Juicy Low Carb Smash Burgers
Published March 2, 2020 • Updated July 20, 2026
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I smash my burgers thin on a screaming hot surface and that crisped, crunchy edge is the whole reason these low carb smash burgers exist. Juicy 80/20 beef, loose-packed and smashed flat, with a crust that makes the bun completely optional.
I started smashing burgers a few years ago and I have not gone back to thick patties since. The technique is simple but the result is completely different from a regular burger. You take loosely formed balls of 80/20 ground beef, press them flat on a hot surface, and the fat renders out against the heat to create a crust that almost crackles when you bite into it. That crisped edge is the whole point. The bun just gets in the way of it.
The key is how you handle the meat. I don’t pack my burger balls tight. I want the strands loose, barely holding together, because that’s what gives you a juicy interior once it hits the heat. If you compress the beef like you’re making a meatball, you lose the texture that separates these from regular thick patties. Loose strands, hot surface, one hard press. That’s it.
I’ve made these on the grill and in cast iron, and both work. On the grill at 450-500 degrees, you get great char and a little smokiness. In a cast iron skillet, the crust comes out darker and crispier because the flat surface gives you full contact. I go back and forth depending on the weather, but cast iron has become my default for weeknight dinners. If you like cooking over fire, my grilled keto burger uses a thicker patty with horseradish sauce, and the grilled dry aged tomahawk steak is what I pull out when I want to go all out on the grill.
For seasoning, I keep it to steak seasoning and salt. Nothing fancy. The beef does the work. I season both sides after smashing, not before, so the spices hit the surface right where the crust forms. If you want a solid low carb burger recipe that takes ten minutes and tastes like you put in real effort, this is it.
We eat these without buns most of the time. I’ll pile them on a plate with pickles, mustard, sliced cheddar, and sometimes a few avocado slices. My son ate two patties straight off the pan without asking for bread once. If you want a bun option, that works too. I also love pairing grilled nights with keto grilled pork chops or throwing a keto grilled pizza on alongside for variety.
For meal prep, I roll the balls and freeze them raw. Pull them out the night before, thaw in the fridge, and smash fresh from cold onto a screaming hot pan. Pre-smashing kills the crust. You want that cold ball hitting hot metal so the fat sears on contact. I usually get a week’s worth of lunches out of a double batch.
How to Make Smash Burgers in Cast Iron
If you don’t have a grill or just prefer cooking indoors, cast iron is my preferred method. Heat your skillet over high heat for at least 5 minutes until it’s smoking. Drop a cold, loosely packed ball of beef onto the dry pan and press down hard with a sturdy spatula or burger press. One firm press, then don’t touch it. Let the crust develop for about 2-3 minutes before flipping. The bottom should release cleanly when it’s ready.
I don’t oil the pan. The 80/20 fat content handles it. Season after smashing so the steak seasoning and salt sit right on the cooking surface. Flip once, add cheese if you want it, and pull them after another minute or two. The whole cook takes under 5 minutes per burger. If you like the smash-and-sear technique, my grilled flank steak uses the same screaming-hot approach, and my low carb smashed dumpling tacos take the press-and-crisp idea in a completely different direction.
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Ingredients
2 pounds 80/20 ground beef -
2 tablespoons steak seasoning
-
1 teaspoon salt, optional
Step by Step Instructions
Step by Step Instructions
Preheat grill
Preheat grill to 450 to 500 degrees F. Divide ground beef into 6 equal portions.
Form burger balls
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 for the juiciest burger. Set aside on a flat surface or parchment paper. Repeat with other portions of hamburger meat.
Smash burgers
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.
Season with salt
Sprinkle each side of the patties with steak seasoning and salt.
Grill
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 halfway through cooking. If desired, add cheese when you have about 1 minute left of cooking.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make these in a cast iron skillet instead of on a grill?
I actually prefer cast iron now. Heat the skillet over high for at least 5 minutes until it's smoking, then drop a cold ball of beef right onto the dry surface and press flat. The crust comes out darker and crispier than anything I've gotten on the grill because you get full, flat contact with the cooking surface. The 80/20 fat renders enough that you don't need oil. I flip once after about 2-3 minutes and they're done in under 5. This is my go-to keto burger method on weeknights.
What cheese works best on these?
I use cheddar most of the time. It melts fast in that last minute of cooking and has enough flavor to stand up to the crust. American cheese works if you want that diner-style melt. I've also done pepper jack when I want some heat. The trick is adding it right after you flip so it gets about 60 seconds of direct heat to melt down over the edges.
Can I prep the patties ahead of time or freeze them for meal prep?
I roll the balls and freeze them raw, then thaw them in the fridge overnight before cooking. Don't pre-smash them. Pressing a cold ball onto a screaming hot surface is what creates that seared crust. If you flatten them ahead of time, the meat warms up and you lose the contrast between cold beef and hot metal. I get a full week of lunches out of a double batch this way.
How do I smash them without the meat sticking?
I lay a piece of parchment paper over the ball and press down with my palm or a flat spatula. The parchment keeps the meat from grabbing onto whatever you're pressing with. Some people use a burger press, but my hand works fine. One firm push straight down, then peel the parchment off. Don't press more than once or you'll squeeze out the juices.
What's the best way to serve these without a bun?
I pile my patties on a plate with pickles, mustard, sliced cheddar, and avocado. No wrap, no lettuce cup, just fork and knife. My son eats them straight off the plate and doesn't miss the bread at all. If you want something to hold, butter lettuce works as a wrap. I also like these alongside my keto hamburger helper when I want a more complete plate.
What can I use instead of steak seasoning?
