Low Calorie Smash Burgers
Chef Jack Ovens
Qualified Chef · 1.63M Subscribers
Updated November 2026
A smash burger is all about the crust. You press a loose ball of beef into a screaming hot pan, and the edges go deep brown and crispy in about 90 seconds. Stack two of them with melted cheese and you’ve got a double that tastes like it came from a diner.
This version keeps the calories down. It uses lean 10% mince, light cheese slices and a sauce built on 0% Greek yoghurt, with ketchup, horseradish, paprika and Worcestershire for that creamy, tangy Outback flavour.
It makes four burgers in 30 minutes. The sauce is stored separately and the patties reheat in a minute, so they hold up well as meal prep.
Low-Calorie Smash Burgers
BEEF · MEAL PREP · EASY
Why You'll Love This Low-Calorie Double Smash Burger
All the Crust, Fewer Calories
Thin patties cook in about two minutes, so the beef stays juicy even with lean mince. The crispy edges do the work that extra fat usually does.
Two patties per bun means every bite has a lot of surface area, which means more crust and more cheese. It feels like a proper double, not a diet burger.
The yoghurt sauce takes a couple of minutes to mix and gets better the longer it sits. Keep it in a small container and add it after reheating, so the bun doesn't go soggy.
Low Calorie Double Smash Burgers
Ingredients
Burger Patties
- 600 g Lean Beef Mince 10% Fat
- 8 Light Cheese Slices
- 4 Burger Buns Sliced
- 4 g Smoked Paprika
- 4 g Onion Powder
- 5 g Fine Salt
- 1 g Black Pepper
- 5 ml Spray Oil For Cooking
Outback-Style Sauce
- 115 g 0% Greek Yoghurt
- 4 g Smoked Paprika
- 4 g Garlic Powder
- 10 g Tomato Ketchup
- 10 g Creamed Horseradish
- 10 ml Worcestershire Sauce
- Salt & Ground White Pepper To Taste
Method
- Make the sauce. Combine the Greek yoghurt, smoked paprika, garlic powder, ketchup, creamed horseradish and Worcestershire sauce in a bowl. Mix until smooth and season with salt and ground white pepper. If the yoghurt is watery, strain it first. Refrigerate for 30 minutes so the flavours develop.
- Prepare the patties. Divide the beef mince into 8 loose 75g (2.6oz) portions and roll into balls, without overworking the mince. Combine the smoked paprika, onion powder, salt and black pepper in a small bowl.
- Heat the pan. Place a cast iron or heavy-based frying pan over high heat for 3 minutes, then lightly coat with the neutral oil.
- Smash the patties. Working in batches of 2-3, place the beef balls in the hot pan. Cover each with baking paper and firmly smash into patties about 1cm (⅜ inch) thick. Immediately season the exposed side with the spice mix.
- Cook and flip. Cook for about 90 seconds, until the edges are deeply browned and crispy. Scrape firmly underneath each patty to keep the crust, then flip.
- Add the cheese. Place a cheese slice on each patty and cook for another 20-30 seconds, until the beef is cooked through to 71°C (160°F) and the cheese has melted. Stack two patties to make each double burger. Repeat with the remaining patties.
- Toast and assemble (to serve fresh). Toast the cut sides of the buns in the pan for about 1 minute. Spread the sauce over the bottom and top of each bun, then add the double smash patties.
- Meal prep. Let the patties cool for about 15 minutes. Portion each double burger into a meal prep container and keep the sauce separate in a small airtight container.
Private Notes
Chef's Tips
Get the pan properly hot and smash only once. Preheating for 3 minutes gives you the deep browning that makes a smash burger taste like one. Press hard right at the start, then leave it alone. Pressing again squeezes out the juices from lean mince.Scrape, don’t slide. The crust sticks to the pan, and the crust is where the flavour is. Use a stiff metal spatula and scrape right underneath each patty, so the crispy base comes up with the burger.Make the sauce ahead. The 30 minutes in the fridge mellows the horseradish and lets the paprika and garlic come through. It tastes better after a few hours, so you can make it the night before.
Storage & Reheating
Cool within 1 hour of cooking, then refrigerate at 4°C (39°F) or below and eat within 4 days. Keep the sauce in a separate airtight container until serving. The burgers freeze for up to 3 months. Thaw overnight in the fridge before reheating.To reheat, remove the bun and microwave the patties for 60-75 seconds under a damp paper towel, or air fry at 180°C (355°F) for about 3 minutes, until steaming hot and at least 74°C (165°F) throughout. Toast the bun separately and add the sauce after reheating.
Serving 1BurgerCalories 492kcalCarbohydrates 30.7gProtein 54gFat 15.4gSaturated Fat 6.6gPolyunsaturated Fat 0.53gMonounsaturated Fat 4.22gTrans Fat 0.3gCholesterol 106.2mgSodium 1493mgPotassium 648.1mgFiber 0.3gSugar 8gVitamin A 106.8IUVitamin C 1.24mgCalcium 287.3mgIron 4.1mg
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Common Questions
Do I need a cast iron pan?
It's the best option because it holds heat and gives you the deepest crust, but any heavy-based frying pan works. Preheat it for 3 minutes over high heat, and cook in small batches so the pan doesn't cool down.
Can I use regular beef mince instead of lean?
Yes. Higher-fat mince will give you a juicier burger and even more crust, but it will also add calories. Cook it the same way, until the beef reaches 71°C (160°F), and pour off any excess fat from the pan between batches.
Can I freeze these burgers?
The cooked patties freeze well for up to 3 months. Freeze them without the bun or sauce, and thaw them overnight in the fridge before reheating. Don't freeze the sauce, as the yoghurt separates when it thaws. Make a fresh batch when you need it.
What can I use instead of creamed horseradish?
You can leave it out, and the sauce will be milder and slightly sweeter. For a similar kick, stir in 1 tsp of Dijon mustard instead. Taste as you go and adjust the salt and white pepper.
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