Home / Easy High Protein Smashed Burger Recipe

EASY HIGH PROTEIN 
SMASHED BURGER RECIPE

Updated: 24 September 2025

 high protein smashed burger recipe on plate with sweet potato chips

Most lifters never hit their protein goal because their meals are boring, bland, and feel like a chore. This smashed burger fixes all of that by giving you restaurant-style flavour while hitting your macros.

This high-protein smashed burger is perfect for anyone who trains hard and needs a meal that tastes incredible while fuelling recovery. 

 

With a crispy crust, juicy center, and the rich, savoury taste you would expect from a top burger joint, this recipe takes clean eating to a whole new level. 

 

Pair it with sweet potato fries and you have a balanced post-workout meal that satisfies cravings while supporting muscle growth.

 

WHY DOES HIGH PROTEIN MATTERS FOR WEIGHT LIFTERS?

When you lift weights, small tears form in your muscle fibres. Your body needs protein to repair and rebuild these fibres, which makes your muscles stronger and bigger over time. This process is called muscle protein synthesis.

You do need protein to build muscle. Without enough of it, your body can’t repair properly, and you won’t see the same strength or size gains. Protein also helps keep you full for longer and supports healthy hormone function.
 

For most people, a good guide is:

  • Men: 1.6 to 2.2 grams of protein per kilogram of body weight each day
  • Women: 1.4 to 1.8 grams of protein per kilogram of body weight each day

For example, an 80kg male should aim for roughly 130 to 175 grams of protein per day, while a 60kg female should aim for about 85 to 110 grams.

WHAT YOU WILL NEED.

INGREDIENTS.

  • 500g Woolworths Heart Smart Extra Lean Beef Mince (150g per patty) 
  • 2 x Fresh Tomatoes, sliced
  • 2 x Avocados, sliced
  • 1 cup Baby Spinach
  • 4 x slices Jarlsberg Cheese
  • 3 x Brioche Burger Buns 
  • 1 x medium Sweet Potato
  • 2 x tablespoons Burger Sauce (or mix mayonnaise and barbecue sauce)
  • 2 x tablespoons Breadcrumbs (optional for texture)
  • Salt and pepper to taste

GEAR YOUR NEED.

  • Stainless Steel Burger Smasher
  • BBQ (ideal for creating high heat and a restaurant-style crust)
  • BBQ Tongs and Spatula

MARCOS PER SERVING (APPROX.)

Ingredient Protein (g) Carbs (g) Fat (g) Energy (kcal)
Extra Lean Beef (150g) 33 0 6 205
Brioche Bun 6 25 4 160
Jarlsberg Cheese Slice 7 0 8 120
Spinach (handful) 1 2 0 15
Tomato (1/2) 1 4 0 20
Avocado (1/4) 1 2 5 60
Sweet Potato Fries (100g) 2 21 0 90
Total 51 54 23 670

METHOD.

This recipe is designed for cooking on a BBQ to get the best flavour and texture. A hot BBQ is essential for creating that signature crispy crust.
 

1. Prepare the Sweet Potato Fries
Preheat oven to 200°C. Cut sweet potato into thin strips. Toss with a small amount of olive oil, salt, pepper, and smoked paprika or your favourite spices. Bake for 25 to 30 minutes, flipping halfway through.
 

2. Preheat the BBQ
Heat your BBQ until it is very hot. A high temperature is key for achieving a perfect sear on your smashed patties. Divide the extra lean beef mince into three equal 150g portions. Roll each into a loose ball without overpacking, which makes smashing easier.

3. Shape the Patties
Divide the extra lean beef mince into three equal 150g portions. Roll each into a loose ball without overpacking, which makes smashing easier.
 

4. Cook the Burgers
Place a beef ball directly on the hot BBQ plate. Press down firmly with the Burger Smasher to flatten the patty. Hold for a few seconds to form a solid crust. 

