This Smash Burger is a high-protein, flavour-packed classic that delivers crispy edges, melted cheese, and juicy beef all stacked inside a soft brioche bun. It’s everything you want from a proper burger, made lighter and macro-friendly.
If you love bold, satisfying meals that don’t compromise your fitness goals, check out our Chilli Con Carne with Rice next!
Smash Burger
If you’re after a satisfying, high-protein meal that feels like a proper treat, this Smash Burger has you sorted. It’s juicy, cheesy, and stacked with flavour without throwing your macros off track.
With perfectly seared beef, melted American cheese, and fresh toppings layered into a soft brioche bun, it delivers serious burger-shop vibes without the guilt.
Each serving packs 44g of protein and just 495 calories, making it ideal for a high-protein lunch or a post-training dinner that hits every craving.
Why We Love this Recipe
- High in Protein: With 44g of protein per serving, it’s a great way to fuel muscle recovery or hit your daily target.
- Easy to Make: Just mix, smash, sear, and stack.
- Quick to Make: You can have it prepped, cooked, and ready in under 15 minutes.
What is a Smash Burger?
A smash burger is made by pressing a ball of minced beef directly onto a hot pan or skillet to flatten it into a thin patty. This technique creates a crispy, caramelised crust also known as the Maillard reaction that locks in flavour and juiciness.
Unlike thick pub-style burgers, smash burgers cook quickly and develop more surface flavour. They’re often stacked with cheese, pickles, and classic toppings, making them a favourite for anyone craving that diner-style bite.
Smash Burger Nutrition
This high-protein Smash Burger strikes the perfect balance between indulgent flavour and macro-friendly fuel. With crispy beef, melted cheese, and a toasted brioche bun, it’s a proper treat that supports your goals not sabotages them. Here’s the nutritional breakdown per serving:
Calories: 495
Protein: 44g
Carbs: 34g
Fat: 20g
Ingredients
- 5% Fat Beef Mince: Lean yet juicy, this keeps the fat low while delivering rich, beefy flavour.
- American Cheese: Melts perfectly over the hot patties for that classic, creamy cheeseburger finish.
- Brioche Bun: Adds a slight sweetness and soft, buttery texture that holds everything together.
- Iceberg Lettuce: Brings crunch and freshness to balance the richness of the burger.
- Tomato Slices: Juicy and vibrant, they add a touch of acidity and colour.
- Seasoning: The essentials enhancing the natural flavour of the beef.
How to Make Smash Burgers
See recipe card for ingredient quantities and full instructions.
To start, we season the beef mince right in the bowl. We add salt, pepper, paprika, onion powder, and garlic powder, then gently mix it all together. The key here is not to overwork the mince—just enough to evenly coat it with flavour.
Next, we roll the seasoned mince into two equal balls. There’s no need to flatten them yet—the signature smash comes in the pan.
Now we heat a cast iron or stainless steel pan over high heat until it’s smoking hot. Once ready, we spray it with low-calorie cooking spray and add the beef balls. Then comes the fun part—we smash them flat with a metal spatula to create that crispy, caramelised crust. Let them cook undisturbed for about two minutes.
After flipping the patties, we place a slice of American cheese on each and cook for another minute or two until melted to perfection. Once done, we set them aside and toast the brioche bun in the same pan to soak up all those burger juices.
Finally, it’s time to assemble. We layer one patty on the bottom bun, top with lettuce and tomato, then stack the second patty on top. To finish, we add the sauce of our choice—ketchup, mustard, mayo, or anything else that hits the spot.
Tips
- Use a hot skillet. Preheat your cast iron or stainless steel pan until it’s smoking hot. This ensures a crispy, caramelised crust on your patties.
- Smash once and don’t press again: Place your beef ball on the hot skillet and press it down firmly with a spatula for about 10 seconds. Avoid pressing again after this to keep the juices locked in.
- Toast the bun in the same pan: After cooking the patties, toast your brioche bun in the same skillet. This adds flavour and ensures the bun is warm and slightly crispy.
Recipe Variations & Substitutions
- Lower-Calorie Bun: Opt for lettuce wraps, low-calorie bread, or even portobello mushrooms to reduce carbs and calories.
- Higher Fat Beef: For a juicier patty, use 20% fat beef mince. This increases flavour but also adds calories.
- Cheese Alternatives: Swap American cheese for cheddar, Swiss, or pepper jack to change the flavour profile.
- Additional Toppings: Enhance your burger with pickles, grilled onions, or jalapeños for extra crunch and flavour.
- Sauce Variations: Experiment with mustard, barbecue sauce, or spicy mayo to suit your taste preferences.
Storage
Fridge: Store leftover patties in an airtight container and refrigerate within 2 hours of cooking. They’ll stay fresh for up to 3–4 days.
Freezer: Wrap each patty tightly in foil or cling film, then place in a freezer-safe bag or container. Freeze for up to 3 months.
Frequently Asked Questions
Yes! A heavy stainless steel pan works well too. Just ensure it’s preheated until smoking hot to achieve that signature crust.
Smashing the patty increases its surface area, promoting the Maillard reaction, which creates a crispy, caramelised crust and enhances flavour.
You can, but leaner beef may result in a drier patty. Using 5% fat beef strikes a good balance between flavour and lower fat content.
Place a piece of parchment paper over the meat ball before smashing.
More High Protein Dinner Recipes
After you try this Smash Burger Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Smash Burger with Cheese Lettuce and Tomato
Equipment
- 1 Cast iron skillet (or stainless steel pan)
- 1 Metal spatula
- 1 Mixing Bowl
Ingredients
- 150 g 5% Fat Free Beef Mince (95% Lean Ground Beef)
- 2 slices American Cheese Slice
- 2 tbsp Shredded Iceberg Lettuce
- 2 slices Tomato
- 1 Brioche Burger Bun
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Paprika
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- Low-calorie Cooking Spray
Instructions
- Season the Mince: Place the beef mince in a mixing bowl. Add the salt, black pepper, paprika, onion powder, and garlic powder. Gently mix until the seasoning is evenly distributed
- Form the Patties: Divide the seasoned mince into two equal portions (75g each). Roll each portion into a ball.
- Preheat the Skillet: Place your cast iron skillet over high heat and allow it to become very hot. This ensures a good sear on the patties.
- Cook the Patties: Spray the skillet with low-calorie cooking spray. Place the beef balls into the skillet and smash them flat with a metal spatula. Cook for 2 minutes until crispy.
- Flip and Add Cheese: Flip the patties, add a slice of American cheese to each, and cook for another 1-2 minutes until melted.
- Toast the Bun: Once the patties are done, set them aside. Place the sliced brioche bun face-down in the same skillet and toast until golden.
- Assemble the Burger: Layer one patty onto the bottom bun, top with shredded lettuce and tomato slices, then add the second patty. Finish with the top bun and add the sauce of your choice.
Notes
- Customise Your Burger: Add sauces like light mayo, mustard, or sugar-free ketchup. Pickles or grilled onions also work great.
- No Cast Iron? A stainless steel pan will also work well, just make sure it’s hot enough to get those crispy edges!
