• Bari Stricoff, MSc, RDN

Sun-dried Tomato & Spinach Chickpea Burgers

One of the most common requests I get from clients or patients is more ideas for meal preps. I personally think meal prepping is key for those who work or live busy lives, and want to stay on track despite life’s craziness. I don’t necessarily believe in meal prepping specific meals for the week, as I think by the time Thursday rolls around – that packed lunch becomes mundane and unexciting the fourth time around…. I believe in meal prepping a few key ingredients, which enables you to mix and match, so every day is a bit different with more variety!

This Sun-dried Tomato and Spinach Chickpea Burger ticks the boxes for almost anyone! This plant based burger is packed with protein and fiber – essential for maintaining steady blood sugars throughout the day. I see a lot of clients who feel the only healthy protein options for them are salmon, chicken breasts, turkey burgers, etc. I do not promote vegetarianism, but I think most people could benefit from adding plant based protein sources into their weekly food consumption. And as a registered dietitian, I feel that it is my job to encourage people to step out of their “kitchen-comfort zone”.

I made this burger with flaxseed eggs, however, real eggs can be substituted. I find that flaxseed adds some omega 3’s and fiber that eggs may lack (unless you have omega-3 enriched eggs), plus a lot of people already consume eggs in their day-to-day routine. My friend Carly Malia, a personal trainer and strength and conditioning coach, recommends this recipe to her clients! Carly’s clients, who need more protein than the average Joe, they may choose to add either non-flavored protein powder or collagen peptides.

This recipe makes about 4 burgers, which can be frozen and defrosted at your leisure, or even made falafel-sized!!


  • Chickpeas, 1 15 oz. can rinsed and drained

  • Sun-dried Tomatoes, 1 cup chopped

  • Spinach, 2 cups tightly packed

  • Rolled Oats, 1/2 cup

  • Garlic, 2 cloves

  • Eggs, 2 (flaxseed eggs can be substituted)

  • Fresh Basil, 1 cup packed

  • Nutritional Yeast (optional), 1 TBS

  • Dijon Mustard, 2 tsp

  • Dried Basil, 1 TBS

  • Onion Powder, 1 TBS

  • Salt and Pepper to preference


  • Preheat oven to 375F or 200C

  • Rinse and drain chickpeas

  • Add all ingredients into a food processor

  • If the mixture seems dry, add a bit of water. If the mixture seems a bit wet, add more oats or desired flour (whole wheat, chickpea, almond, etc.)

  • Line a baking sheet with parchment paper

  • Split batter into 4 patties and arrange on the baking tray and spray the top with a bit olive oil

  • Spray the tops with a bit of olive oi

l and put into oven for 40 minutes, flipping and spraying halfway (or until the edges are nice and crispy)

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