High Protein Veggie Patty

High-Protein Vegetarian Flax & TVP Patties

This recipe uses a unique blend of flax flour and textured vegetable protein (TVP) to create a sturdy, nutrient-dense patty without the need for added water or high-carb binders.

Ingredient Table

IngredientAmountFunction
Flax Flour (and/or Psylium flour)1 CupBinder and Omega-3 source
Textured Vegetable Protein (TVP)1 CupHigh-protein base (sifted)
Nutritional Yeast1/2 CupUmami flavor and B-vitamins
Egg Whites2 LargeStructural binder
Sea Salt1 TeaspoonSeasoning

Shopping List

  1. Whole Flax Seeds: Purchase in bulk or bagged; look for golden or brown varieties.
  2. Textured Vegetable Protein (TVP): Usually found in the bulk section or the natural foods aisle (Bob’s Red Mill is a common brand).
  3. Nutritional Yeast: Found in the spice or health food section (often called “Nooch”).
  4. Eggs: Use the whites only; you can also buy liquid egg whites in a carton.
  5. Salt: Standard table salt or sea salt.

Tools Needed

  1. Coffee Grinder: Used to mill the flax seeds into fresh flour (cheap $25 works well).
  2. Fine Mesh Screen: To remove fine pieces of TVP to improve taste and texture
  3. Mixing Bowl: Large enough to mix (not blend) dry and wet ingredients.
  4. Baking Sheet or electric Pancake Flat Grill: Balls and Logs cook better in an oven.
  5. Microwave Safe plate: To set centers of thick cooked shapes
  6. Parchment Paper or Silicone Mat: To prevent sticking.
  7. Spatulas: For mixing and flipping.

Preparation Procedure

Preparation Time: 15 minutes: 5 minutes to mix and mold, 10 minutes to cook in oven after preheat
(assumes flax seed was ground and in an air tight container (ziplok bag) before starting)

1. Mill the Flax

Grind whole flax seeds in a coffee grinder until they reach a fine flour consistency. This is crucial for releasing the oils that act as a binder. If using a small coffee grinder, fill about 3/4″ at a time so seeds don’t hide in the flour produced. It sometimes helps to hold grinder on an angle.

2. Sift the TVP

Sift your Textured Vegetable Protein to remove any fine dust, ensuring a consistent texture for the patties.

3. Combine Dry Ingredients

In your mixing bowl, whisk together the 1 cup flax flour, 1/2 cup nutritional yeast, 1 cup sifted TVP, and 1 tsp salt.

4. Add Proteins

Incorporate the 2 egg whites. Mix thoroughly with a spoon or your hands until a thick, moldable dough forms. Do not add water; the moisture from the egg whites and flax oil is sufficient.

5. Shape and Mold

Form the mixture into your desired shape:

  • Patties: 1/2″ to 3/4″ thick.
  • Logs: 1″ diameter hotdog-like shapes.
  • Balls: 1″ diameter spheres.
  • Slabs: 3/4″ thick for later crumbling.

6. Cook

Bake in a preheated oven at 300°F (150°C) for 10 minutes, or as your experience and preferences guide you. If cooking on a pancake grill, preparation time is shorter for patties. If making thicker shapes, you may microwave them for 30–60 seconds or as shapes need, after cooking to ensure the centers are fully set.

7. Storage

Allow to cool slightly before placing in a zip-lock bag. As the bag puffs up from steam, break open the zipper and get out most of the air before resealing.

Optionally, use a vacuum sealer. Great for camping to keep animals from smelling food. Waterproof. Individual servings.

They stay fresh in the refrigerator for up to two weeks, or can be frozen for several months.

For backpacking, these keep well. Always cook again when opening a package.
Veggie Patties do not rot like meats.

Estimated Servings and Protein

Based on one full recipe batch (~100g Total Protein).

  1. Standard Patties (4 per batch): ~25g Protein per patty.
  2. Hotdog Logs (6 per batch): ~16.5g Protein per log.
  3. Meatballs (12 per batch): ~8.3g Protein per ball.
  4. Crumbles (1 cup cooked): ~33g Protein per cup.

Nutritional Profile (Per Batch)

The following estimates are based on 1 cup flax meal, 1 cup TVP, 1/2 cup nutritional yeast, and 2 egg whites.

Net Carbs per batch: 90 (for Keto diets, adjust accordingly)

MetricTotal BatchPer Ounce (Cooked)
Calories~1,250 kcal~119 kcal
Protein~100g~9.5g
Total Fat~60g~5.7g
Net Carbs~18g~1.7g
Fiber~62g~5.9g

Micronutrients and Health Factors

  1. Omega-3 Fatty Acids: Exceptionally high due to the flax flour (ALA).
  2. B-Vitamins: Rich in B1, B2, B3, B6, and B12 from the nutritional yeast.
  3. Minerals: High in Iron, Magnesium, Zinc, and Potassium.
  4. Glycemic Impact: Extremely low, making this suitable for low-carb and diabetic-friendly diets.

Tasty Flavor Enhancements

To balance the earthy flavor of flax without adding excess moisture, use these dry or low-moisture options:

  1. Smoked Paprika & Cumin: Adds a “meaty” BBQ or taco-style profile.
  2. Dried Mushroom Powder: Provides intense umami without liquid.
  3. Roasted Garlic Paste: Use sparingly (1 tsp) to add depth.
  4. Sun-Dried Tomatoes: Use the dry-packed version (not in oil) and mince finely.
  5. Dried Onion Flakes: Adds texture and sweetness as they rehydrate slightly from the egg whites.

Suggested Related Recipes

  1. Vegetarian Bolognese: Break up cooked slabs into crumbles and toss into a low-carb marinara or mushroom soup.
  2. High-Protein Tacos: Use crumbles with taco seasoning in lettuce wraps or low-carb tortillas.
  3. Keto Burger Wraps: Serve a patty inside a large collard green or romaine leaf with avocado and salsa.
  4. Protein-Packed Breakfast Scramble: Mix small crumbles with scrambled eggs and peppers for a high-protein start to the day.

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