High Protein Smashed Burger
Elevate your burger game with this High Protein Smashed Burger recipe, a healthier twist on the classic favorite, packed with flavor and nutrients. Made with lean ground beef (90% lean), a hint of Worcestershire sauce, and enhanced with a protein boost from a whole egg, these thin and crispy patties are smashed to perfection in a hot skillet. Topped with melted cheddar cheese and layered with fresh lettuce, juicy tomato slices, and thinly sliced red onion on toasted whole wheat buns, this burger strikes the perfect balance between indulgence and nourishment. To top it off, a tangy, creamy sauce made from low-fat Greek yogurt and mustard adds an irresistible touch. Ready in just 30 minutes and ideal for a satisfying, protein-rich meal, this recipe is your new go-to for quick, wholesome comfort food.
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Recipe Information
Ingredients
- 1 pound lean ground beef (90% lean)
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 0.5 medium red onion, thinly sliced
- 1 medium tomato, sliced
- 4 leaves lettuce leaves
- 4 pieces whole wheat hamburger buns
- 4 slices cheddar cheese slices
- 1 large egg
- 2 tablespoons low-fat Greek yogurt
- 1 tablespoon mustard
- 1 teaspoon Worcestershire sauce
Instructions
In a mixing bowl, combine the lean ground beef with salt, pepper, one beaten egg, and Worcestershire sauce until well mixed. Divide the mixture into 4 equal parts and roll each part into a ball.
Heat a large skillet or griddle over medium-high heat. Add olive oil to the skillet.
Once the oil is hot, place the beef balls in the skillet, ensuring there is enough space between each ball. Use a heavy spatula to press each ball down into a thin patty.
Cook the patties for about 3 minutes until the edges start to brown. Flip the patties and place a slice of cheddar cheese on each. Cook for another 2-3 minutes until the cheese melts and the patties are cooked to your desired doneness.
Meanwhile, toast the whole wheat buns on a separate pan or in a toaster.
In a small bowl, mix the low-fat Greek yogurt and mustard to create a sauce.
Assemble the burgers by spreading the yogurt mustard sauce on the bottom half of the toasted buns. Layer with lettuce, a cheese-topped patty, a tomato slice, onion slices, and finish with the top bun.
Serve the burgers immediately while they're hot and the cheese is melted.
Nutrition Facts
Calories |
2199 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 112.8 g | 145% | |
| Saturated Fat | 49.8 g | 249% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 663 mg | 221% | |
| Sodium | 3688 mg | 160% | |
| Total Carbohydrate | 133.3 g | 48% | |
| Dietary Fiber | 19.9 g | 71% | |
| Total Sugars | 25.9 g | ||
| Protein | 158.5 g | 317% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 1426 mg | 110% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2242 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
