15 High-Protein Breakfast Recipes Without Eggs

Eggs are the default answer for a protein-rich breakfast, but they are far from the only one. This collection pulls protein from Greek yogurt, cottage cheese, tofu, tempeh, chickpea flour, lean meats and seafood, so you can leave eggs off the menu entirely and still start the day with a solid amount on your plate.

You will find quick no-cook options for rushed weekdays, make-ahead dishes that reheat well, and slower plates worth saving for the weekend. Each recipe lists servings, total time and an estimated protein count, so it is easy to pick one that fits your morning and your goals.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Greek Yogurt Protein Pancakes

These fluffy pancakes get their lift from baking powder and their tender crumb from thick Greek yogurt, so the batter holds together nicely on its own. A scoop of whey protein turns a weekend stack into a breakfast that keeps you full well past mid-morning.

Servings: 2

Total time: 20 minutes

Estimated protein: About 28 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from flour and milk.

Ingredients

• 3/4 cup all-purpose flour
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup milk, plus 1 to 2 tablespoons more if needed
• 1 tablespoon maple syrup, plus more for serving
• 1 tablespoon unsalted butter, melted, plus more for the pan
• 1 cup fresh blueberries or raspberries, for serving (optional)

Instructions

1. In a large bowl, whisk together the flour, protein powder, baking powder, baking soda, cinnamon and salt until evenly mixed.
2. In a second bowl, whisk the Greek yogurt, milk, maple syrup and melted butter until smooth.
3. Pour the yogurt mixture into the dry ingredients and stir gently until just combined; a few small lumps are fine. Let the batter rest for 5 minutes. It should be thick but scoopable, so stir in 1 to 2 tablespoons more milk if it feels stiff.
4. Heat a nonstick skillet or griddle over medium-low heat and brush it lightly with butter. Scoop about 1/4 cup of batter per pancake and spread it into a 4-inch round.
5. Cook for 2 to 3 minutes, until bubbles form on the surface and the edges look set, then flip and cook 1 to 2 minutes more, until golden and the center springs back when pressed. Protein powder browns quickly, so lower the heat if the outsides darken before the centers cook.
6. Serve warm with berries and a drizzle of maple syrup.

2. Southwest Tofu Scramble with Black Beans

Crumbled extra-firm tofu soaks up cumin, chili powder and a pinch of turmeric, giving it a golden color and plenty of savory flavor. Black beans and spinach round out the skillet, making it a hearty plant-based plate that comes together in one pan.

Servings: 2

Total time: 30 minutes

Estimated protein: About 28 grams per serving, mainly from extra-firm tofu and black beans, with a smaller contribution from spinach and bell pepper.

Ingredients

• 1 (14-ounce) block extra-firm tofu, drained
• 1 tablespoon olive oil
• 1/2 small red onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup canned black beans, rinsed and drained
• 2 cups baby spinach
• 1/4 cup salsa
• 2 tablespoons chopped fresh cilantro
• 1/2 avocado, sliced (optional)

Instructions

1. Wrap the tofu in a clean kitchen towel, set a heavy pan on top and press for 10 minutes to remove excess water.
2. Heat the olive oil in a large nonstick skillet over medium heat. Add the onion and bell pepper and cook for 5 minutes, stirring occasionally, until softened.
3. Add the garlic, cumin, chili powder and turmeric and cook for 30 seconds, until fragrant.
4. Crumble the pressed tofu into the skillet in bite-size pieces. Season with the salt and pepper and cook for 6 to 8 minutes, stirring now and then, until the tofu is golden in spots and evenly coated with the spices.
5. Stir in the black beans and spinach and cook for 2 minutes, until the spinach wilts and the beans are hot. Taste and adjust the seasoning.
6. Divide between two plates and top with salsa, cilantro and avocado, if using.

3. Cinnamon Apple Overnight Oats

Rolled oats soften overnight in a mix of Greek yogurt and milk, so breakfast is ready the moment you open the fridge. Diced apple, cinnamon and a few walnuts give each jar the cozy flavor of apple pie with a lot more staying power.

Servings: 2

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 24 grams per serving, mainly from Greek yogurt and oats, with a smaller contribution from milk and chia seeds.

