For a HIGH-PROTEIN, DELICIOUS & HEALTHY meat alternative try these easy and tasty tempeh mushroom burgers! Made with foods high in the longevity compound, ergothioneine, these flavorful vegan burgers promote longevity! Plus, they're gluten-free and oil-free.
I'm on a mission to make the most healthful foods taste scrumptious so you can incorporate them into your weekly meal plan and get their health benefits regularly. And so, I created what might be life-extending plant-based burgers! This recipe is very versatile and freezer-friendly. Plus, the ingredients are easily adaptable so you can use what you already have at home.
Tempeh and mushrooms are high in the longevity vitamin, ergothioneine, and these burgers make it easy to incorporate them into your diet. Plus, they're protein-packed, freezer-friendly, and easy to make. No saucepan is required!
This Tempeh Mushroom Burger recipe was inspired by my Plant-Based Tempeh Sandwich and high-protein Tempeh Mushroom Bowl. For the best methods for cooking tempeh, visit my How to Cook Tempeh blog post.
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👩🏼🌾 Ingredients
- Tempeh
- Mushrooms
- Flaxseed meal
- Spinach
- Oat flour
- Garlic and onion powder
- Spices
- Maple syrup
- Whole grain or Dijon mustard
- Tamari, soy sauce, or coconut aminos
- Red wine vinegar
- Sriracha
- Tomato paste
See the recipe card for quantities.
🍄🟫 Substitutions
- Mushrooms - oyster, cremini, white button, dried porcini, and shiitake will all work in this recipe
- Spinach - use baby spinach or kale
- Beans - black, kidney, pinto, or white beans are good choices
- Flour - use oat, all-purpose, whole-wheat pasty, or gluten-free all-purpose flour
- Mustard - use whole grain mustard or Dijon
- Dried herbs - marjoram, oregano, thyme, basil, or herbs you have on hand are all suitable
- Spices - use smoked paprika, chili powder, chipotle powder, paprika, or preferred seasonings
- Vinegar - use red wine vinegar, apple cider vinegar, or preferred vinegar
For more healthy burger recipes, visit my Vegan Burger Recipes page.
📖 How to Make Tempeh Mushroom Burgers
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Optional to remove the bitterness: Simmer the tempeh in water to cover by about 2 inches high, over low heat for 5 minutes. Drain and set aside to cool.
Step 2. Remove or trim the stems if using button mushrooms. Clean the mushrooms using a damp towel or paper towels.
Step 3. Break the mushrooms into bite-size pieces and transfer them to the canister of a food processor with the spinach.
Step 4. Pulse until minced and fully incorporated. Use a spatula to push the mix as needed to the mushrooms chop evenly. Transfer the mushroom and spinach mixture to a large bowl.
Step 3. Break the tempeh into about 2-inch chunks and transfer to the food processor. Pulse until crumbled. Transfer the crumbles to the bowl with the mushrooms.
Step 4. Place the beans in the food processor and pulse to roughly chop them. Transfer them to the bowl with the mushrooms and tempeh.
Step 3. Add the flaxseed meal, tomato paste, tamari, vinegar, mustard, sriracha, maple syrup, flour, marjoram, smoked paprika, garlic powder, onion powder, and chili powder to the bowl. Use your hands to incorporate the ingredients.
Step 4. Shape the batter into palm-sized patties and place them onto a parchment-lined baking sheet. Bake them for 15 minutes before flipping over. Bake for about 5 minutes more or until lightly crispy on the outside.
I enjoy serving these with my Vegan Tahini Yogurt Sauce on this site.
✔️ Expert Tips
- Do not wash the food processor in between. The mushrooms, tempeh, and black beans can be pulsed in the same unwashed processor. Clean it at the end.
- Make ahead: Place the burger batter in the fridge in an airtight container. You can even leave the batter overnight!
- Storage: Refrigerate in an airtight container for up to 7 days. Or freeze in a freezer-safe container for up to 3 months.
- Reheat in the oven at 360ºF, or in the microwave until warmed through.
🙋🏽♀️ Recipe FAQs
Mushrooms are high in the amino acid, ergothioneine, which is found in high concentrations in mushrooms and fermented foods. Shiitake, oyster, and porcini mushrooms are the best mushroom sources. Cremini or white button mushrooms are a good budget-friendly source. Mushroom consumption is associated with reduced breast cancer risk, lower risk of premature death, and improved immune function.
Tempeh is a healthy whole soy food. Even more so than tofu! It is fermented with fungi, making it high in the longevity amino acid, Ergothioneine. The compound most associated with the lowest risk of disease and death is ergothioneine. It is a cell protector. Low blood levels of ergothioneine are correlated with increased fragility, cardiovascular disease, dementia, and Parkinson's disease. It has been coined the 'longevity vitamin' and is only made by fungi. Tempeh is packed with this amino acid.