 

Cook for 2 to 3 minutes, flip, and immediately add a slice of Jarlsberg cheese. Cook for another 2 minutes or until the cheese has melted and the patty is cooked through.
 
5. Toast the Buns
Place the buns face down on the BBQ grill for about 30 seconds until warm and lightly crisp.

 

6. Assemble the Burger
Spread sauce on the bottom bun, then layer spinach, tomato slices, avocado, and the smashed beef patty with melted cheese. Top with the remaining bun and secure with a skewer if needed.
 

7. Serve
Plate up with sweet potato fries and extra sauce on the side.

 

8. Enjoy!
 

HOW TO USE A BURGER SMASHER.

Using a burger smasher is the secret to getting restaurant-quality burgers at home. Follow these steps for the best result:
 

1. Preheat the BBQ: Make sure the BBQ is very hot before cooking.
 

2. Place the Beef Ball: Put the beef ball directly on the BBQ plate.
 

3. Smash the Patty:  Press down firmly with the smasher to flatten the patty evenly. Hold for a few seconds to form a crispy crust.
 

4. Flip and Finish Cooking: Flip after 2 to 3 minutes, then add cheese and cook for another 2 minutes.
 

5. Clean the Smasher: Wash with warm, soapy water once cooled.
 

The Stainless Steel Burger Smasher is built with heavy-duty steel and a sturdy wooden handle. Special thanks to Rob at CLD Fabrications for supplying us with the smasher to try out! 

USE TURTLE10 for 10% discount! 

burger smasher bottom side shown burger smasher top side shown

HEALTHY SUBSITUTIONS. 
FIT IT IN YOUR MACROS.

Before making changes, calculate your daily calorie needs and adjust the recipe to fit your fitness goals. If you are cutting weight, focus on reducing carbs and fat while keeping protein high to preserve muscle. If you are bulking, increase portions or add calorie-dense toppings to support muscle growth.
 

+ Add protein: Use turkey or chicken mince instead of beef for a different source of lean protein.

+ Add protein: Top with a fried egg to increase protein and micronutrients.
+ Add protein: Include an extra 75g beef patty if you need higher post-workout protein intake.

- Reduce calories: Swap brioche buns for low-carb wraps or lettuce cups to cut carbs and calories.

- Reduce calories:  Use low-fat cheese or skip cheese to lower fat content while keeping protein high.

 

NUTRITIONAL BENEFITS OF INGREDIENTS.

  • Extra Lean Beef: High-quality protein with iron and zinc to support muscle growth, energy production, and recovery.
     
  • Jarlsberg Cheese: Provides protein and calcium for muscle contraction and bone strength.
     
  • Spinach: Rich in iron and magnesium for oxygen delivery and muscle function.
     
  • Tomato: Source of vitamin C and antioxidants to reduce training-related inflammation.
     
  • Avocado: Healthy fats support testosterone production and joint health.
     
  • Sweet Potato: Complex carbs provide slow-releasing energy for sustained performance and recovery, making it a superior option to white potatoes.

YOUR COMMON QUESTIONS.

Why is protein so important after lifting?

Protein provides amino acids that repair damaged muscle fibres, helping you recover and grow stronger after heavy training.

Why use a burger smasher?

A burger smasher creates a thin, crispy crust that locks in flavour while keeping the inside juicy, just like a restaurant-quality burger.

How do I fit this burger into my macros?

At 51g of protein and 670 kcal, it fits well as a post-workout meal. Adjust buns, cheese, or fries to match your personal macro targets.

When should I eat this meal before training?

Eat at least 2 hours before lifting so your body has time to digest and convert nutrients into usable energy.

Can I make this meal lower in calories without losing protein?

Yes, use lettuce wraps instead of buns and swap fries for steamed vegetables while keeping the 150g patty.
Title

CONTENT AUTHOR:

Adam B. / Director, Turtle Strength

 

Adam is passionate about powerlifting, strength training and digital marketing. Created Turtle Strength to find the best possible product to meet the needs of training. 

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