Ingredients

• 1 cup old-fashioned rolled oats
• 1 cup plain nonfat Greek yogurt
• 1 cup milk
• 2 tablespoons chia seeds
• 2 tablespoons maple syrup
• 1 teaspoon ground cinnamon
• Pinch of salt
• 1 medium apple, cored and diced
• 2 tablespoons chopped walnuts

Instructions

1. In a medium bowl, stir together the oats, Greek yogurt, milk, chia seeds, maple syrup, cinnamon and salt until smooth.
2. Fold in half of the diced apple, then divide the mixture between two jars or containers.
3. Cover and refrigerate for at least 6 hours or overnight, until the oats are soft and the mixture is thick.
4. In the morning, stir each jar and add a splash of milk if you like a looser texture. Top with the remaining apple and the walnuts. The oats keep in the refrigerator for up to 2 days.

4. Shrimp and Cheddar Grits

Creamy cheddar grits and smoky paprika shrimp make a Southern brunch classic that feels special without much work. Most of the protein comes from the shrimp, while milk and cheese give the grits a rich, velvety base.

Servings: 4

Total time: 25 minutes

Estimated protein: About 34 grams per serving, mainly from shrimp and cheddar, with a smaller contribution from milk and grits.

Ingredients

For the grits:

• 2 cups milk
• 2 cups water
• 1 teaspoon salt
• 1 cup quick-cooking grits
• 1 cup shredded sharp cheddar cheese
• 1 tablespoon unsalted butter

For the shrimp:

• 1 pound large shrimp, peeled and deveined
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 1 tablespoon unsalted butter
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 2 green onions, thinly sliced

Instructions

1. In a medium saucepan, bring the milk, water and salt to a gentle simmer over medium heat, watching closely so the milk does not boil over.
2. Slowly whisk in the grits. Reduce the heat to low and cook for 5 to 7 minutes, stirring often, until thick and creamy. Remove from the heat, stir in the cheddar and butter, and cover to keep warm.
3. While the grits cook, pat the shrimp dry and toss them with the smoked paprika, garlic powder, cayenne and salt.
4. Heat the olive oil and butter in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 1 1/2 to 2 minutes per side, until pink and opaque and they reach 145°F (63°C) on a food thermometer.
5. Add the minced garlic during the last 30 seconds, then turn off the heat and stir in the lemon juice.
6. Spoon the grits into bowls, top with the shrimp and pan juices, and finish with the green onions.

5. Smoked Salmon Bagels with Herbed Cream Cheese

Silky smoked salmon brings plenty of protein with no cooking beyond toasting the bagels, making this one of the quickest options in the collection. Fresh dill, lemon zest and capers keep every bite bright and savory.

Servings: 2

Total time: 10 minutes

Estimated protein: About 27 grams per serving, mainly from smoked salmon and bagels, with a smaller contribution from cream cheese.

Ingredients

• 1/4 cup cream cheese, softened
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh chives
• 1 teaspoon lemon zest
• 1/4 teaspoon black pepper
• 2 plain bagels, split
• 1/2 small cucumber, thinly sliced
• 6 ounces smoked salmon
• 1/4 small red onion, thinly sliced
• 1 tablespoon capers, drained

Instructions

1. In a small bowl, stir together the cream cheese, dill, chives, lemon zest and black pepper until smooth.
2. Toast the bagel halves until golden at the edges.
3. Spread the herbed cream cheese over the warm bagel halves, then layer on the cucumber slices and smoked salmon.
4. Top with the red onion and capers and serve right away.

6. Peanut Butter Banana Protein Smoothie

This thick, milkshake-style smoothie blends frozen banana with peanut butter and a scoop of whey for a breakfast you can drink on the way out the door. A couple of spoonfuls of oats add body and make it more filling than a typical fruit smoothie.

Servings: 1

Total time: 5 minutes

Estimated protein: About 42 grams per serving, mainly from whey protein powder and milk, with a smaller contribution from peanut butter.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) chocolate or unflavored whey protein powder
• 2 tablespoons creamy peanut butter
• 1 medium banana, sliced and frozen
• 2 tablespoons old-fashioned rolled oats
• 1/2 teaspoon ground cinnamon
• 4 ice cubes

Instructions

1. Pour the milk into a blender first so the blades move freely.
2. Add the protein powder, peanut butter, frozen banana, oats, cinnamon and ice.
3. Blend on high for 45 to 60 seconds, until completely smooth and thick. Add a splash more milk if the blender struggles, then pour into a glass and serve right away.

7. Chicken Sausage and Sweet Potato Breakfast Hash

Smoky sweet potatoes and browned chicken sausage make a sturdy skillet breakfast that reheats well for busy weekdays. Kale and bell pepper add color and freshness, so the hash feels like a complete meal on one plate.

Servings: 3

Total time: 35 minutes

Estimated protein: About 21 grams per serving, mainly from chicken sausage, with a smaller contribution from sweet potatoes and kale.

