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.
Ingredients
- •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
- 1To prevent the burgers from sticking to the spatula, cut 6 squares of parchment paper that are about 5 inches wide (this is optional but does help).
- 2Prepare the burger patties: In a large bowl, using a fork or your fingers, combine the beef, Worcestershire, olive oil, and black pepper. Be gentle and try not to compact the meat.
- 3Shape into 6 evenly sized balls. Do not flatten into patties. Get out all of your condiments and anything else you want to serve with these, because they cook fast!
- 4Turn on the exhaust fan if you have one (and if you don't, open a window; these get smoky). Heat a griddle (if you have one) or large cast-iron or similar large, heavy-bottomed skillet over medium-high heat for several minutes. Brush the burgers generously all over with the canola oil.
- 5Once the pan is good and HOT (it needs to be hot or the burgers will overcook by the time they crisp), carefully place 3 of the beef balls in the pan, spacing them evenly. Immediately, lay a sheet of parchment over a burger, then with a super sturdy metal spatula or the back of a small pot, press down very firmly, moving the pressure in a circular motion to press the burgers evenly flat, until they form super thin patties (a scant ¼-inch thick; it feels weird how thin they are). Repeat with the remaining burgers in the pan.
- 6Remove and discard parchment paper. Cook without disturbing until a deep golden crust forms on the bottom, the very edges start to look a little brown, and the patties easily release from the pan, 1 to 2 minutes (they should still look red on top).
- 7Work your spatula under the burgers and flip—really dig under the crust to make sure it's not left behind on the skillet. Place 1 slice of cheese on top of each. Let cook on the other side, until the patties are cooked through and have a nice crust on both sides, about 1 minute more. Transfer to a large plate.
- 8Place the remaining 3 burger balls in the skillet, then smash and repeat the cooking process, adding the remaining 3 slices of cheese after flipping. Once they are cooked, stack the second batch of patties directly on top of the first so that you have a double-stacked burger.
- 9If you'd like to toast the buns, place them cut-sides down in the hot skillet and let toast a few minutes (or you can toast them in the oven, see note below). Assemble the burgers on the buns with your desired toppings.
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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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.



