Dinner45 min · 4 servingsHamburguesas de lentejas al horno con salsa de yogur

Baked lentil burgers with yogurt sauce

Name: Baked lentil burgers with yogurt sauce
Prep time: 45 min
Total time: 45 min
Yield: 4 servings
Ingredients: 400 g (14 oz) cooked lentils, well drained (about 2 cups); 40 g (1.5 oz) quick-cooking oats (about 1/2 cup); 55 g (2 oz) egg (1 large); 80 g (3 oz) grated carrot (1 large); 40 g (1.5 oz) very finely chopped onion (about 1/4 cup); 5 g olive oil (1 teaspoon); 120 g (4 oz) plain nonfat Greek yogurt, for the sauce (about 1/2 cup); Ground cumin and paprika (1/2 teaspoon each); 1 garlic clove, grated; Juice of 1/2 lemon and chopped dill or mint, for the sauce; Salt and pepper to taste

Each serving has 215 kcal, 15.4 g of protein, and 9.6 g of fiber, or 7.2 g of protein per 100 kcal. Ready in 45 minutes; makes 4 servings.

High in protein
High in fiber
Nutritious in small servings
May cause bloating

Per serving

215 kcalCalories
15.4 gProtein
9.6 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.2 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 8 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

4 servings

400 g14 ozcooked lentils, well drained (about 2 cups)
40 g1.5 ozquick-cooking oats (about 1/2 cup)
55 g2 ozegg (1 large)
80 g3 ozgrated carrot (1 large)
40 g1.5 ozvery finely chopped onion (about 1/4 cup)
5 golive oil (1 teaspoon)
120 g4 ozplain nonfat Greek yogurt, for the sauce (about 1/2 cup)

Plus, with no meaningful nutrition (not counted in the table):

Ground cumin and paprika (1/2 teaspoon each)
1 garlic clove, grated
Juice of 1/2 lemon and chopped dill or mint, for the sauce
Salt and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Preheat the oven to 400 °F (200 °C) and line a baking sheet with parchment paper.
Drain the lentils very well and pat them dry with paper towels: wet lentils make burgers that fall apart.
Blend half the lentils with the egg, garlic, cumin, and paprika into a paste, then mix it with the rest of the lentils, the oats, carrot, onion, salt, and pepper.
Let the mixture rest for 10 minutes so the oats soak up the moisture, then shape 4 burgers about 3/4 inch (2 cm) thick.
Place them on the sheet, brush them with the oil, and bake for 20 to 25 minutes, flipping them carefully halfway through.
Meanwhile, stir the yogurt with the lemon juice, dill or mint, and a pinch of salt, and serve each burger with a generous spoonful of sauce.

Why it is filling

Lentils and oats bring fiber and plant protein, the egg binds the mixture, and the Greek yogurt sauce adds more protein with a cool texture that makes each bite easier to swallow. Baking means no frying, so they use very little oil. Like all legumes, lentils can give some people gas; small servings and chewing well help.

In numbers, each serving has 15.4 g of protein and 9.6 g of fiber, with an energy density of 116 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Nutritious in small servings: A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
May cause bloating: It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

One burger is one serving; if you are hungrier, add a salad or roasted vegetables rather than a bun.
Baked burgers freeze well, separated with parchment paper, for up to 3 months; reheat them in the oven or a skillet.
If a whole burger is hard to finish, crumble it over a salad with the sauce on top.

Nutrition facts

Values per serving and for the whole recipe (4 servings), calculated from the ingredients. Protein per 100 kcal: 7.2 g.
Nutrient	Per serving	Whole recipe
Calories	215 kcal	858 kcal
Protein	15.4 g	61.7 g
Carbohydrates	30.9 g	123.6 g
Fiber	9.6 g	38.6 g
Fat	3.8 g	15.1 g
Approximate weight	185 g (6.5 oz)	740 g (26 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Cooked lentils	400 g	464 kcal	36.1 g	31.6 g
Rolled oats	40 g	152 kcal	5.3 g	4 g
Egg	55 g	79 kcal	6.9 g	0 g
Carrot	80 g	33 kcal	0.7 g	2.2 g
Onion	40 g	16 kcal	0.4 g	0.7 g
Olive oil	5 g	44 kcal	0 g	0 g
Nonfat Greek yogurt	120 g	71 kcal	12.2 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.