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Mushroom, Pumpkin & Rosemary Mini-Burgers {vegan, grainfree}

Healthy, baked mini burgers made from pumpkin, mushrooms and almond flour! They are vegan, grain-free and have only 75 calories apiece

These mini-burgers may not be energy bars, per se, but who said that power bars have to follow any particular rules, anyway? Packed with seasonal white beans, mushrooms, and pumpkin, these mini burgers have everything you want and need in an energy bar, and more:

*Portability

*Nutrient-density

*Affordability

*Deliciousness

*Protein

*Fiber

*Low-sugar

*and much more…

They also happen to be gluten-free, grain-free and vegan. If that were not enough, cooking these is completed, with ease, with an oven and a muffin tin.

Feel free to stuff these inside slider buns, pitas, or wraps, as you would falafel or burgers. I am choosing to savor them in their uncluttered simplicity, and relishing every power-packed bite. Cheers, everyone!

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Mushroom, Pumpkin & Rosemary Mini Burgers {vegan, grainfree}


  • Author: Camilla
  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Total Time: 55 mins
  • Yield: 12 mini burgers 1x

Description

Healthy, baked mini burgers made from pumpkin, mushrooms and almond flour! They are vegan, grain-free and have only 75calories apiece


Ingredients

Scale
  • 1 tablespoon olive oil (or oil of choice)
  • 1 small onion, chopped
  • 8 ounces mushrooms, chopped
  • fine sea salt and freshly cracked black pepper to taste
  • 1 15-ounce can white beans or pinto beans, drained and rinsed
  • 1/2 cup almond flour (see note)
  • 1/4 cup canned pumpkin puree
  • 2 teaspoons minced fresh rosemary (see note for options)

Instructions

  1. Preheat oven to 375F. Grease or spray all 12 cups of a standard muffin tin.
  2. In a large skillet, heat the oil over medium high heat. Add the onion; cook and stir for 5 minutes, Add the mushrooms; cook and stir for 4 to 6 minutes longer until mushrooms are very soft. Season with salt and pepper to taste.
  3. In a large bowl, mash the beans with a fork. Mix in the pumpkin, almond flour, pumpkin and rosemary until blended, then stir in the mushroom-onion mixture. Season to taste with salt and pepper.
  4. Portion burger mixture evenly (about 1/3-1/2 cup each), shaping into a loose patty; press into prepared cups.
  5. Bake in the preheated oven for 25 to 30 minutes until deep golden brown and set at the centers. Let cool in tins on wire rack for at least 5 minutes before removing. Serve warm or room temperature.

Notes

Storage: Store in an airtight container in the refrigerator for 5 days or freeze for up to 3 months. These will keep well at room temperature for several hours (e.g., packed in a lunch bag).

Rosemary Options: You can use 1 teaspoon dried rosemary or rubbed sage or 3/4 teaspoon dried thyme leaves in place of the fresh rosemary.

Almond Flour Options: You can grind 1/2 cup of your favorite nuts or seeds, ground in a food processor or coffee grinder, in place of the almond flour.

  • Category: Lunch, Dinner, Snack

Nutrition

  • Serving Size: 1 mini burger
  • Calories: 75
  • Sugar: 1.3 g
  • Sodium: 92 mg
  • Fat: 3.7 g
  • Saturated Fat: 0 g
  • Carbohydrates: 8 g
  • Fiber: 2.4 g
  • Protein: 3.7 g
  • Cholesterol: 0 mg

 

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