Ingredients

• 2 tablespoons olive oil, divided
• 2 medium sweet potatoes (about 1 pound), peeled and cut into 1/2-inch cubes
• 1 teaspoon smoked paprika
• 3/4 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 1 (12-ounce) package fully cooked chicken sausage links, sliced into 1/2-inch rounds
• 2 cups chopped kale, tough stems removed

Instructions

1. Heat 1 tablespoon of the oil in a large cast iron or nonstick skillet over medium heat. Add the sweet potatoes, smoked paprika, 1/2 teaspoon of the salt and the pepper and toss to coat.
2. Cover and cook for 8 minutes, stirring once or twice. Uncover and cook for 5 to 7 minutes more, stirring occasionally, until the sweet potatoes are fork-tender and browned. Transfer to a plate.
3. Add the remaining tablespoon of oil to the skillet along with the onion and bell pepper. Cook for 4 minutes, until softened.
4. Add the sausage rounds and cook for 4 to 5 minutes, turning occasionally, until browned and heated through to 165°F (74°C) on a food thermometer.
5. Stir in the kale and the remaining 1/4 teaspoon salt and cook for 2 minutes, until wilted. Return the sweet potatoes to the skillet and toss for 1 to 2 minutes, until everything is hot. Serve warm.

8. Beef and Potato Breakfast Burritos

Seasoned lean ground beef, crispy potatoes and melted cheddar get rolled into big flour tortillas for a filling handheld breakfast. They also wrap and reheat well, so a batch on Sunday covers several busy mornings.

Servings: 4

Total time: 35 minutes

Estimated protein: About 38 grams per serving, mainly from lean ground beef and cheddar, with a smaller contribution from flour tortillas.

Ingredients

• 1 tablespoon olive oil
• 3/4 pound Yukon gold potatoes, cut into 1/2-inch cubes
• 1 teaspoon salt, divided
• 1 pound 93% lean ground beef
• 1/2 small yellow onion, diced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 4 large (10-inch) flour tortillas
• 1 cup shredded cheddar cheese
• 1/2 cup salsa
• 1/4 cup chopped fresh cilantro

Instructions

1. Heat the oil in a large skillet over medium heat. Add the potatoes and 1/4 teaspoon of the salt, cover and cook for 10 minutes, stirring occasionally. Uncover and cook 3 to 5 minutes more, until tender and golden. Transfer to a bowl.
2. Return the skillet to medium-high heat and add the ground beef and onion. Cook for 6 to 8 minutes, breaking the meat into small pieces, until browned and it reaches 160°F (71°C) on a food thermometer. Drain any excess fat.
3. Stir in the cumin, chili powder, garlic powder and the remaining 3/4 teaspoon salt and cook for 1 minute. Add the potatoes back to the skillet and toss to combine.
4. Warm the tortillas in a dry skillet or in the microwave for about 20 seconds so they fold without cracking.
5. Divide the beef and potato filling among the tortillas and top each with cheddar, salsa and cilantro. Fold in the sides and roll up tightly.
6. For a crisp finish, set the burritos seam-side down in a clean skillet over medium heat and cook for 1 to 2 minutes per side, until golden. To make ahead, cool, wrap each burrito in foil and refrigerate for up to 3 days, then reheat until it reaches 165°F (74°C) in the center.

9. Chocolate Protein Chia Pudding

Chia seeds thicken a chocolate protein milk into a spoonable pudding that tastes more like dessert than breakfast. A dollop of Greek yogurt and fresh raspberries on top add tang and a little extra protein.

Servings: 2

Total time: 10 minutes plus 4 hours chilling

Estimated protein: About 29 grams per serving, mainly from chocolate whey protein powder and milk, with a smaller contribution from Greek yogurt and chia seeds.

Ingredients

• 1 1/2 cups milk
• 1 scoop (about 30 grams) chocolate whey protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon maple syrup
• Pinch of salt
• 1/4 cup chia seeds
• 1/2 cup plain Greek yogurt
• 1/2 cup fresh raspberries
• 1 tablespoon cacao nibs (optional)

Instructions

1. In a medium bowl, whisk the milk, protein powder, cocoa powder, maple syrup and salt until no lumps remain. A blender works well here too.
2. Whisk in the chia seeds, let the mixture sit for 10 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 4 hours or overnight, until thick and spoonable.
4. Divide between two jars or bowls and top each with Greek yogurt, raspberries and cacao nibs, if using.

10. Besan Chilla with Paneer

Made from chickpea flour, these savory Indian pancakes cook up crisp at the edges and hold together well with nothing more than water in the batter. A spiced paneer filling and a cool spoonful of mint yogurt on the side turn them into a hearty plate that lasts until lunch.

