Making restaurant-quality food at home with fewer calories is entirely possible. This recipe demonstrates how to create a satisfying smash burger that rivals its restaurant counterpart without the high calorie count. We’ll analyze the traditional smash burger preparation and identify opportunities for healthier substitutions without sacrificing flavor.
The typical restaurant smash burger starts with two 2.5-ounce balls of 80/20 ground beef seasoned with salt and pepper. The buns are toasted in melted butter on the griddle, and the beef is smashed thin under parchment paper to create a crispy crust. After flipping, American cheese is melted between the patties. The burger is then assembled with mayo, shredded lettuce, red onion, and pickles on a toasted brioche bun.
This indulgent burger often totals around 757 calories, with 65% coming from fat. Our goal is to reduce fat and overall calories while preserving the deliciousness of the smash burger experience.
Leaner ground beef, such as 93/7, significantly reduces calories. While leaner beef might lack the rich beefy flavor of higher fat content, the impact is minimized by the melted American cheese, which adds juiciness and a satisfying texture.
Instead of butter for toasting the buns, mayonnaise offers a lower-calorie alternative and superior cooking properties. Mayo has a higher smoke point and spreads more easily, ensuring even browning with less fat. Seven grams of mayo achieves the same golden-brown finish as 14 grams of butter, cutting calories in half.
Finally, swapping the traditional mayo spread for a lighter, more flavorful sauce further reduces calories. A mixture of Dijon mustard, ketchup, and finely chopped pepperoncinis provides tang, sweetness, and a pleasant acidity with a satisfying crunch. One tablespoon of this sauce contains significantly fewer calories than mayo.
To prepare the lower-calorie smash burger, gather your toppings first: thinly sliced red onion, romaine lettuce, pickle slices, and American cheese. Combine equal parts Dijon mustard, ketchup, and minced pepperoncini for the burger sauce. Spread seven grams of mayo on both halves of the brioche bun.
Heat a cast-iron pan or griddle over medium-high heat. Divide five ounces of 93/7 ground beef into two 2.5-ounce balls, seasoning generously with salt and pepper. Toast the prepared buns on the hot griddle.
Place the beef balls on the lower part of the griddle, cover with parchment paper, and smash them thin. Cook for about 60 seconds per side, developing a crispy crust. Flip and top one patty with American cheese before placing the other patty on top. Remove the toasted buns from the griddle.
To assemble, spread the burger sauce on both halves of the bun. Add lettuce, red onion, pickles, the double patty with melted cheese, and the top bun.
This lower-calorie smash burger delivers satisfying flavor at approximately 522 calories, with a balanced macronutrient profile of carbs, fat, and protein. While the full-fat version offers a richer, beefier experience, the lower-calorie version provides a delicious and healthier alternative without sacrificing enjoyment.
Smash burger on a brioche bun with lettuce, red onion and pickles
The lower-calorie version doesn’t completely replicate the richness of the original, but the flavorful sauce and melted cheese compensate for the reduced fat content. It’s a satisfying, healthier option that allows for more frequent enjoyment without the guilt.
