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Four gourmet burgers with fries and a bottle of Coca-Cola create the perfect meal.
Stovetop~25 minComplexity

Smash Burger Recipe

This Smash Burger Recipe packs 43g protein and 606 calories per serving across 3 portions prepared on the stovetop. Quick cooking suits busy meal-prep windows when you need high-protein lunch options immediately. Use this high-protein-per-serving option for training days when you're pushing to exceed your daily protein goal.

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Ingredients

3 servings
  • 90/10 Ground Beef(454g)
  • Worcestershire Sauce(8g)

    Lea & Perrins is the standard. A little goes a long way.

  • Olive oil(8g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • ¾ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • Canola oil(30g)
  • Cheddar Cheese(168g)
  • Bread, Brioche Bun

Instructions

  1. 1Combine the ground beef, Worcestershire sauce, olive oil, and black pepper in a large bowl using a fork or your fingers—mix gently without compacting the meat. Divide the mixture into 6 evenly sized balls and leave unshaped.
  2. 2Heat a griddle or large cast-iron skillet over medium-high heat for 3–4 minutes until very hot. Turn on your exhaust fan or open a window, as the burgers will produce smoke.
  3. 3Brush all 6 beef balls generously with canola oil. Place 3 balls into the hot skillet, spacing them evenly. Immediately lay parchment paper over each ball and use a sturdy metal spatula or the back of a small pot to press down very firmly with circular motions until the patties are paper-thin (a scant ¼-inch thick). Remove and discard the parchment.
  4. 4Cook over medium-high heat for 1–2 minutes without moving them until a deep golden crust forms on the bottom and the patties release easily from the pan. The tops should still look red.
  5. 5Flip the patties carefully, ensuring the crust stays intact. Place 1 slice of sharp cheddar on top of each patty and cook for 1 minute more over medium-high heat until the underside is deeply browned and the cheese begins to melt.
  6. 6Transfer the first batch to a plate and repeat steps 3–5 with the remaining 3 beef balls and 3 cheese slices. Stack the second batch directly on top of the first batch to create double-stacked burgers.
  7. 7Place the brioche buns cut-sides down in the hot skillet over medium-high heat for 1–2 minutes until golden brown and lightly toasted.
  8. 8Assemble the double-stacked burgers onto the toasted buns with your desired toppings and divide evenly into 3 serving portions.

Nutrition — Per Serving

606

calories

43g

protein

46g

fat

Carbohydrates
2g
Saturated fat
17.6g
Sodium
500 mg
Dietary fiber
0.0g

3 servings per batch · ~223g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Smash Burger Recipe have per serving?

Each serving provides 43g of protein and 606 calories with 46g fat and 2g carbs. The high protein density combined with minimal carbs makes this a carb-controlled option for macro-conscious lifters.

How long does Smash Burger Recipe take to prep?

Quick prep time with only 3 servings per batch means this recipe is best suited for immediate consumption or shorter meal prep windows. Stovetop cooking allows for fast turnaround between patty batches.

Is Smash Burger Recipe good for muscle gain?

At 43g protein and 606 calories per serving, this recipe supports muscle-building phases with concentrated protein and calorie content in a single meal. The minimal carbs make it suitable for low-carb bulking approaches.

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