High Protein Tofu Burgers

Published on in Air Fryer Recipes, Kids Friendly Meals, Main Dishes, Sides
High Protein Tofu Burgers
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High Protein Tofu Burgers

Recipe by mrsslimonplantsCourse: Main, Lunch, Sides
Servings

10-12

servings
Prep time

10

minutes
Cooking time

16

minutes
Total time

26

minutes

Nutrition per 100g Pattie:
Calories: 151, Protein: 14g, Fat: 7.9g, Carbs: 7.3g
These patties are an awesome way to meal prep ahead of time and use throughout the week.

Ingredients

  • 800g Extra firm tofu (drained and pressed) (*Please see notes below)

  • 35g (about 1/4 cup) oat flour

  • 25g (about 2 tbsp) corn starch or arrowroot powder

  • 1 small red onion (finely diced)

  • 1 small red bell pepper (finely diced)

  • 1/3 cup finely chopped fresh parsley

  • About 6 light sprays of avocado oil (for air frying) (or skip if oil free)

  • Sauce Ingridents:

  • 2.5 tbsp Tamari or soy sauce

  • 1 tbsp Miso paste

  • 1 tbsp maple syrup

  • 2 tsp garlic powder

  • 2 tsp onion powder

  • 2 tsp vegan Worcestershire sauce

  • 1-2 tsp sriracha (+/-) per taste

Directions

  • Chop red onion, bell pepper, parsley and keep aside.
  • In a small bowl add in all sauce ingredients, Mix everything with a whisk till well combined and keep aside.
  • In a large bowl, finely crumble tofu by hand. Toss in Oat flour, corn starch, chopped bell pepper, red onion, parsley and sauce. With a spatula or clean hand incorporate everything well. Place a good amount of mixture into your hands and form them into a nice size Pattie and gently press. Keep aside on a clean tray. Repeat the process till all the patties are formed. This recipe should make 10-12 patties depending on the size. Once patties are formed gently transfer them to an air fryer basket, lightly spray with Avo oil and air fry at 400F for 8 minutes. After 8 minutes Flip and cook for another 8 minutes. Feel free to air fir more per your preference.
  • If you don’t have an air fryer, feel free to bake at 400F in the oven. Once patties are cooked. let them fully cool. Serve on top of a burger bun with your favorite toppings or on top of buddha bowls and enjoy. Check my linked YouTube video to see how I made and served them.
  • Refrigerate remaining patties in an air tight container for up to a week.

Recipe Video

Notes

  • These patties will be soft on the inside when freshly served. However they firm bit more once refrigerated overnight.
  • In my video – I used 1 brick of extra firm tofu ((350g) and 1 brick of Herb Firm Tofu (454g). If you can find herb tofu in Extra firm texture, that would be ideal as patties will hold up better. If not then 2 extra firm tofu patties will be fine. Or do what I did to enhance the flavour. 🙂
  • You may wish to make patties thinner for more crispier texture, but keep in mind patties will be fragile and tend to fall apart when thin. You’ll have to use gentle hand while transferring to air fryer basket and flipping.

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