Real smash burgers with lean beef: press the balls thin so the edges char and crisp, then stack with a tangy special sauce, charred onion and pickles. Each burger is 27.5g of protein for 327 calories.

The whole technique is the smash — thin patties mean maximum crispy, charred surface area.

Ingredients

  • For the burgers
  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Hamburger buns — 2, ~50 g each [P 8 C 50 F 4]
  • Salt, pepper, paprika, garlic powder, onion powder — to taste
  • For the sauce
  • Fat-free plain Greek yogurt — 1 tbsp [P 1 C 1 F 0]
  • Sugar-free ketchup — 1 tbsp
  • Light mayo or Miracle Whip — 2 tbsp [P 0 C 1 F 8]
  • Water — 1 tbsp (to thin)
  • For the toppings
  • Tomato — ½ medium, sliced
  • Onion — ½ cup, sliced
  • Pickle slices — 8

Method

  1. Form balls. Roll the beef into 4 balls.
  2. Smash and cook. In a hot oiled pan, press each ball flat with a spatula or second pan, season, and cook ~1 minute until the edges char; flip and repeat.
  3. Char the onion. Toast the buns and cook the sliced onion 2–3 minutes.
  4. Build. Mix the sauce, spread on both buns, and stack two patties with tomato, onion and pickles.

What to eat it with

  • A splash of pickle juice in the sauce, for a kick.
  • A little low-fat cheese (adds calories).
  • Oven fries on the side.

Variations

  • Any ground meat: turkey works.
  • Cheeseburger: add a thin slice of cheese.
  • Lettuce-wrapped for low carb.

Honest notes

  • Fibre: about 2g a burger, from the bun and veg.
  • Beef note: 95% lean keeps the 8.5g fat honest; fattier beef raises it.
  • Macros: reconcile with the per-burger 327 cal / 27.5g protein listed; no correction needed.