Oats replace breadcrumbs in this burger to improve macros. Dry-roasting allows for a crunchy breading despite using microwave heat. Cooktime is about ten minutes.

cost calories net carbs fat fiber protein sugar
~$1.521 585 30 35 5 31 1


  • two bowls
  • 1/2 cup dry rolled oats
  • garlic / garlic powder
  • onion / onion powder
  • thyme or italian seasoning
  • 1 egg, beaten
  • 1/4 cup canned salmon, drained
  • 1 tsp lemon juice
  • 2 tsp dijon mustard
  • 1 oz grated parmesan/similar
  • 1 tbsp olive oil


To avoid a messy breading and shaping process, we’ll layer the salmon between the oats:

  • combine oats and seasonings in bowl
  • microwave oats on high in 30 second intervals. Stir after each interval, scraping the bottom of the bowl to avoid burning. Continue until oats are browned and smell nutty, around 90 seconds total.
  • remove and set aside half the oats in the second bowl
  • add half the beaten egg onto the oats and shake to distribute evenly
  • add salmon in a layer on top of the oats
  • add mustard, lemon juice, and cheese on top of the salmon, using a spoon to distribute it evenly
  • add the remaining oats and egg on top of the salmon
  • microwave on high until breading is firm, around 3 minutes
  • sprinkle on olive oil, salt/pepper to taste


Serve over greens for a more complete meal.

For a simpler preparation, cook the oats normally and then top with salmon. This approximates the flavor and accomodates adding frozen vegetables, but loses the novel crunch.

Similar recipes

Garlic Oatmeal is a simpler savory oatmeal with a similar flavor profile.

  1. rolled oats $2.50/42oz (store brand, local grocery), garlic powder $8.94/26oz (McCormick, Amazon), onion powder $9.49/22oz (McCormick, Amazon), italian seasoning $4.98/6.25oz (McCormick, Amazon), large egg $1.69/dozen (Sauder’s large grade A, Trader Joe’s), salmon $2.97/14.75oz (Great Value, Walmart), lemon juice $2.48/32oz (Great Value, Walmart), dijon mustard $.92/12oz (Great Value, Walmart), parmesan cheese $7/lb (Trader Joe’s, Trader Joe’s), olive oil $15/45oz (California Olive Ranch, Walmart)