Vegan Keto Burgers
- 400 g hempfu (variations: see tips)
- 400 g vegetables, chopped (I used zucchini + mushrooms)
- ½ cup almond flour
- 4 tablespoons chia or ground flax seeds
- 4 tablespoons extra virgin olive oil
- Black pepper, sea salt and (smoked) paprika powder
Optional burger toppings
Happy New Year! I hope you’ve had a fun-filled start of 2020 :)
Today I’m bringing you one of the most requested recipes on Instagram and one of my favorite childhood comfort foods: a Vegan Keto Burger that you can transform into a Bunless Cheeseburger too!
It’s soy free, bean free, gluten free and low carb so perfect for a New Year detox cleanse to give your digestion a little break after all that holiday feasting ;-)
The basic recipe is vegan but you can easily turn it into a vegetarian keto cheeseburger with grilled cheese, or a classic keto bunless burger. Both variations on the recipe are in the tips and tricks.
Would you like to give keto or intermittent fasting a try but are you unsure how to get started?
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- 27 easy low carb recipes
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All the recipes are free from gluten & sugar, and many of the dishes are plant-based. Every recipe has vegan or dairy free alternatives.
And the best part.. we are offering the meal plan program eBook at a special New Year’s price!
PS: Saturday afternoon February 8th we are coming to the Gezondheidsbeurs in Utrecht (The Netherlands) for a start to keto keynote, book signing and meet & greet together with inspirational speakers like Fajah Lourens (My Killer Body), Ralph Moorman (Hormonal Health) and many other health professionals.
Would you like to pay us a visit and discover the newest trends on healthy cooking, fitness, yoga, mindfulness and more? The organization kindly gave us 100 tickets to give away for free!
The Best Vegan Keto Burger.. Or Bunless Cheeseburger! (Soy Free, Bean Free, Whole30)
- Combine the ground flax or chia seeds with 4 tablespoons of water in a glass or small bowl. Stir well and set aside for a few minutes. This will turn into a gel that will act as a binder in the burgers, as a vegan alternative to eggs.
- Finely chop the hempfu and vegetables, by hand of with a food processor fitted with an S-blade to save time.
- Mix the finely chopped hempfu and vegetables with the almond flour, flax seed gel and half of the olive oil (two tablespoons) in a bowl or in the food processor. Season with salt, pepper and (smoked) paprika or other spices of your choice.
- Shape eight patties and pan fry each burger in olive oil (or extra virgin coconut oil) until cooked through and golden brown on each side.
- You could also bake the burgers in a pre-heated oven or Airfryer at 180°C (350°F).
- In the meantime, mash the avocados with a fork and stir in the MCT oil (or olive oil). Season with lemon juice or apple cider vinegar, pepper and salt for a simple guacamole.
- Serve each burger on two large lettuce leaves to replace the burger bun, with tomato, guacamole and if desired some thinly sliced red onion, pickled cucumber and romesco sauce.
- For the cheeseburger: grill one to two slices of cheese on top of each burger right before serving.
JULIE’S TIPS & TRICKS:
- For a variation on the vegan burger you could also use organic tofu or tempeh instead of hempfu.
- For a vegetarian keto cheeseburger grill one or two slices of cheese on top of the baked vegan burgers (in the oven or pan).
- For a classic keto burger (non-vegan), replace the hempfu with 400 g of minced chicken or turkey (natural, without added sugar or flavorings), and the flax or chia seeds with 2 eggs.
Now I would love to hear about your top 3 comfort foods! Would you like to see a low carb ‘keto’ version of your favorite meals up here? Let me know by leaving a comment down below.
Nutritional value (per vegan burger, without toppings)
Net carbs 2.4 g, Protein 9.7 g, Fats 16.6 g, Calories 199 kcal
Nutritional value (per vegan burger, with toppings, no sauce)
Net carbs 4.6 g, Protein 11.1 g, Fats 25.5 g, Calories 300 kcal
Nutritional value (per vegan burger, with toppings and 2 tablespoons romesco sauce)
Net carbs 5.7 g, Protein 11.8 g, Fats 29.6 g, Calories 344 kcal