Tired of the same old sad desk lunch? Say hello to your new midday hero! These vibrant veggie patties, loaded with zucchini and carrot, come together in under 30 minutes. Tucked into a warm pita with crisp veggies and a zesty lemon-garlic yogurt sauce, this is a lunch that’s not only healthy but seriously delicious. Get ready to actually look forward to your lunch break!
Ingredients
• For the Veggie Patties
• 2 tablespoons / 30 ml liquid egg substitute (or 1 large egg, beaten)
• 1 1⁄2 teaspoons / 7.5 ml olive oil, divided
• 1⁄2 teaspoon / 2.5 ml dried oregano, crushed
• 1⁄2 cup / 45 g crushed stone-ground wheat crackers
• 1⁄2 cup / 60 g finely shredded zucchini
• 1⁄2 cup / 60 g finely shredded carrot
• 2 tablespoons / 15 g chopped green onion
• For the Yogurt Sauce & Assembly
• 1⁄4 cup / 60 g plain low-fat yogurt
• 1 small clove garlic, minced
• 1⁄4 teaspoon finely shredded lemon peel
• 1 large whole wheat pita bread round, halved
• 1⁄2 cup / 30 g shredded leaf lettuce
• 1⁄2 of a small tomato, thinly sliced
• 1⁄4 of a small cucumber, thinly sliced
Instructions
1. In a medium bowl, whisk together the egg substitute, 1/2 teaspoon of the olive oil, and the dried oregano. Stir in the crushed crackers, shredded zucchini, shredded carrot, and green onion until just combined.
2. Using your hands, form the mixture into two patties, each about 3 1/2 inches in diameter.
3. In a medium nonstick skillet, heat the remaining 1 teaspoon of olive oil over medium heat. Carefully place the patties in the skillet and cook for 5 to 7 minutes, flipping once, until each side is beautifully golden brown and the patties are cooked through.
4. While the patties are cooking, prepare the sauce. In a small bowl, stir together the yogurt, minced garlic, and lemon peel. Set aside.
5. To assemble, gently open each pita half to form a pocket. Place one warm veggie patty inside each half. Top with shredded lettuce, sliced tomato, sliced cucumber, and a generous dollop of the lemon-garlic yogurt sauce.
Nutritional Information
• Nutrition Facts
• PER SERVING: 253 calories, 8 g total fat (2 g saturated fat), 2 mg cholesterol, 364 mg sodium, 38 g carbohydrates, 5 g fiber, 9 g protein.
Pro Tips
• Squeeze the shredded zucchini in a clean kitchen towel to remove excess moisture. This is the key to preventing soggy patties and helping them hold their shape.
• For a crispier finish, pop the patties in an air fryer at 375°F (190°C) for 4-5 minutes per side instead of pan-frying.
• Double the patty recipe! Cooked patties can be stored in an airtight container in the fridge for up to 3 days. Reheat in a skillet for a super-fast lunch.
• Feel free to swap the veggies! Finely chopped mushrooms, bell peppers, or even corn would be delicious additions. Just be sure to keep the total volume the same.
FAQ
Q: Can I make these veggie patties vegan
A: Yes, this recipe is easily adapted to be vegan. Ensure you use a plant-based liquid egg substitute and swap the dairy yogurt for a plain, unsweetened plant-based alternative like soy, almond, or coconut yogurt for the sauce.
Q: How can I add more protein to this vegetarian lunch
A: To boost the protein, you can add 1/4 cup of mashed chickpeas or lentils to the patty mixture. Using a protein-rich Greek yogurt (if not vegan) for the sauce or serving with a side of edamame are also great options.
Q: Is it possible to make this recipe gluten-free
A: Absolutely. For a gluten-free version, simply substitute the wheat crackers with crushed gluten-free crackers or an equal amount of almond flour. Serve the patties in a gluten-free pita or on a bed of lettuce to complete the meal.
Q: Can I meal prep these veggie patties for the week
A: These patties are perfect for meal prep. Cooked patties can be stored in an airtight container in the fridge for up to 3 days. Reheat in a skillet or air fryer for a super-fast lunch. Keep the sauce and fresh veggies separate until you’re ready to assemble.
