Sheet Pan Mediterranean Chickpea Quinoa Burgers
Baked on a single sheet pan, these savory plant-based patties combine chickpeas, tender quinoa, sun-dried tomatoes, and tangy feta cheese. Highly practical for easy meal prep without added sugar or meat.
Prep
15 min
Cook
24 min
Total
39 min
Makes
4 servings
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
24 min
Total
39 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Store leftover baked patties in an airtight container in the refrigerator for up to 4 days, or freeze for up to 2 months.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large rimmed sheet pan with parch…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large rimmed sheet pan with parchment paper.
Tap card to mark done - 02
Coarse-mash the chickpeas with a fork or…
In a medium bowl, coarse-mash the chickpeas with a fork or potato masher until broken down but not completely smooth.
Look for: broken down but not completely smooth
Tap card to mark done - 03
Add cooked quinoa
Add cooked quinoa, egg, rolled oats, feta cheese, sun-dried tomato, garlic clove, and dried oregano to the mashed chickpeas.
Tap card to mark done - 04
Stir the ingredients together until well combined
Stir the ingredients together until well combined; the mixture should hold together when squeezed gently.
Look for: well combined
Tap card to mark done - 05
Divide the mixture into 4 equal portions…
Divide the mixture into 4 equal portions and shape each portion into a firm, 3/4-inch (2cm) thick patty.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Place the patties onto the prepared sheet…
Place the patties onto the prepared sheet pan and lightly brush both sides with olive oil.
Tap card to mark done - 07
Bake in the center of the oven…
Bake in the center of the oven for 12 minutes.
Allow: 12 minutes
Tap card to mark done - 08
Carefully flip each patty with a spatula…
Carefully flip each patty with a spatula and bake for another 10 to 12 minutes until golden brown and firm to the touch.
Look for: golden brown and firm to the touch
Tap card to mark done - 09
Remove from the oven and let patties…
Remove from the oven and let patties rest on the sheet pan for 5 minutes before serving.
Allow: 5 minutes
Tap card to mark done
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