satay tofu burgers, vegan, protein, fibre

Satay Tofu Burgers in 25 min

Burgers that tick so many boxes

Ok, so you’ve read satay tofu burgers. Tofu you say? But go with it. These burgers are really good and have convinced my skeptical meat-eating husband that they are seriously worth eating. If you love satay chicken or satay anything, you’ll love these burgers. They are super easy to make and cheap to boot! And, each one is packed with 8g of protein and 9g of fibre. Considering most of us don’t eat enough fibre in our day, this is a great way of boosting it without all the fuss.

satay tofu burgers, vegan, protein, fibre
Satay Tofu Burgers
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What makes them great?

Well, the obvious thing is the combination of flavours. (other than the fact they are super cheap to make) Traditional satay with peanut butter (the crunchy version of course). And then some great organic tamari. And yes, you can use dark soy sauce instead if you want – they will still taste great. Garlic is a given. I use my own minced garlic harvested and frozen from the summer. But any good minced garlic will be just fine. And sweet chilli sauce. Store bought is great. Making your own is fun if you grow chillies and have the time.

How are they so fibre and protein loaded?

Well, the simple and cheap answer to fibre is rolled oats (prebiotic fibre) and psyllium husks. Plus there’s some fibre in the peanut butter and the spring onions. Fibre is really essential in our daily diet, for all sorts of good gut health reasons. It helps weight loss or weight management. It keeps IBS symptoms at bay. And the obvious, keeps you regular. And the protein? Well, tofu is a great source of non-meat protein. And just to keep on the budget side of things, it’s about $10/kg which is cheaper than any basic, ordinary (very ordinary) beef mince you can buy!

satay tofu burgers, vegan, protein, fibre

Satay Tofu Burgers

Lydia Nuttall
These burgers are protein and fibre loaded, and packed with all the goodness of satay flavours
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Breakfast, brunch, dinner, lunch
Cuisine Asian, vegan, vegetarian
Servings 12 burgers
Calories 182 kcal


  • food processor
  • no-stick fry pan


  • 600 g tofu firm
  • 1 cup rolled oats
  • 1/2 cup psyllium husks
  • 2 spring onions
  • 5 tbsp peanut butter crunchy
  • 5 tbsp tamari
  • 4 tbsp sweet chilli sauce
  • 2 tbsp garlic minced
  • 2 tbsp coriander fresh leaves – finely chopped


  • Place all ingredients into large food processor and blitz until smooth and a thick dough consistency
  • Divide mixture into twelve portions, roll into large balls and then flatten to 2cm thick
  • Heat pan and add a dash of olive oil. Cook 6 burgers at a time, for 3 minutes each side,


Calories: 182kcalCarbohydrates: 19gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 507mgPotassium: 84mgFiber: 9gSugar: 4gVitamin A: 24IUVitamin C: 0.4mgCalcium: 102mgIron: 1mg
Keyword fibre, protein, tofu, vegan
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