Burgers are back on the menu, and this one checks all the boxes for those living with alpha-gal syndrome. Whether you’re avoiding mammalian meat, dairy, or hidden animal byproducts, this plant-based, protein-packed burger is safe, satisfying, and full of flavor.
No more sitting out at summer barbecues or skipping burger night at home. This recipe is 100% alpha-gal safe and easy to customize to your taste.
Why You’ll Love This Burger
This burger is made without any mammalian meat or dairy, but it still delivers that juicy, satisfying texture and taste we all crave. It’s protein-rich, dairy-free, egg-free, and grillable—making it perfect for cookouts, weeknight meals, or even meal prep.
Servings: Makes 4 hearty burgers
Ingredients
For the patties:
1 can (15 oz) black beans, rinsed and drained – (Amazon | Walmart)
½ cup cooked quinoa or brown rice – (Amazon | Walmart)
¼ cup finely chopped onion
2 cloves garlic, minced
¼ cup oat flour (or blended rolled oats) – (Amazon | Walmart)
1 tablespoon tomato paste
1 tablespoon coconut aminos or tamari – (Amazon | Walmart)
1 teaspoon smoked paprika
½ teaspoon cumin
½ teaspoon salt
¼ teaspoon black pepper
Toppings (all alpha-gal safe):
Sliced avocado
Red onion
Pickles
Lettuce
Tomato
Dairy-free cheese (such as Violife or Follow Your Heart) – (Walmart)
Alpha-gal safe buns (check labels to avoid dairy, lard, or mono-/diglycerides)
Instructions
Mash the black beans in a large bowl until mostly smooth.
Add the quinoa or rice, chopped onion, garlic, oat flour, tomato paste, coconut aminos, and spices. Mix well until combined.
Form into 4 patties and refrigerate for 15–20 minutes to help them firm up.
Heat a skillet with a little oil over medium heat. Cook the patties for 4–5 minutes on each side, or until golden and heated through. These can also be grilled.
Assemble your burgers with your favorite alpha-gal safe toppings and enjoy.
Tips and Variations
Add a splash of liquid smoke for smoky flavor – (Amazon | Walmart)
Mix in chopped jalapeños or chipotle powder for heat
Use mashed lentils or chickpeas instead of black beans for variety – (Amazon | Walmart)
Make it soy-free by using coconut aminos instead of tamari
Alpha-Gal Ingredients to Avoid
Beef, pork, lamb, or any mammalian meat
Buns containing milk, lard, casein, gelatin, or mono-/diglycerides
Cheese made with dairy or animal rennet
Condiments made with dairy or traditional mayo unless plant-based
A Safe Burger You Can Actually Enjoy
Living with alpha-gal syndrome doesn’t mean giving up classic favorites. This burger is proof that you can enjoy a flavorful, satisfying meal without risking your health. Whether you’re grilling out or cooking inside, this recipe is one to save, share, and make again.
* Please note that all nutrition information are just estimates. Values will vary among brands, so we encourage you to calculate these on your own for the most accurate results.