Hamburgers in the Oven
These Hamburgers in the Oven deliver 32g protein and 274 calories per serving—a lean, controlled-calorie option for cutting phases. The recipe yields 6 servings from quick oven cooking, making it efficient for batch prep. Build this when you need high protein with minimal calories for sustained fat loss during training.
Ingredients
- •93/7 Ground Beef(907g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Position racks in the upper and lower thirds of your oven and preheat to 400°F. Line two baking sheets with parchment paper.
- 2Place the ground beef in a medium bowl, drizzle with olive oil, and gently combine with your hands until just mixed—do not overwork. Shape into 6 patties approximately 1/2-inch thick.
- 3Divide the patties evenly between the two baking sheets, spacing them at least 2 inches apart (no more than 3 patties per sheet) to allow juices to release.
- 4Bake at 400°F for 4–5 minutes, then switch the baking sheets between the upper and lower racks.
- 5Continue baking for another 4–5 minutes until the internal temperature reaches 140°F–145°F for medium doneness and the edges are browned and slightly crispy.
- 6Transfer the cooked hamburgers to a plate and let rest for 2–3 minutes.
- 7Divide the rested patties evenly into 6 airtight containers while still warm, allowing room for cooling before sealing.
- 8Store in the refrigerator for up to 4 days, or reheat in a 350°F oven for 5–7 minutes until warmed through before serving on buns with desired toppings.
Nutrition — Per Serving
274
calories
32g
protein
16g
fat
- Carbohydrates
- 0g
- Saturated fat
- 5.0g
- Sodium
- 100 mg
- Dietary fiber
- 0.0g
6 servings per batch · ~156g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Hamburgers in the Oven have per serving?
Each serving contains 32g of protein and 274 calories, with 16g fat and 0g carbs. This is a zero-carb option maximizing protein-to-calorie ratio for carb-restricted approaches.
How long does Hamburgers in the Oven take to prepare?
This recipe qualifies as quick prep and yields 6 servings in a single stovetop-based batch. You'll have six individual portions ready from minimal active cooking time.
Is Hamburgers in the Oven good for fat loss?
At 274 calories and 32g protein per serving with zero carbs, these burgers are highly effective for strict fat-loss phases or low-carb cutting protocols. The caloric efficiency allows you to stay in a deficit without sacrificing satiety from protein.
