This vegan keto portobello mushroom burger recipe is a chunky and tasty vegan burger that will be enjoyed by all. A great protein vegetable burger that is gluten free and paleo too.
Spinach, nutritional yeast and hemp hearts add extra flavour to this mushroom burger and lupin flour is used to bind all the mixture together. They also help make a great high protein vegetable burger with 19g protein per pattie.
What makes this keto vegan mushroom burger great?
- It's low in carbs
- Is high in protein
- Is easy to make
- Can be made ahead and frozen (make sure you defrost thoroughly)
- Full of flavour
Portobello mushrooms are often used in low carb recipes as a replacement for burger buns, but in this recipe they are the main star. The mushroom gives the burger a "meaty" texture.
Portobello Mushroom Carbs
Mushrooms are a great low carb ingredient for vegetarians and vegans. At only 4g net carbs per 100g serving they are also a good source of protein. They are also a good source of selenium and copper.
How to make a mushroom vegan burger
Although I have kept this low carb burger recipe vegan, you could replace some of the ingredients for a vegetarian burger.
Mushrooms, onion, garlic and celery are cooked first before processing into a burger form. I've kept the flavourings simple with nutritional yeast but feel free to add your own spices or herbs.
The burger is pan fried but this mushroom burger could be baked or air fried. The hemp hearts in the burger give a delightful golden crust when fried.
Veggie Burger Ingredients
To make this low carb vegan burger I have used:
- Portobello mushrooms - These have a distinctive taste but other mushrooms could be used.
- Spinach - Defrosted spinach or cooked spinach
- Red onion - This could be omitted or white onions used.
- Nutritional Yeast - Adds a slight nutty flavour and is full of nutritional benefits.
- Hemp Hearts - To help increase the protein content and adds a great colour to the burger when fried.
- Lupin Flour - A great low carb, high protein flour for low carb vegan and vegetarian recipes. This can be replaced with almond or coconut flour. Oat fiber could also be used.
What to serve with this
These mushroom veggie burgers could be served by themselves with a side salad but try them in a low carb burger bun. A serving of coleslaw, or fennel slaw and a side of jicama fries makes a hearty dish. A dollop of low carb BBQ is a great addition too!
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Low Carb Portobello Mushroom Vegan Burger
- 2 portobello mushrooms
- ½ cup spinach defrosted
- 1 medium red onion chopped
- 3 cloves garlic minced
- 2 sticks celery chopped
- 2 tablespoons nutritional yeast
- ½ cup hemp hearts
- ½ cup lupin flour
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 tablespoons olive oil
- Peel and chop the mushrooms.
- In a medium frying pan or skillet, heat half the olive oil ona medium heat. Add the garlic and cookfor 2 minutes.
- Add the onion and celery and cook for 4-5 minutes until soft.
- Add the chopped mushrooms and cook for a further 5 minutes until the mushroom is cooked. You may need to add additional oil to cook them.
- Remove the cooked mixture from the heat and place in a food processor. Pulse until smooth.
- Spoon the mixture into a medium bowl. Stir in the nutritional yeast, hemp hearts, seasoning and lupin flour.
- Mix well until you have an almost dough like mixture. Add more lupin flour if the mixture is too moist.
- With damp hands, form into patties (I made 4 chunky patties).
- Heat the remaining olive oil in a large frying pan on a medium heat and cook the mushroom burgers for about 3 minutes each side until golden.
- Serve with salad, low carb buns and coleslaw
YOUR OWN NOTES
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