Looking for a healthier way to satisfy those burger cravings without feeling like you’ve just eaten a brick? Enter the Chia Beet Burger, vibrant, packed with flavour, and loaded with nutrients that make this more than just a “meat-free” option.
Beetroot is having a well-deserved moment. Known for its sweet, earthy flavour and impressive nutritional profile, it brings both colour and substance to this recipe. Add to that the powerhouse ingredient we covered in last week’s Tasty Tuesdays, chia seeds, and you’ve got a burger that doesn’t just look good on a plate, it does good for your body too.
The milled chia seeds in this recipe not only act as a natural binding agent but also provide a serious nutritional boost, rich in Omega-3, high in fibre, and packing in some extra plant-based protein to help support your recovery after those tough training session.
Nutritional Benefits (Per 2 Burger Serving)
- ✅ High in Omega-3 (Thanks to the chia and walnuts)
- ✅ Source of Fibre (Keeps digestion in check)
- ✅ 13g Protein per Serving (Perfect for muscle repair)
- ✅ 320 kcal per Serving
- ✅ 1 of Your 5 a Day
- ✅ No Added Sugar
Recipe: Chia Beet Burgers (Makes 12 Patties)
Ingredients
- 250g Grated Beetroot
- 250g Grated Carrot
- 150g Chopped Onion
- 10g Rapeseed Oil (or olive oil)
- 20g Milled Chia Seeds
- 100g Walnuts
- 80g Mature Cheddar Cheese, grated
- 120g Feta Cheese, crumbled
- 4 Spring Onions, finely chopped
- 30g Oats
- 4g Ground Cumin
- 2g Salt
Suggested Toppings:
- Hummus or Tzatziki (adds creaminess and extra flavour)
Method
1. Toast the Walnuts
- Preheat your oven to 150°C.
- Spread the walnuts on a baking tray and toast for 10 minutes until fragrant.
- Once cooled, roughly chop and set aside.
2. Cook the Veggies
- Heat the oil in a large frying pan over medium heat.
- Add the chopped onions and sauté until soft and translucent.
- Stir in the grated beetroot and carrot, and cook for another 10 minutes, allowing the veggies to soften and release their natural sweetness.
- Remove from heat and allow the mixture to cool slightly.
3. Prep the Dry Ingredients
- While the veggies cool, pulse the oats in a food processor until they resemble a coarse flour.
4. Mix Everything Together
- In a large bowl, combine the cooled veggie mixture with the oats, grated cheddar, crumbled feta, spring onions, milled chia seeds, chopped walnuts, cumin, and salt.
- Stir everything well to combine, then taste and adjust seasoning if needed.
5. Shape & Chill
- Form the mixture into 12 burgers.
- Place them on a lined tray or plate, cover, and chill for at least 30 minutes to help them firm up.
6. Bake to Perfection
- Preheat the oven to 180°C.
- Arrange the patties on a lined baking tray and bake for 25 minutes, flipping halfway through for an even bake.
7. Serve & Enjoy
Serve warm with a leafy green side salad, some sweet potato fries, and a generous dollop of hummus or tzatziki on the side.
Serving Suggestions & Variations
💡 For Extra Protein: Serve in a wholegrain bun with a fried or poached egg on top.
💡 Make It Vegan: Swap out the cheddar and feta for plant-based cheese alternatives or add an extra handful of chopped nuts and nutritional yeast for a cheesy flavour.
💡 Add Some Heat: Stir a finely chopped chilli or a dash of smoked paprika into the mixture if you like things spicy.
💡 Batch Cooking Tip: These patties freeze beautifully! Layer them with baking paper and freeze for up to 3 months. Reheat directly from frozen in the oven.
Final Thoughts
These Chia Beet Burgers aren’t just a healthier alternative to traditional burgers, they’re a nutrient powerhouse, perfect for runners looking to fuel their bodies with wholesome, balanced meals. Packed with plant-based protein, healthy fats, and slow-release carbs, this is one burger you’ll feel good about eating any day of the week.
Stay tuned for next week’s Tasty Tuesdays, where we’ll be closing out the series with a final recipe to keep your training and nutrition on track!