Sheet Pan Mediterranean Chickpea Quinoa Burgers
Savory baked plant patties packed with chickpeas, cooked quinoa, and fresh spinach. Prepped on a single sheet pan for easy weeknight dinners or meal prep.
Prep
15 min
Cook
35 min
Total
50 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
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Store leftover patties in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 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 8 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 baking sheet with parchment paper.
Tap card to mark done - 02
Add the rinsed chickpeas to a large…
Add the rinsed chickpeas to a large bowl and mash with a fork or potato masher until broken down but still textured.
Look for: broken down but still textured
Tap card to mark done - 03
Add the cooked quinoa
Add the cooked quinoa, finely chopped fresh spinach, minced garlic clove, dried oregano, ground cumin, and oat flour to the bowl.
Tap card to mark done - 04
Stir all mixture ingredients together until fully…
Stir all mixture ingredients together until fully combined and cohesive enough to form patties.
Look for: fully combined and cohesive enough to form patties
Tap card to mark done - 05
Divide the mixture into 4 equal portions…
Divide the mixture into 4 equal portions and shape each into a firm 1-inch (2.5cm) thick patty.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Arrange the patties on the prepared baking…
Arrange the patties on the prepared baking sheet and brush evenly with extra virgin olive oil.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake in the center of the oven…
Bake in the center of the oven for 20 minutes, then carefully flip each patty and bake for an additional 10 to 15 minutes until golden brown and firm to the touch.
Look for: golden brown and firm to the touch
Tap card to mark done - 08
Remove from the oven and let rest…
Remove from the oven and let rest on the sheet pan for 5 minutes to firm up before serving.
Allow: 5 minutes
Tap card to mark done
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