Keto Mushroom & Cauliflower Burgers Recipe
by Analiese Trimber
- Baking sheet
- Parchment paper
- Large pan
- Food processor or blender
- 1 ½ cups Sliced cremini mushrooms
- 1 cup Frozen riced cauliflower
- 1 Flax egg (1 tbsp flaxseed + 2 ½ tbsp water)
- 2 tbsp Minced garlic
- ¼ cup Diced shallot
- 1 tbsp Coconut aminos
- ¼ cup Toasted pine nuts
- 1 tbsp Chia seeds
- 3 tbsp Almond flour
- 1 ½ tbsp Avocado oil
- ¼ tsp Chili powder
- ¼ tsp Smoked paprika
- ½ tsp Garlic powder
- ½ tsp Ground pepper
- ½ tsp Kosher salt
- 1 bunch Bibb lettuce (optional)
- 4 slices Vegan cheddar cheese (optional)
- 1 Sliced tomato (optional)
- 1 Sliced avocado (optional)
1Heat olive oil in a large pan. Add shallot and garlic and sauté until translucent, about 5 minutes.·Preheat oven to 400°F and line a baking sheet with parchment paper.
2Add sliced mushrooms and cauliflower rice and sauté for 2-3 minutes or until cauliflower rice is thawed.
3Add chili powder, paprika, garlic powder, salt, pepper, and coconut aminos.·Sauté for about 5 more minutes, or until as much liquid has been cooked out of the veggies as possible.
4In a food processor or blender, combine mushroom mixture, flax egg, chia seeds, almond flour and pine nuts.·Pulse a few times until mixture just comes together. Let chill for about 5-7 minutes to thicken.
5Form burger mix into patties and place on baking sheet. Bake for 20-25 minutes, or until done, flipping halfway through.·Serve with your choice of burger toppings and "bun."
Because Nothing Beats a Good Burger
Finding a keto-friendly vegan burger at the grocery store has its challenges. There aren’t a ton of options to begin with in this category, but many of them that do exist have unnatural ingredients that some can handle, but others with sensitive stomachs cannot. That’s what inspired us to create this keto mushroom and cauliflower burgers recipe!
Made of a mixture of veggies, high fiber ingredients like chia and flax seeds, and flavorful spices, this recipe yields ten or so mini slider patties or four larger patties. Each serving of this hearty patty is fairly low-calorie with only 174 calories, 8 grams of net carbs, 13 grams of fat, and 4 grams of protein – this means you can go wild with your toppings, incorporating tasty additions like sliced tomato, avocado, crunchy lettuce, and your favorite sauce.
To build the base of these keto mushroom and cauliflower burgers, we sauté those two ingredients with shallot, garlic, coconut aminos for extra umami, and vibrant spices like chili powder and smoked paprika. That mixture is then combined in a food processor with our binding ingredients: flax egg, a.k.a. flaxseed mixed with water and left to gel, chia seeds, almond flour, and toasted pine nuts. Together, these flavors surprisingly mimic the taste and aroma of a chargrilled meat burger after being shaped into patties and baked in the oven until golden and crispy on the outside.
No burger is complete without a bed to lie on and some toppings to keep it company. We wrapped our burgers in Bibb lettuce protein-style, but if you’re trying to stick with other ingredients that still fit in a keto meal plan, we recommend the Unbun or other keto-friendly buns. These keto mushroom and cauliflower burgers taste great with fatty condiments like special sauce and creamy avocado, complimented by a juicy tomato and a slice of vegan or dairy cheddar cheese.