Servings: 2

Total time: 30 minutes

Estimated protein: About 32 grams per serving, mainly from paneer and chickpea flour, with a smaller contribution from Greek yogurt.

Ingredients

For the chillas:

• 1 cup chickpea flour (besan)
• 3/4 cup water, plus more as needed
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon salt
• 1/4 small red onion, finely chopped
• 1 small tomato, seeded and finely chopped
• 1 small green chili, minced (optional)
• 2 tablespoons chopped fresh cilantro
• 4 teaspoons vegetable oil, divided

For the filling and serving:

• 6 ounces paneer, crumbled
• 1/4 teaspoon garam masala
• 1/2 cup plain Greek yogurt
• 1 tablespoon chopped fresh mint

Instructions

1. In a medium bowl, whisk the chickpea flour, water, cumin, turmeric and salt into a smooth batter about as thin as heavy cream. Add 1 to 2 tablespoons more water if it is too thick, then let it rest for 10 minutes.
2. Stir the onion, tomato, green chili (if using) and cilantro into the batter. In a separate small bowl, toss the paneer with the garam masala, and stir the mint into the Greek yogurt.
3. Heat a nonstick skillet over medium heat and brush it with 1 teaspoon of the oil. Pour in a quarter of the batter and quickly spread it into a thin 6- to 7-inch round with the back of a ladle.
4. Cook for 2 to 3 minutes, until the edges lift and the underside is golden. Drizzle a few drops of oil around the edge, flip and cook for 1 to 2 minutes more.
5. Scatter a quarter of the spiced paneer over half of the chilla, fold it over and transfer to a plate. Repeat with the remaining oil, batter and paneer.
6. Serve hot, two chillas per person, with the mint yogurt on the side.

11. Blueberry Baked Protein Oatmeal

Mashed banana and Greek yogurt bind this oat bake so it slices into neat squares that are easy to pack ahead. Juicy blueberries burst in the oven, and a layer of sliced almonds adds a little crunch on top.

Servings: 4

Total time: 55 minutes

Estimated protein: About 28 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and milk.

Ingredients

• 2 cups old-fashioned rolled oats
• 2 scoops (about 60 grams) unflavored whey protein powder
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 ripe bananas, mashed
• 1 cup plain nonfat Greek yogurt
• 1 1/2 cups milk
• 1/4 cup maple syrup
• 2 tablespoons unsalted butter, melted, plus more for the dish
• 1 1/2 cups fresh or frozen blueberries, divided
• 1/4 cup sliced almonds

Instructions

1. Preheat the oven to 375°F (190°C) and grease an 8-inch square baking dish with butter.
2. In a large bowl, whisk together the oats, protein powder, baking powder, cinnamon and salt.
3. In a second bowl, whisk the mashed bananas, Greek yogurt, milk, maple syrup and melted butter until smooth.
4. Pour the wet mixture into the oat mixture and stir until fully combined. Fold in 1 cup of the blueberries.
5. Spread the mixture evenly in the baking dish, then scatter the remaining 1/2 cup blueberries and the sliced almonds over the top.
6. Bake for 30 to 35 minutes, until the center is set and a knife inserted in the middle comes out without wet batter. Cool for 10 minutes before cutting into 4 squares. Refrigerate leftovers, covered, for up to 4 days.

12. Savory Mediterranean Cottage Cheese Bowl

Cottage cheese makes a creamy, savory base for a chopped salad of chickpeas, tomatoes, cucumber and olives. It tastes like a Greek salad you can eat with a spoon and delivers one of the highest protein counts in this collection with no cooking at all.

Servings: 2

Total time: 10 minutes

Estimated protein: About 34 grams per serving, mainly from cottage cheese and chickpeas, with a smaller contribution from hemp hearts.

Ingredients

• 1 cup canned chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 cup pitted Kalamata olives, halved
• 2 tablespoons finely chopped red onion
• 2 tablespoons chopped fresh parsley
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups low-fat cottage cheese
• 2 tablespoons hemp hearts

Instructions

1. In a medium bowl, combine the chickpeas, tomatoes, cucumber, olives, red onion and parsley.
2. Add the olive oil, lemon juice, oregano, salt and pepper and toss well. Let the salad sit for 5 minutes so the flavors come together.
3. Divide the cottage cheese between two bowls and spoon the chickpea salad and its juices over the top.
4. Sprinkle each bowl with hemp hearts and serve right away.

13. Maple Tempeh Breakfast Sandwiches

Thin slabs of tempeh glazed with maple, soy sauce and smoked paprika bring a sweet and savory flavor to a classic breakfast sandwich. Creamy avocado, tomato and peppery arugula on a toasted English muffin make it a satisfying plant-based option.

