Craving a diner-style burger without the calorie crash? This Healthy Smash Burger uses 95% lean beef and a clever steam-melting technique to deliver that iconic crispy crust and gooey cheese for a fraction of the fat. Paired with fresh toppings and a toasted brioche bun, it’s a 15-minute, high-protein meal that satisfies your fast-food cravings while keeping your health goals on track.
4 Servings
323 Calories
35g Protein
22g Carbs
9g Fat
Ingredients
- 1 lb (500 g) ground beef (95/5)
- cooking spray
- salt and pepper
- slices low-fat American cheese
- water
- 4 brioche buns
- 12 thin slices dill pickles
- iceberg lettuce (shredded)
Directions
- Season the ground beef in a bowl using salt and pepper (add or subtract to taste). Mix by hand until the seasoning is evenly incorporated.
- Divide the ground beef into 4 round balls (¼ lb) and set aside. 1 lb = 4, ¼ lb portions.
- Pre-heat a non-stick or cast iron pan to medium high and lightly spray with cooking oil spray.
- Prep the baking paper by cutting or folding about a 6 in x 6 in square (enough to cover the smashed burger in the pan).
- Set 1 beef portion into the pan. Set the prepped sheet of baking paper on the beef ball, and smash it down with a heavy spatula or burger press. Smash it to about ¼ in thick.
- Remove the baking paper. Add a pinch of salt and pepper to the patty to further season. Cook until a crust has formed (roughly 90 seconds).
- Flip with a spatula and add a final pinch of salt and pepper to season. Cook until a crust starts to form (roughly 60 seconds) or to your preference.
- Add 1 slice of cheese on top of the patty. Add a teaspoon of water to the pan to create steam, cover the pan with a lid and cook until the cheese is just starting to melt. Remove the patty from the pan.
- Repeat for each patty, reusing the same baking paper for each burger patty.
Toast the buns
- Lightly toast the hamburger buns in a pan with cooking spray until golden.
Assemble the burger
- Spread a dollop of your favorite sauce on each half of each bun.
- Place the smash beef patty on the bottom bun, a layer of thin cut pickles, and shredded lettuce.
- Top with the other half of the bun.
- Serve and enjoy.
Meal Prep Tips
- Roll, Don't Press: Pre-roll the beef into balls and store in an airtight container. Don't smash them until you’re ready to cook to keep them juicy.
- The Burger Kit: Pre-shred the lettuce and slice the pickles. Store them in one container with a damp paper towel to keep them crisp.
- Sauce Ready: Mix your low-cal sauce in a squeeze bottle or small jar for the week.
- Cook Fresh: These cook in under 5 minutes, so it’s best to sear the meat right before eating rather than reheating, which can make them dry