No. Ground flaxseed added to baked goods has been shown to keep lignan stability up to at least 350°F (177°C). Cooking destroys the naturally occurring cyanide-forming compounds, so it may be preferred to raw flax seeds. Consuming raw ground flaxseeds is safe, and beneficial, for up to 1 tablespoon daily.
🍽️ Related Recipes
🥙 Pairing
👩🏽🍳 Made This Recipe?
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I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
Tempeh Mushroom Burgers
Ingredients
- 8 ounces tempeh
- 8 ounces mushrooms white button, cremini, oyster, or shiitake
- 2 cups baby spinach or kale
- 1 (15-ounce) can black beans drained and rinsed (or 1 ½ cups cooked beans)
- 3 tablespoons flaxseed meal
- 1 tablespoon tomato paste
- 1 tablespoon tamari or soy sauce, or coconut aminos
- 1 tablespoon red wine vinegar or white wine or apple cider vinegar
- 1 ½ teaspoons whole grain mustard or Dijon mustard
- 1 teaspoon sriracha optional
- ½ teaspoon maple syrup
- ⅓ cup oat flour or all-purpose, or whole-wheat pastry
- 1 teaspoon dried marjoram or dried herbs
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon chili powder
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Instructions
- Optional to remove the bitterness: Simmer the tempeh in water to cover by about 2 inches high, over low heat for 5 minutes. Drain and set aside to cool.
- Preheat the oven to 375ºF.
- For the mushrooms: Remove or trim the stems if using button mushrooms. Clean the mushrooms using a damp towel or paper towels. Break the mushrooms into bite-size pieces and transfer them to the canister of a food processor with the spinach. Pulse until minced and fully incorporated. Use a spatula to mix as needed so the mushrooms chop evenly. Transfer the mushroom and spinach mixture to a large bowl.
- For the tempeh: Break the tempeh into about 2-inch chunks and transfer to the food processor. Pulse until crumbled. Transfer the crumbles to the bowl with the mushrooms.
- For the beans: Place the beans in the food processor and pulse to roughly chop them. Transfer them to the bowl with the mushrooms and tempeh.
- Add the flaxseed meal, tomato paste, tamari, vinegar, mustard, sriracha, maple syrup, flour, marjoram, smoked paprika, garlic powder, onion powder, and chili powder to the bowl. Use your hands to incorporate the ingredients.
- Form the patties: Shape the batter into palm-sized burgers and place them onto a parchment-lined baking sheet. (Makes about 9 patties.)
- Bake them for 15 minutes before flipping over. Bake for about 5 minutes more, or until lightly crispy on the outside.
Notes
-
- Do not wash the food processor in between. The mushrooms, tempeh, and black beans can be pulsed in the same unwashed processor. Clean it at the end.
- Make ahead: Place the burger batter in the fridge in an airtight container. You can even leave the batter overnight!
- Storage: Refrigerate in an airtight container for up to 7 days. Or freeze in a freezer-safe container for up to 3 months.
- Reheat in the oven at 360ºF, or in the microwave until warmed through.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
# says
Finally got to make them and they will sure be my go-to when it comes to burgers with a healthy twist. I absolutely love how you managed to pack such amount of goodness in these - tempeh, oyster mushrooms, spinach AND beans? Pure health!:) The recipe is also super flexible and forgiving, I let myself make a couple of tweaks here and there and they turned out great.<3
The only thing that bothered me is lack of metric measurements in the ingredients section. I think it would tremendously help many people if there was a toggle switch to choose how one wants to see these.
Great recipe, though! Keep doing what you're doing, Nisha<3
Nisha Melvani, RDN says
Hi. Thank you for your kind and helpful comment! I will be added a metric link to all recipes soon!
Lindsey says
I love the flavor and healthiness of these burgers but mine were pretty mushy. I even pan fried them after baking. Do you think using breadcrumbs in place of oat flour would help them be less mushy?
Nisha Melvani, RDN says
You can try forming flatter patties and baking them for slightly longer. Or try adding a little arrowroot to the. mixture.
Beverly says
Delicious. I made these a couple of weeks ago and they have become my favorite veggie burgers.
Nisha Melvani, RDN says
So happy to hear! I love these burgers too! Thank you so much for commenting.
P says
These seem incredible! Will freezing them significantly decrease their healthy stuff levels?
Sending lots of love as all your recipes I've tried turned out great! 🙂
Nisha Melvani, RDN says
Hi. No not at all. Freezing does not do that! Great for freezing.
Diane says
Hey, how much burgers is one serving? Looks delicious xx
Nisha Melvani, RDN says
Hi. thank you. 2 to 3 burgers are one serving. One-fourth of the batter.
Rebecca Dowsett says
Nisha YUM! And I love them cold and sauce just tops it off! I agree, Tempeh is a hard sell so thank you for the recommendation to soak them in water and with all the mixed ingredients the burgers taste awesome!
