High-protein beef & chickpea burger
Protein-packed burgers with lean beef, chickpeas and cottage cheese — juicy, firm and great for a quick weeknight dinner.
This is a no-nonsense, protein-first burger that still tastes like a proper treat. Lean beef gets a boost from chickpeas and cottage cheese so you finish the meal stuffed with protein, not guilt.
Make it for a post-gym feed or a weekday dinner when you want something quick, sturdy and filling. The yoghurt sauce keeps things bright and adds even more protein.
Ingredients
- 500 g lean beef mince
- 240 g tinned chickpeas — drained weight
- 200 g low-fat cottage cheese
- 40 g porridge oats — lightly blitzed to a coarse flour
- 1 large egg
- 1 brown onion — finely grated
- 2 garlic cloves — finely minced
- 5 ml ground cumin
- 5 ml smoked paprika
- 5 ml sea salt — plus extra for seasoning
- 5 ml black pepper
- 15 ml olive oil — for frying
- 4 wholemeal burger buns — about 70–80g each
- 150 g Greek natural yoghurt — for sauce
- 1/2 lemon — juice
- 15 g fresh parsley — finely chopped; extra to garnish
Instructions
Drain the tinned chickpeas and tip into a bowl. Roughly mash with a fork or pulse 2–3 times in a blender — you want some texture, not a paste. Finely grate the brown onion, then press the grated onion between kitchen paper to remove excess moisture (this stops soggy burgers).
In a large bowl combine the lean beef mince, mashed chickpeas, low-fat cottage cheese, porridge oats, large egg, garlic cloves, ground cumin, smoked paprika, sea salt, black pepper and half the chopped fresh parsley. Mix briefly with your hands until everything is evenly combined — don't overwork the meat or the texture will be dense.
Divide the mixture into four equal portions and shape each into a compact patty about 10cm across and 2cm thick, making a slight indentation in the centre of each (this helps them cook flat). Place the patties on a plate, cover and chill in the fridge for 30 minutes to firm up.
While the patties chill, whisk together the Greek natural yoghurt, juice of half a lemon, the remaining chopped fresh parsley, a pinch of sea salt and a grind of black pepper to make the sauce. Taste and adjust lemon or seasoning.
Heat a frying pan over a medium–high hob. Add the olive oil and when it shimmers, carefully add the chilled patties. Cook for 4–5 minutes without moving to get a good crust, then flip and cook for another 4–5 minutes until well browned and cooked through.
Transfer the cooked patties to a plate and leave to rest for 5 minutes. Meanwhile, split the wholemeal burger buns and toast under a hot grill for 1–2 minutes until lightly golden.
Assemble each burger: spread a spoonful of the yoghurt sauce on the base of a bun, add a patty, a little extra parsley if you like, then top and serve immediately.
Tips
- Grate the brown onion and press with kitchen paper — extracting the moisture prevents a loose, soggy patty.
- If the mixture feels too wet, add a tablespoon more blitzed porridge oats; if too dry, a splash of water or another spoon of cottage cheese will help.
- Make the patties up to 24 hours ahead and keep covered in the fridge; cook from chilled (no need to come to room temperature).
- For lower carbs, skip the buns and serve in large lettuce leaves or charred portobello mushrooms.
- Freeze uncooked patties on a tray for 1 hour, then bag them; cook from frozen adding a couple of minutes per side.
Substitutions
lean beef mince → turkey mince, same weight
Stays closetinned chickpeas → tinned white beans, same drained weight
Stays closeporridge oats → gluten-free oats if required
Stays closewholemeal burger buns → large lettuce leaves or gluten-free buns
Noticeably different
Nutrition
Per serving · estimated
- 628
- Calories
- 57 g
- Protein
- 61 g
- Carbs
- 17 g
- Fat
- 9 g
- Fibre
- 6 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make the patties ahead?
Yes — shape them, cover and refrigerate for up to 24 hours. Chilled patties cook better and hold together on the pan.
Can I freeze these burgers?
Freeze uncooked patties on a tray for 1 hour, then transfer to a freezer bag for up to 3 months. Cook from frozen, adding 2–3 minutes per side.
How do I know when they're cooked?
They should be well browned and the juices should run clear. For mince burgers, an internal temperature of 75°C is safe if you use a probe.
Can I make these gluten-free?
Yes — use gluten-free oats and gluten-free buns or serve in lettuce leaves.
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