Low Sodium Veggie Burgers Recipe
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Jump to RecipeThese low sodium veggie burgers have fantastic flavor from vegetables, spices, and beans with no added salt! A great recipe to cook on a skillet or throw on a grill.
If you’re looking for a great low sodium vegetarian dinner option, these burgers are a fantastic meatless alternative. I love serving these veggie burgers with my low sodium oven baked fries, creamy salt-free coleslaw, and some easy cowboy baked beans for a whole dinner!
We love enjoying some great meatless meals, especially ones as tasty as these easy veggie burgers. Once you make homemade veggie burgers, you’ll never go back to buying store-bought patties which can contain large amounts of sodium or preservatives.
These burgers are made by adding chickpeas to a food processor, mixing them with a great spice and veggie blend, and forming them in patties. You can fry them up in a skillet, bake them in the oven, or throw them on the grill! I served up a few of our low sodium dill pickles too, which are excellent on this burger.
We gave these a 10/10 for flavor, they turned out so good! My inspiration for these burgers was to copy flavors in falafel, one of my all time favorite foods. These are going into our permanent summer grilling rotation.
These Low Sodium Veggie Burgers Are
- Flavorful
- Herby
- Easy to Make
- Satisfying
- High in Protein
- Vegetarian
- Made Without Salt!
Low Sodium Grilling Ideas
These low salt veggie burgers are great to toss on the grill for some summer BBQ entertaining. They are a great low sodium grilling option for anyone watching their sodium intake – and tasty enough for everyone to enjoy (even if they don’t follow a low sodium lifestyle).
You can make the veggie burger patties ahead of time (up to 24 hours), refrigerate them, and throw them on the grill right before eating. Browse all our low sodium grilling recipes – and don’t forget to the side dishes – to find your next favorite!
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- No Salt Added Chickpeas: one of my favorite pantry staple ingredients! You can use salt free canned chickpeas, or you can make your own no sodium dried chickpeas from scratch in the Instant Pot/Pressure Cooker.
- Greek Yogurt
- Eggs – Eggs naturally contain about 60-70mg of sodium per large egg.
- Garlic
- Olive Oil
- Cumin
- Coriander – I like the flavor of the coriander in these burgers, but if you don’t have any on hand, you can add dried oregano instead!
- Cayenne Pepper – for a little heat and spice.
- Low sodium panko breadcrumbs – I found these recently at my Whole Foods and I am obsessed! It can be so hard to find low sodium breadcrumbs that aren’t seasoned, and for 40mg of sodium per half cup, these breadcrumbs are a great low so option!
- Green Onions
- Parsley
How To Make This Recipe
- Add the drained chickpeas to a food processor. Pulse on low speed and work your way up to high speed until the chickpeas are in small crumbles. If you don’t have a food processor, you can mash the chickpeas with a fork or potato masher, it’ll just take longer.
- To a large mixing bowl, add the Greek yogurt and eggs, and mix well with a fork to combine. Add in the mashed chickpeas, garlic, olive oil, cumin, coriander, cayenne pepper, low sodium breadcrumbs, green onions, and parsley. Mix well to combine.
- Line a sheet pan with parchment paper, and take about 3/4 cup of the mixture and form them into patties. Place each patty to the parchment paper. They’ll be a little soft and sticky, but that’s OK. You should be able to make 8 burger-sized patties.
- Wrap and refrigerate for 1 hour (up to 24 hours if making ahead) so the patties can firm.
- To cook, If using a skillet or pan, add vegetable oil and cook the patties on medium heat for 6 to 8 minutes on each side until browned. If grilling, grill 6 to 8 minutes on each side – and only flip the patties once, as they can fall apart quicker than ground beef. To bake, cook for 25 minutes in a 400 degree oven until lightly browned.
- Serve with your favorite low sodium buns, a lettuce wrap, and your favorite burger toppings – enjoy!
Low Sodium Vegetarian Recipes
Salt Free veggie burgers are fantastic vegetarian recipe that everyone will love. It’s loaded with fresh vegetables, herbs, spices, and good olive oil. It’s a great way to get some extra vegetables onto the table too!
Browse all our low sodium vegetarian recipes here for more fresh & delicious dinner ideas. These meatless meals are great to enjoy from breakfast, lunch, dinner, or sides.
Serve These Low Salt Veggie Burgers With:
- Low Sodium Pasta Salad Recipe (No Salt Added)
- Low Sodium Pickled Onions Recipe
- Salt Free Guacamole Dip Recipe
- Low Sodium Potato Salad Recipe (No Salt Added)
- Low Sodium Twice Baked Potatoes Recipe
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
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Low Sodium Veggie Burgers
Equipment
- food processor
- Mixing Bowl
- Baking Sheet
Ingredients
- 2 15-ounce cans no-salt-added chickpeas drained and rinsed
- ½ cup plain Greek yogurt
- 2 eggs
- 3 cloves garlic minced
- ¼ cup olive oil divided
- 1 teaspoon cumin
- ½ teaspoon coriander
- ¼ teaspoon cayenne pepper
- 1 cup low sodium panko breadcrumbs see notes below for some low sodium options
- 4 green onions chopped
- ⅓ cup fresh parsley chopped
Instructions
- Add the drained chickpeas to a food processor. Pulse on low speed and work your way up to high speed until the chickpeas are in small crumbles. If you don’t have a food processor, you can mash the chickpeas with a fork or potato masher, it’ll just take longer.
- To a large mixing bowl, add the Greek yogurt and eggs, and mix well with a fork to combine. Add in the mashed chickpeas, garlic, olive oil, cumin, coriander, cayenne pepper, low sodium breadcrumbs, green onions, and parsley. Mix well to combine.
- Line a sheet pan with parchment paper, and take about 3/4 cup of the mixture and form them into patties. Place each patty to the parchment paper. They’ll be a little soft and sticky, but that’s OK. You should be able to make 8 burger-sized patties.
- Wrap and refrigerate for 1 hour (up to 24 hours if making ahead) so the patties can firm.
- To cook, If using a skillet or pan, add vegetable oil and cook the patties on medium heat for 6 to 8 minutes on each side until browned. If grilling, grill 6 to 8 minutes on each side – and only flip the patties once, as they can fall apart quicker than ground beef. To bake, cook for 25 minutes in a 400 degree oven until lightly browned.
- Serve with your favorite low sodium buns, a lettuce wrap, and your favorite burger toppings – enjoy!
Notes
A Note on Low Sodium Breadcrumbs
I used these Low sodium panko breadcrumbs that I found recently at my Whole Foods. They may have them at other stores, so check the breadcrumb aisle. It can be hard to find low sodium breadcrumbs that aren’t seasoned, and for 40mg of sodium per half cup, these breadcrumbs are a great low so option! You can also look for salt-free varieties of breadcrumbs, too. Also beware of “seasoned” breadcrumbs, which generally means they have salt added to them. If all else fails, you can make your own breadcrumbs with low sodium bread (Ezekiel has a 0mg sodium bread you cay be able to find in the freezer section of your grocery store). Pulse stale bread in a food processor a few times until you get a nice crumb. I do this, and then freeze any breadcrumbs in a plastic bag for future use.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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A tasty change from meat
Do you think this recipe would work if I substitute a mixture of black and white beans for the chickpeas, and oatmeal for the panko? I’m trying to include more heart healthy ingredients in my meals.
Trying to eat less meat. This recipe is one I really enjoy