Healthy Oatmeal Vegetarian Patties
Description:
These golden oatmeal patties are soft inside, crispy outside, and bursting with savory flavor. They’re made with simple ingredients, perfect for breakfast, lunch, or as a healthy snack. Totally vegetarian, easy to make, and ideal for meal prep.
Ingredients:
- 1 cup rolled oats (80g)
- 2 eggs
- 1 cup milk (200 ml) – any kind (dairy, oat, almond, soy)
- 1 handful fresh parsley, finely chopped
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika powder
- Butter or olive oil, for pan-frying
Instructions:
- Soak oats
In a large bowl, combine rolled oats and milk. Let sit for 10–15 minutes so the oats soften and absorb the liquid. - Mix ingredients
Add eggs, parsley, salt, black pepper, and paprika to the soaked oats. Mix well until fully combined and the mixture holds together. - Form patties
Scoop spoonfuls of the mixture and flatten into small patties (about the size of your palm). - Cook
Heat butter or olive oil in a non-stick skillet over medium heat. Cook patties for 2–3 minutes on each side until golden brown and firm. - Serve
Serve warm with yogurt, hummus, avocado, or a side salad.
Tips & Notes:
- Add-ins: Grated carrot, zucchini, or chopped spinach can be mixed in for added nutrients.
- Spice it up: Add garlic powder, chili flakes, or cumin for more flavor.
- Make it vegan: Use plant-based milk and egg replacers like flax eggs.
- Batch cook: Double the recipe and freeze extras – reheat in the skillet or air fryer.
Servings & Nutrition (Per Patty, ~10 Patties Total):
- Calories: 70–90 kcal
- Protein: 3–5g
- Carbs: 6–8g
- Fat: 3–5g
- Fiber: 1.5–2g
- Sugar: <1g
- Low GI, gluten-free (if using GF oats), vegetarian
Health Benefits:
- Oats: High in fiber (beta-glucan), helps lower cholesterol and keeps you full longer.
- Eggs: Great source of protein and essential nutrients.
- Parsley: Rich in antioxidants and vitamin K.
- Low-calorie & filling – ideal for healthy weight management.
Q&A Section
Q: Can I bake these instead of frying?
A: Yes! Bake at 375°F (190°C) for 20–25 minutes, flipping halfway.
Q: Are these good for meal prep?
A: Absolutely. Store in an airtight container in the fridge for up to 4 days or freeze for 2 months.
Q: Can I use quick oats?
A: Yes, but the texture will be slightly softer.
Q: What’s a good dip for these?
A: Greek yogurt, tzatziki, avocado mash, or tahini sauce pair beautifully.
Would you like a spicy version or a cheesy twist next? I can customize it for your taste or dietary needs!