Someone mentioned falling apart, I found after leaving the mix or the made burgers in the fridge for a while they stayed together nicely and I guess you could add a bit more flour/flax. Regardless, thank you!
Nisha Melvani, RDN says
Tempeh is a hard sell! Glad you enjoyed these! Thank you.
Doug Ramsay says
Wonderful! I make this for my non-vegan family members and they love it.
Nisha Melvani, RDN says
So happy to read this! Tempeh is typically a hard sell:)
Maxine says
The flavor was very good on this, however, they did not stay together and the inside was mushy. When I flipped them the bottom stuck, despite using parchment. I'd love to make them again since they tasted so good. Any advice on keeping them together?
Nisha Melvani, RDN says
Hi. You need to use a silicone mat, or good quality parchment, or I use these nontoxic baking sheets https://amzn.to/43ooUi0. I'm not sure why they were mushy as they always work very well for me and others. Are you washing the mushrooms instead of wiping and creating excess moisture? Use all the spices as they help bind them too. They should hold well.
Ruby says
Incredible recipe like all of yours 💝
Would you bake or cook them first before freezing? Just thinking what works best?
Nisha Melvani, RDN says
Thank you. I would bake and then freeze.
Debbie says
Can you pan fry these in a non stick skillet?
Thanks.
Nisha Melvani, RDN says
Yes, that works! You can also bake them after pan-frying briefly.
Kari Isherwood says
Hi! What is a portion for these burgers? I saw 6 on the tray. And 5 on the plate. Thanks! I can't wait to make them!
Nisha Melvani, RDN says
Hi. One serving is about 2 patties.
Colette says
These were so yummy! Great flavour and very easy to make. Will be making again and again.
Nisha Melvani, RDN says
Thank you. I am so glad you enjoyed them.
Amro says
This is really "meaty" and delicious...didn't have Tempeh so used drained Tofu instead which made it slightly soft on the inside and crisp outside - used Air Fryer - will try again when I get some Tempeh in. Great recipe thank you!
Nisha Melvani, RDN says
I'm so glad you enjoyed it. I found they worked so much better with tempeh. The tofu is a little soft.
Qweenie says
Very rarely do I consume tempeh due to its bitterness. However, your suggestion to boil it for a few minutes, to remove some of the bitterness, is a game changer. I made these burgers and they were delicious! I will make them again and again. Thank you for sharing your delicious, nutritious, WFPB recipes. 😊
Nisha Melvani, RDN says
I'm so glad you enjoyed the taste. Thank you for leaving a comment. Tempeh is great for us!
Judy says
Which sauce do you have with this delicious and nutritious mushrooms, please. I’d like to make them today. TY!!! 🙏🏻🙏🏻😍😍😍
Nisha Melvani, RDN says
Hi. It's my yogurt sauce. This one: https://cookingforpeanuts.com/tahini-yogurt-sauce/
Marissa Romero says
What sauce do you recommend using for this?
Nisha Melvani, RDN says
Hi. If you scroll down the post to the section, PAIRING, you will see the four sauces I enjoy them with. Hope this helps.
Gary says
I didn't use a food processor because I didn't have one, so I chopped the spinach, black beans, tempeh, and mushrooms up pretty small then made into patties and they came nice and crispy. They tasted great, too! I was curious as to what sauce you dipped them in to eat?
Nisha Melvani, RDN says
I'm so glad you enjoyed them. I paired them with my falafel sauce https://cookingforpeanuts.com/easy-falafel-sauce-recipes/ and a bit of whole grain mustard.
Burt says
You said 2 comments above this one that it was your yogurt sauce! A different recipe...
Nisha Melvani, RDN says
I'm so sorry! Honestly, they work with either! I also love them with my capsicum chutney!
Derek Hena says
Thank you for sharing this recipe! Can these be cooked in the air fryer?
Nisha Melvani, RDN says
They may stick at first as they have no oil so it may be hard to flip them. If you line the tray it should be fine.
Paru says
What food processor did you use? Could you share the name or link? Also, could you blend all the ingredients together in a big food processor or does it have to be few ingredients at a time? Thanks
Nisha Melvani, RDN says
It is best to make these in a larger food processor or in batches. I am linking a small one that I use all the time, but I also have a larger Breville. I would not put all the ingredients in at once. The burgers will have no texture that way. You do not need to wash the processor in between. https://amzn.to/3SlKHjO
Wendy says
These look so good! A nice switch up from the usual sweet potato or bean burgers. Gonna give these a try.
Nisha Melvani, RDN says
So glad. I hope you love them.
Kate says
I don’t see tamari listed in the recipe ingredients. How much did you use? Thank you!
Nisha Melvani, RDN says
Sorry! I just added it.
Donna says
Tamari is missing from the ingredient list.
Nisha Melvani, RDN says
Sorry. I just added it.