option for busy weeknights or casual gatherings. Serve them on toasted buns with crisp lettuce, juicy tomato slices, and a dollop of vegan mayo for a delectable meatless main dish that’s sure to wow vegans and omnivores alike. Whether paired with a fresh salad or crispy fries, these tofu burgers are guaranteed to be a hit!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 cup rolled oats
• 1 medium carrot, grated
• 0.5 medium onion, finely diced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup breadcrumbs
• 4 pieces burger buns
• 4 leaves lettuce leaves
• 4 slices sliced tomato
• 4 tablespoons vegan mayonnaise or condiment of choice

Directions

Step 1

Drain the tofu and press it to remove excess moisture. Wrap it in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object (like a skillet) on top. Let it sit for 15–20 minutes.

Step 2

Once the tofu is pressed, crumble it into a mixing bowl using your hands or a fork until it resembles coarse crumbs.

Step 3

Add grated carrot, diced onion, minced garlic, rolled oats, soy sauce, olive oil, ground cumin, smoked paprika, salt, and black pepper to the bowl. Mix well until the ingredients are combined.

Step 4

Stir in the breadcrumbs gradually until the mixture is firm enough to hold its shape. You may need to add a little more or less depending on the moisture level of your tofu.

Step 5

Divide the mixture into four equal portions and shape them into burger patties using your hands.

Step 6

Heat a non-stick skillet or grill pan over medium heat. Add a small drizzle of olive oil or spray the pan with cooking spray.

Step 7

Cook the patties for 4–5 minutes per side, or until they are golden brown and slightly crisp on the outside.

Step 8

Toast the burger buns if desired. Assemble the burgers by placing lettuce and a slice of tomato on the bun, followed by the tofu patty. Top with vegan mayonnaise or your condiment of choice. Cover with the top bun.

Step 9

Serve the tofu burgers immediately with your favorite side dishes like fries, salad, or roasted vegetables. Enjoy!

Nutrition Facts

Serving size	1036.7 grams (1036.7g)

Amount per serving	% Daily Value*
Calories	1728

Total Fat 66.40g	85%
Saturated Fat 8.20g	41%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 4400mg	191%
Total Carbohydrate 210.80g	77%
Dietary Fiber 25.00g	89%
Total Sugars 25.00g
Protein 81.60g	163%

Vitamin D 0IU	0%
Calcium 919mg	71%
Iron 20mg	113%
Potassium 1818mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 18.5%

Carbs: 47.7%