Keto 7 day meal plan

Juicy Low Carb Smash Burgers

by KetoFocus.com
Nutrition Facts

6

Servings

387

Calories

30.7g

Fat

26.7g

Protein

0g

Net Carbs

The way to have a juicy hamburger you can sink your teeth in is to smash it. Smash burgers have a juicy interior and a crispy outer edge. It's the only way to eat a burger. Once you start smashing your burgers, you will never turn back!

Juicy Low Carb Smash Burgers Ingredients

Juicy Low Carb Smash Burgers Directions

  • 1
    Preheat grill to 450 to 500 degrees F. Divide ground beef into 6 equal portions.
    turning grill knob to preheat outdoor grill
  • 2
    Grab one portion of ground beef at a time and loosely form it into a ball. Do not firmly pack it into a ball. You want the strands to still be loose in order to yield the juiciest burger. Set aside on a flat surface or parchment paper. Repeat with other portions of hamburger meat.
    three balls of ground beef
  • 3
    Place a piece of parchment paper over the patties. Then give each patty a wack with the palm of your hand, smashing the burger down. Remove the parchment paper. See instructions below for cooking burger patties in a cast iron skillet on the grill.
    smashing burger balls into a flat patty on parchment paper
  • 4
    Sprinkle each side of the patties with steak seasoning and salt.
    seasoned burgers
  • 5
    Spray the grill with cooking oil spray or wipe the grate with a paper towel dipped in oil. Use tongs to wipe the grate with the oiled paper towel. Place patties on the grill and grill over direct heat. Cook until desired level of doneness. Rare - cook for about 4 minutes (125 F); Medium-rare - cook for 5 minutes (135 F); Medium - cook for 6 to 7 minutes (145 F); Well-done - cook for 8 to 9 minutes (160 F). Flip the burgers half way through cooking. If desired, add cheese when you have about 1 minute left of cooking.
    smash burgers cooking on a grill

Latest Keto Dishes

Keto Smash Burgers

stacked keto hamburger with all the fixings The best keto hamburger is a smash burger. Smashing your burgers right before cooking creates a beautiful brown crust on the surface of the burger thanks to the Maillard Reaction while maintaining a juicy interior. Having a juicy, delicious burger is key when you are low carb and eating a bunless burger since the hamburger is the star of the show.

Burgers are an easy go-to keto dinner you can make any night of the week. Of course, they are especially popular when the weather gets warmer and it’s grill season.

What is a Smash Burger?

forming smash burger balls

The key to making a good smash burger is to keep the meat loose. The more you mold it and pack it together, the more you will end up with a solid piece of grilled meatloaf. Grad a handful of ground beef and lightly form it into a ball. You want loose strands of ground beef.

There is no need to round off or mold in the edges of the burger. Those loose ends get crispy and are delicious!

When Should You Smash Your Burger?

smashing down the burger balls If you are using a grill to cook your smash burgers, we like to smash our burgers before they hit the grill. That way the loose bits of ground beef don’t fall into the grill and you get delicate, melt in your mouth, juicy burgers.

We smash our burgers by giving each ball of hamburger a wack with the palm of the hand. Place the balls in between two pieces of parchment paper. Smash each one down with the palm of your hand. Then season them with steak seasoning and salt.

If you don’t have access to a grill or want to cook your burgers on a cast iron skillet, you can smash your burgers once they are in the pan. Use a spatula or grill press.

Best Ways to Cook Smash Burgers?

We like to cook our smash burgers on the grill but if you prefer burgers with cripsy edges, cook them in a cast iron skillet.

The benefits of cooking smashburgers in a cast iron skillet or griddle is that the fat doesn’t drip away and the burger is cooked in its own juices. The fat that drips out will help crisp the outer edges of the patty. If crispy edges is what you are going for, you can place the cast iron skillet on the grill and cook the burgers in the skillet but on the grill.

Best Ground Beef Mixture for Smash Burgers

The best ratio of meat to fat for a burger is 80/20. 80% meat and 20% fat. You can pick this mixture up at any grocery store. Unfortunately, the prepacked grass fed ground beef is so packed together, it doesn’t make the best smash burgers. You need a loose grind of ground beef to achieve this.

If having grassfed beef is importand to you, then buy grass fed chuck and short rib. Have the butcher grind them together or grind them on your own. We grind our own hamburger using our Kitchen Aid mixer and grinder attachment.

Best Burger Seasonings

smash burgers seasoned with steak salt

You can’t go wrong with just plain old salt. But I like to add steak seasoning to my burgers. My favorite is by Jacobsen Co. It has garlic, coriander seed, paprika, fennel, rosemary, pepper, thyme, and parsley.

Keto Approved Burger Fixings

keto approved hamburger fixings Whether you are enjoying a bunless burger or using a low carb hamburger bun, my favorite keto burger toppings are mayonnaise, mustard, low carb ketchup, lettuce, pickle, tomato and red onion. Occasionally, I like to top my burgers with a fried egg.

If you are looking for a premade keto hamburger bun, try these ones by Smart Baking Company. keto hamburger buns from the store

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan