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Hoppin John Burgers

A new twist on the New Year’s Day tradition of eating black eyed peas.

Per Serving: 260 calories, 4 g fat, 1 g sat fat, 13 g protein, 45 g carbohydrates, 10 g fiber, 2 mg cholesterol, 403 mg sodium
Hoppin John Burgers Photo
Yield: Serves 6


  • 1 Tbsp. olive oil
  • 1 cup chopped onion
  • 2 fresh jalapeno peppers, minced
  • 1 Tbsp. minced garlic
  • 1 can (about 15 oz.) black eyed peas, rinsed and drained
  • 2 Tbsp. barbecue sauce
  • 1 egg white
  • ½ cup cooked brown or white rice
  • 2 slices smoked ham, diced
  • ¼ tsp. salt, or to taste
  • 1/3 cup Panko or regular bread crumbs
  • 4 100-calorie whole grain thin rolls (like Pepperidge Farm Deli Flats) or whole grain light hamburger buns
  • 1 cup torn romaine lettuce
  • 1 small tomato, sliced


  1. Heat 1 tsp oil in a large nonstick skillet. Add onions and cook over medium heat, stirring often, until almost tender, about 7 minutes.
  2. Add jalapeno and garlic and cook until tender, about 3 minutes.
  3. Put beans in a large bowl; add barbecue sauce and mash with a potato masher. Add egg white, rice, ham, salt and cooked onion mixture. Stir to mix well.
  4. Form into 6 patties (about 1/3 cup each). Spread panko crumbs on a plate. Coat patties in crumbs.
  5. Wipe skillet if needed. Add remaining 2 teaspoons oil and heat over medium high heat.
  6. Add patties and cook over medium heat until browned on bottoms, about 3 minutes. Carefully turn patties and cook until bottoms are golden, about 3 minutes.
  7. Serve patties on buns with lettuce, tomato and hot sauce if desired.

Recipe and photo created by Terry Grieco Kenny for DietsInReview.com

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