Italian Quinoa Protein Patties
These protein-packed patties combine fluffy quinoa, white beans, and Italian herbs with Parmesan and a touch of garlic. Pan-seared until golden, they’re crispy on the outside and tender inside. Great as a healthy vegetarian protein option!
⏱️ Time
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Ingredients
1 cup cooked quinoa (about ⅓ cup dry)
1 cup cooked cannellini beans (or chickpeas), mashed
½ cup breadcrumbs (whole wheat or panko)
¼ cup grated Parmesan (or pecorino)
1 egg (or flax egg for vegan)
2 garlic cloves, minced
2 tbsp fresh parsley, chopped
1 tsp dried oregano
½ tsp dried basil
¼ tsp chili flakes (optional)
Salt & pepper, to taste
2 tbsp olive oil (for pan-frying)
Instructions
Step 1: Mix the Base
1. In a large bowl, combine cooked quinoa and mashed beans.
2. Stir in breadcrumbs, Parmesan, egg, garlic, parsley, oregano, basil, chili flakes, salt, and pepper.
3. Mix well until the mixture holds together (add extra breadcrumbs if too wet).
Step 2: Shape Patties
1. Divide mixture into 8 equal portions.
2. Form into patties about ½ inch thick.
Step 3: Cook
1. Heat olive oil in a skillet over medium heat.
2. Cook patties 3–4 minutes per side until golden brown and crispy.
3. Drain on paper towels if needed.
Serving Ideas
Serve with a side of marinara sauce or garlic yogurt dip.
Use in a whole grain bun as a veggie burger with tomatoes and arugula.
Pair with a fresh Caprese salad for a complete Mediterranean plate.
❓ Frequently asked questions FAQ
Q: Can I bake these instead of frying?
Yes! Bake at 200°C (400°F) for 18–20 minutes, flipping halfway. Brush lightly with olive oil before baking.
Q: Can I freeze them?
Yes, freeze cooked patties for up to 2 months. Reheat in the oven or skillet.
Q: Can I add more protein?
Yes — mix in hemp seeds, nutritional yeast, or use cottage cheese instead of some beans.
Nutrition information
Calories: ~120
Protein: 6g
Carbs: 15g
Fat: 4g
Fiber: 3g
Sodium: ~180mg