Servings: 2

Total time: 25 minutes

Estimated protein: About 31 grams per serving, mainly from tempeh and whole wheat English muffins, with a smaller contribution from soy sauce and avocado.

Ingredients

• 1 (8-ounce) package tempeh
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1 tablespoon olive oil
• 2 whole wheat English muffins, split
• 1/2 ripe avocado
• Pinch of salt
• 1 medium tomato, sliced
• 1 cup baby arugula

Instructions

1. Cut the tempeh in half crosswise, then slice each half horizontally into 2 thin slabs, for 4 pieces total.
2. In a shallow dish, whisk the soy sauce, maple syrup, vinegar, smoked paprika and garlic powder. Add the tempeh, turn to coat and let it sit for 10 minutes, turning once.
3. Heat the olive oil in a large nonstick skillet over medium heat. Lift the tempeh from the marinade, add it to the pan and cook for 3 to 4 minutes per side, until deeply browned.
4. Pour the remaining marinade into the skillet and cook for about 30 seconds, turning the tempeh until it is glazed and the liquid has mostly evaporated.
5. While the tempeh cooks, toast the English muffins and mash the avocado with a pinch of salt.
6. Spread the avocado on the bottom halves of the muffins, then layer on 2 slices of tempeh, the tomato and the arugula. Close with the muffin tops and serve warm.

14. Chicken and Edamame Breakfast Fried Rice

Day-old rice, diced chicken and bright green edamame come together in a hot skillet for a savory breakfast that breaks from the usual sweet options. It is also a smart way to use up leftover rice from the night before.

Servings: 4

Total time: 25 minutes

Estimated protein: About 36 grams per serving, mainly from chicken breast and edamame, with a smaller contribution from rice.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons vegetable oil, divided
• 3 green onions, sliced, white and green parts separated
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 cup frozen shelled edamame, thawed
• 1 cup frozen peas and carrots, thawed
• 4 cups cooked white or brown rice, chilled
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 1 tablespoon sesame seeds

Instructions

1. Pat the chicken dry and season it with the salt and pepper.
2. Heat 1 tablespoon of the vegetable oil in a large wok or 12-inch skillet over medium-high heat. Add the chicken in a single layer and cook for 5 to 6 minutes, stirring occasionally, until browned and it reaches 165°F (74°C) on a food thermometer. Transfer to a plate.
3. Add the remaining tablespoon of oil to the pan along with the green onion whites, garlic and ginger. Stir-fry for 30 seconds, until fragrant.
4. Add the edamame and peas and carrots and stir-fry for 2 to 3 minutes, until hot.
5. Add the chilled rice, breaking up any clumps. Spread it out and let it sit for 1 minute to crisp slightly, then stir and repeat for 3 to 4 minutes, until the rice is hot throughout.
6. Return the chicken and any juices to the pan, add the soy sauce and sesame oil, and toss for 1 minute. Serve topped with the green onion greens and sesame seeds.

15. Apple Sage Turkey Sausage Patties

Homemade turkey sausage lets you control the seasoning, and a mix of sage, fennel and grated apple gives these patties a classic breakfast flavor. Baking them on a sheet pan means no splattering and a big batch ready to freeze for later.

Servings: 4

Total time: 30 minutes

Estimated protein: About 22 grams per serving, mainly from lean ground turkey, with a smaller contribution from oats.

Ingredients

• 1 pound 93% lean ground turkey
• 1/4 cup finely grated apple
• 1/4 cup old-fashioned rolled oats, finely chopped
• 1 tablespoon maple syrup
• 1 teaspoon dried sage
• 1/2 teaspoon dried thyme
• 1/2 teaspoon fennel seeds, lightly crushed
• 1/2 teaspoon garlic powder
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper and brush it with half of the olive oil.
2. In a large bowl, combine the ground turkey, grated apple, oats, maple syrup, sage, thyme, fennel, garlic powder, salt, black pepper and red pepper flakes. Mix gently with your hands until evenly combined; overworking makes the patties dense.
3. Divide the mixture into 8 equal pieces and shape each into a patty about 1/2 inch thick. Arrange on the baking sheet and brush the tops with the remaining oil.
4. Bake for 14 to 16 minutes, flipping halfway through, until browned and a food thermometer inserted into the center of the thickest patty reads 165°F (74°C).
5. Serve 2 patties per person. Cooled patties keep in the refrigerator for up to 4 days or in the freezer for up to 3 months; reheat until they reach 165°F (74°C).