Add all burger ingredients to a large mixing bowl and stir very well to combine. Taste and add a little more salt and pepper, or other spices, to your liking, if needed.

Cover bowl and refrigerate for at least 30 minutes.

Line a large tray with parchment paper. Spoon burger mixture into a ½ cup measuring cup and pack it in with the back of a spoon. Invert mixture onto parchment paper. Use your hands to gently press down and mold the sides of the mixture to form a patty. Repeat with remaining mixture—it should make about 5 patties.

Heat a large skillet over medium heat. Add a little oil to the pan or spray really well with non-stick cooking spray. Once hot, add patties. Cook for 3-4 minutes or until crisp and golden on the bottom. Very carefully flip them to the other side and cook for an additional 3-4 minutes or until golden brown on that side.

Serve burgers on a whole wheat bun or lettuce wrap. Top with provolone cheese, arugula, tomato, avocado, onion, and desired sauce.