
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 ground beef in a large mixing bowl and add a drizzle of olive oil, Dijon mustard, garlic powder, salt, and pepper. Gently stir with a fork to combine, handling the meat as little as possible to keep the burgers tender.
- 2Gently shape the beef into 4 equal patties approximately 1/2-inch thick. Using your thumb, press a shallow indentation in the center of each patty to prevent them from puffing up during cooking.
- 3Heat a large skillet over medium-high heat and lightly coat the bottom with olive oil. Once the oil shimmers, carefully place the patties in the skillet, leaving space between each one.
- 4Cook the patties for 3–4 minutes without moving them, until the bottom is golden brown and develops a crust. Flip each patty and cook for an additional 2–3 minutes, until the internal temperature reaches 155°F when measured with a meat thermometer.
- 5During the last minute of cooking, if desired, place a slice of cheese on each patty and cover the skillet briefly to allow it to melt.
- 6Transfer the cooked burgers to a clean plate and let them rest for 1–2 minutes while you lightly toast the brioche buns cut-side down in the same skillet over medium heat for 1–2 minutes, until lightly golden.
- 7Assemble each burger by placing a patty on a toasted bun with your choice of toppings.
- 8Divide the remaining burgers evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days and reheat gently in a skillet or microwave before serving.
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
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Set up your profile to unlockCommon questions
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.