I mix garlic powder, onion powder, paprika, and black pepper when I'm out of my usual steak seasoning. About a teaspoon of each for two pounds of beef. I've also gone with just coarse salt and fresh cracked pepper when I want the beef flavor front and center. The simpler the seasoning, the more the crust does the talking.
How do I reheat leftovers?
I throw them back in a hot cast iron skillet for about a minute per side. The crust crisps right back up, which is the whole advantage of thin patties over thick ones. Microwaving works in a pinch but you lose that crunch. I store mine in an airtight container in the fridge for up to 3 days, and the steak seasoning holds up through reheating better than most burger seasonings I've tried.
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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. Grab 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!
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 whack 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 
You can’t go wrong with just plain old salt. But I like to add steak seasoning to my burgers. My favorite is by 
Whether you are enjoying a bunless burger or using a hamburger bun, my favorite burger toppings are mayonnaise, mustard, ketchup, lettuce, pickle, tomato and red onion. Occasionally, I like to top my burgers with a fried egg.
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Skipped the bun entirely and didn't miss it.
grill not skillet, every time. I burned years on the stovetop version.
Figured smashing would dry them out. The fat ratio saves it.
Put these out and my husband stopped mid-reach just to smell them. First time in years. Something about steak seasoning at 500 degrees.
Stopping mid-reach is the review I needed. The steak seasoning at that temp toasts into the sear instead of just sitting on the surface, that's where the smell comes from. Glad it got you, Joanna.
Didn't realize it was toasting into the sear. That's why it smells so different from anything else I make at the same temp.
26.7 grams of protein is what stopped me mid-scroll and made me actually read this recipe. I pre-mix the steak seasoning in bigger batches now and keep it in a jar by the stove, cuts the prep down to practically nothing on a weeknight. Tried something on my last batch: pressing a small cube of cold butter into each ball before smashing. The fat melts out as the crust forms and you get this browned-butter edge on the outside that cooking spray just doesn't give you. Same crust, richer somehow. Four batches in and I'm not going back.
Summer cookout. Nobody asked where the buns were.
Cookout crowd doesn't lie. That crust is the whole reason the bun stops mattering.
Didn't think of it that way, but yeah. The crust did the talking.
Made these last weekend and the crust actually surprised me, since I've only ever done smash burgers on cast iron and wasn't sure grill grates would give the same effect. Came out really good, but I think I messed up the flip timing. Got nervous about sticking and went in a little early, and you could tell the bottom hadn't fully set yet (my husband kept saying they were great but I knew what they were supposed to be). Is there a visual cue for knowing they're ready without tearing? Like does the edge need to look a certain way at 450-500 degrees, or is it more about waiting a certain amount of time after the smash? The crust is exactly what's been missing from my grilling. Really want to nail it next time.
The edge is your cue. Watch for the color change creeping about a third of the way up the side of the patty. When that gray-brown line is there, the crust has locked in and it'll release clean. Going in early is what causes the tear, the bottom's still stuck. At 450-500 that's usually around 90 seconds after the smash, but I watch the edge, not the clock.
Burger nights were the thing I missed most on keto, and it wasn't the bun. Just... the whole thing felt gone. Every bunless burger I'd made before tasted like I was pretending. This one doesn't. Getting the grill to 500 and that crust on 80/20 beef, 'bun optional' is actually true here.
That's the word for it. I tested this with leaner ground beef when I was developing it and it doesn't crust the same way, even at 500. The fat is the other half of the equation.
Third time this week. Batch two I pulled the parchment too early and the crust came right off with it. Four stars only because I always tell myself one patty and then eat two.
Parchment releases on its own once the crust sets. Don't rush it. And two was always the plan.
Gave it another minute to set before pulling and it came right off clean. And yeah, two was probably always the plan.
That crispy edge sent me straight back to my dad's backyard cookouts, burgers smashed flat and sizzling on cast iron all afternoon. Two years keto and this is the first one I didn't miss the old version.
Cast iron hot enough to smoke is what gets that crust. I run mine on high for at least five minutes before the beef even touches it. Two years in and not missing the bun is the whole point.
I mixed a tablespoon of Worcestershire into the beef before forming the balls, just curious what it would do, and the savoriness came up a full notch without touching the texture at all. The smash still gave those crispy, crunchy edges the recipe is built around, but there was noticeably more depth in every bite. Made it both ways back to back this weekend to make sure it wasn't in my head. It wasn't. Adding this to the summer grill rotation for sure.
Side by side is the only real test. One tablespoon threads right into the steak seasoning without taking over. Two would probably push it into steak sauce territory.
Found out the hard way that packing the beef too tight before smashing kills that crackly crust, loose balls only.
Tight packing squeezes the air out before it ever hits the pan. I keep mine barely holding together for the transfer. Hope the next batch crackles, Lindsey.
I've made probably four or five keto smash burger recipes trying to get a real crispy crust and none of them delivered. Always came out soft and kind of bleh. The screaming hot grill and smashing them flat is what I was missing. Edges caramelized and had this crunch I wasn't expecting, and I kept sneaking bites while assembling. Zero net carbs and a crust that actually works. Don't know why I messed with the other recipes so long.
Sneaking bites while assembling. That's the tell. Temperature is the one thing every other recipe skips over.
Tried smash burgers twice before on a cast iron and they were never worth the cleanup. The grill at 450 with the parchment paper smash gets a crust on the edges I haven't managed any other way. This is the one.
Cast iron has to be smoking before the beef hits it. Mine takes a solid 5 minutes on high before I drop anything. The grill just gets there on its own.
Mixed a splash of Worcestershire into the beef before forming the balls and honestly that extra kick on the seared crust is SO worth it. Tiny change but you notice it immediately. Steak seasoning alone is great, I just can't go back now.
The sear locks that in differently than you'd expect. Steak seasoning alone does feel like it's missing something now.