Air Fryer Hamburgers
Air Fryer Hamburgers provide 23g protein and 237 calories per serving — a lean, compact protein option for controlled calorie days. Quick-preps 4 servings on the stovetop, making them a modular protein source you can pair with different carb bases. Supports fat-loss phases by keeping calories low while maintaining protein density.
Ingredients
- •90/10 Ground Beef(454g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mustard, Dijon(10g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic powder(3g)
- •½ teaspoon kosher salt
- •½ teaspoon ground black pepper
- •Bread, Brioche Bun
Instructions
- 1Place the beef in a large mixing bowl. Add the oil, mustard, garlic powder, salt, and pepper.
- 2With a fork, gently stir to combine, being careful not to compact the meat (handle it as little as possible for the most tender burgers). Gently shape it into 4 equal patties that are 1/2-inch thick. With your thumb, gently press an indentation in the center.
- 3Preheat the air fryer to 375 degrees F. Place the patties in the basket, leaving some space around each (cook in batches if needed). Air fry the burgers for 6 minutes, then flip and continue cooking until the internal temperature of the burger reaches 155 degrees F, about 2 to 4 minutes more. DO NOT overcook, or the burgers will be dry. If you’ll be adding cheese, do so during the last minute of cooking. Serve hot on buns with your favorite toppings.
Nutrition — Per Serving
237
calories
23g
protein
15g
fat
- Carbohydrates
- 1g
- Saturated fat
- 5.0g
- Sodium
- 105 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~121g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Air Fryer Hamburgers have per serving?
Each serving provides 23g of protein and 237 calories with 15g fat and only 1g carbs. This is a low-carb, calorie-efficient protein option.
How long does Air Fryer Hamburgers take to prep?
Quick prep time yields 4 servings, making this an efficient option for batch prepping multiple burger patties in one session. You can scale up easily if you need more servings for the week.
Is Air Fryer Hamburgers good for fat loss?
At 237 calories and 23g protein per serving with minimal carbs, these hamburgers fit cleanly into a fat loss diet when paired with vegetables or salad. The high fat content per calorie requires careful portioning if you're in a strict deficit, but the protein density supports satiety.
