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
- 1Separate the ground beef into four equal portions.
- 2Grate 1/2 tablespoon of frozen butter onto each portion. Wrap the meat around the butter and shape it into a ball. Chill the beef until you are ready to cook. Place an ungreased cast iron skillet over high heat. Turn on your exhaust fan. Open a window.
- 3When the skillet is smoking hot, sprinkle a 3/4 teaspoon of burger seasoning all over the beef ball, then place it in the pan.
- 4Smash down with a spatula and keep the spatula on the burger as it cooks. When you see the top of the patty change color (about 2 minutes), carefully work the spatula under the patty. Take your time with this step, as the patty will be stuck to the pan.*
- 5When you have loosened the patty, flip it and smash it again. Cook for 2 minutes more, remove the patty from the pan, and rest it on a cooling rack. Wipe the pan down with a paper towel and cook the remaining patties.
- 6While the patties rest, place a rack in the top third of your oven and put it on broil. Melt the remaining 2 tablespoons of butter and brush it onto the inside of the buns. Place them buttered side up on a sheet pan and toast in the oven for a few minutes until golden.
- 7Assemble the burgers. Place the burger on the bottom bun and top with onion rounds, tomato slices, and lettuce. Add the top bun and enjoy the crispiest, smokiest, burger ever!
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
AI Swap Engine
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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.
