
Smash Burgers
These Smash Burgers provide 20g protein and 396 calories per serving, scaling to 4 portions for efficient stovetop prep. Quick cooking fits between training sessions when you need fuel without extensive kitchen time. Stack multiple servings throughout the day to meet your total protein target without monotonous meals.
Ingredients
- •80/20 Ground Beef(454g)
- •Butter(60g)
- •Bread, French Or Hoagie Roll
- •Lettuce, Iceberg
- •Tomato
- •Yellow Onion
Instructions
- 1Divide the ground beef into four equal portions. Grate the frozen butter onto each portion, wrap the meat around it, and shape into balls. Refrigerate until ready to cook.
- 2Place a cast iron skillet over high heat for 2–3 minutes until smoking hot. Season each beef ball with salt and pepper, then place one in the pan and immediately smash flat with a spatula, pressing firmly for 30 seconds. Keep the spatula on the patty and cook 2 minutes until the edges turn gray and the underside develops a golden-brown crust.
- 3Carefully work the spatula under the patty to loosen it from the pan, then flip and smash again. Cook 2 minutes more until the second side is golden brown and the internal temperature reaches 160°F. Transfer to a cooling rack and repeat with remaining patties, wiping the pan between batches.
- 4While the patties rest, position an oven rack in the upper third and preheat to broil. Slice the onion and tomato, and tear or chop the lettuce into bite-sized pieces. Set aside.
- 5Melt the remaining butter and brush the inside of each bun with it. Place them buttered side up on a sheet pan and broil for 1–2 minutes until golden brown, watching carefully to prevent charring.
- 6Place each cooked patty on the bottom bun and top with onion rounds, tomato slices, and lettuce. Cap with the top bun.
Nutrition — Per Serving
396
calories
20g
protein
35g
fat
- Carbohydrates
- 0g
- Saturated fat
- 16.3g
- Sodium
- 171 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~129g each
Macro data sourced from USDA FoodData Central
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How much protein does Smash Burgers have per serving?
Each serving contains 20g of protein and 396 calories with 35g fat and 0g carbs. This is a zero-carb option ideal for those following ketogenic or very low-carb approaches.
How long does Smash Burgers take to prep?
Quick prep time with 4 servings per batch makes this stovetop recipe efficient for short meal prep sessions. You can complete multiple batches quickly to cover several meals.
Is Smash Burgers good for fat loss?
At 396 calories and 20g protein per serving, this recipe works best as a supplemental meal or snack rather than a primary protein source during fat loss. The high fat content (35g) means careful portion control within daily calorie targets.



