Recipe description
June 14, 2026
Black Bean Oat Burgers
Wholesome Black Bean Oat Burgers support gentle digestion and fiber variety.
High Fiber
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, black
1
cup
Oatmeal
1
cup
Onion, green
0.5
piece
garlic
2
clove
Seed, cumin
1
teaspoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Oil, olive
2
tablespoon
Instructions
1
In a bowl, mash the black beans with a fork until mostly smooth.
2
Add oats, chopped onion, minced garlic, cumin, salt, and pepper to the bowl and mix well.
3
Form the mixture into patties.
4
Heat oil in a skillet over medium heat and cook the patties for about 5 minutes on each side or until golden brown.
5
Serve warm with your choice of toppings and sides.
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
8 g
Sugar
16 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
Are these burgers vegan?
They can be vegan if you use a plant-based binder and skip eggs or dairy.
Are they gluten-free?
Oats can contain gluten; to make gluten-free, use certified gluten-free oats and ensure all ingredients are gluten-free.
How do I bind the patties so they don’t fall apart?
Use a binder like ground oats and a little flax egg or mashed beans; chill the mixture and don’t overmix.
How should I cook them and what’s the best method?
Pan-fry in a little oil until crisp on both sides, or bake at 190°C (375°F) for 20–25 minutes, flipping halfway.
How long do they keep in the fridge or freezer?
Fridge: 3–4 days in an airtight container. Freeze: uncooked or cooked for up to 1–2 months.
How can I customize the flavor or add extra protein?
Add spices, onions, garlic, and herbs; for more protein, mix in extra beans or seeds like flax, chia, or hemp.
What should I serve them with for a balanced meal?
Serve with vegetables or fermented foods; add a whole-grain bun or lettuce wrap for a fuller meal.
Are there any common allergens to watch out for?
Main ingredients are beans and oats; check for dairy, eggs, sesame, nuts, or soy in toppings or mix-ins.
Can I prepare them in advance or freeze the uncooked or cooked patties?
Yes. Refrigerate the mixture up to 1 day; freeze formed patties (raw or cooked) for later use.
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