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Keto Smashed Burgers w/ Special Sauce

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Last Updated on May 22, 2022

Don’t waste your money eating out when you can make burgers that taste even better at home! No vegetable or seed oils, no unhealthy ingredients.

Keto Burgers

Getting the spices right is the key to really enjoying your burger. Here are the spices used in this recipe to get that high quality restaurant taste at home:

  • For use with: 1 lb Ground Beef
  • 2 tsp Dijon Mustard
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 3/4 tsp Cardnl Savory Salt
  • 1/2 tsp Ground Black Pepper

Burger Recipe

For directions on all steps, scroll down to the recipe card.

  1. While the onions are cooking, combine all burger ingredients and mix to combine well. Divide into 8 equal portions, rolling each portion into a ball.
  2. Heat a skillet over medium-high heat (we prefer well-seasoned cast iron).
  3. Place a ball of meat on the heated skillet and immediately smash it down as flat as possible with the back of a large spatula. Cook about a minute, or until it easily releases from the pan and is slightly charred. Flip and cook another minute. If you’re using cheese, add it now while the other side is cooking (this will melt the cheese while it cooks).

Keto Burger Special Sauce Recipe

You probably already know this but when you eat out it’s almost a guarantee that the sauce you’re eating has a base of very cheap seed or vegetable oil. These vegetable oils are high in Omega 6 and while Omega 6 is essential, too much may cause inflammation. We tried to avoid consuming these cheap, industrial oils as often as we can.

In this special sauce recipe, you can avoid the junk. Here’s what you need:

  • 1/4 cup Mayo – find one with Avocado oil as first ingredient. One option is Primal Kitchen, here’s a look at the ingredients: Avocado Oil, Organic Eggs, Organic Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract.
  • 2 Tbsp Dijon Mustard
  • 1 Tbsp Sugar-Free BBQ Sauce
  • 1 clove Garlic, minced
  • 1 tsp Smoked Paprika

Beef (eat it every day)

Want to avoid having to take a multivitamin everyday? Us too. Consider eating beef daily to get in the right nutrients your body needs.

Here’s a list of nutrients found in beef:

L-Carnitine, Glutathione, Phosphorus, Zink, Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Creatine, Fatty Acids, Conjugated Linoleic Acid, Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B5, Carnosine, and protein.

Check out this blog post on Benefits of Beef

There’s a lot of bad information online and in some “scientific” circles in relation to beef consumption. There is one truth in all of that data: there is no causation study with humans that link beef consumption to disease. None.

There are faulty correlative studies that are typically conducted via questionnaire showing a correlation. However, correlation could be attributed to nearly any disease and any circumstance if you structure the study to suit your desired outcome.

The fact remains: the nutrients in beef are basically second to none.

Enjoy your burger, it’s a health food and ruminant meats like beef have been a human food staple since the dawn of time.

Low-Carb Smashed Burgers w/ Special Sauce

Low-Carb Smashed Burgers w/ Special Sauce

Yield: 8 patties

Ingredients

Sauteed Onions

  • 3 Tbsp Butter (or avocado oil)
  • 1 large Yellow Onion

Burgers

  • 1 lb Ground Beef
  • 2 tsp Dijon Mustard
  • 1 tsp Smoked Paprika
  • 1 tsp Dried Parsley
  • 3/4 tsp Cardnl Savory Salt
  • 1/2 tsp Ground Black Pepper

Burger Sauce

  • 1/4 cup Mayo
  • 2 Tbsp Dijon Mustard
  • 1 Tbsp Sugar-Free BBQ Sauce
  • 1 clove Garlic, minced
  • 1 tsp Smoked Paprika

Optional Toppings

  • Cheddar Cheese (omit for Whole30)
  • Fried Eggs
  • Tomato Slices
  • Avocado Slices
  • Pickles

Instructions

Burger Sauce

  1. Combine all sauce ingredients in a small bowl and stir to combine well. Set aside while you prepare the onions and burgers.

Sauteed Onions

  1. Peel the onion and cut in half. Cut each half in half again and slice very thinly.
  2. In a medium skillet over medium-low heat, melt the butter. Add the onions to the melted butter and saute until soft, golden, translucent, and fragrant. Stir occasionally to prevent burning along the edges. This can take up to 20 minutes, but try not to rush it, low and slow will give you the best results.
  3. Remove from heat when they are done.

Burgers

  1. While the onions are cooking, combine all burger ingredients and mix to combine well. Divide into 8 equal portions, rolling each portion into a ball.
  2. Heat a skillet over medium-high heat (we prefer well-seasoned cast iron).
  3. Place a ball of meat on the heated skillet and immediately smash it down as flat as possible with the back of a large spatula. Cook about a minute, or until it easily releases from the pan and is slightly charred. Flip and cook another minute. If you're using cheese, add it now while the other side is cooking (this will melt the cheese while it cooks).
  4. Remove from the skillet and repeat the process until all burgers are cooked.
  5. Serve with Burger Sauce, Sauteed Onions, and any other desired toppings.

Notes

Nutrition Facts do not include optional toppings

Nutrition Information
Yield 8 Serving Size 1 patty
Amount Per Serving Calories 266Total Fat 20gSaturated Fat 7gTrans Fat 1gUnsaturated Fat 10gCholesterol 65mgSodium 382mgCarbohydrates 2gFiber 1gSugar 1gProtein 16g

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