Description

A high-protein, meal-prep friendly smash burger bowl that stays crisp and delicious for days. This recipe features crispy smashed beef patties served over rice with classic burger toppings, offering diner-style comfort without the soggy bun.

Ingredients

Scale

1.5 lbs 80/20 ground beef
2 cups cooked white or brown rice (Jasmine recommended)
2 tablespoons avocado oil or vegetable oil
1 cup shredded cheddar or American cheese
1/2 cup dill pickle chips
1/2 cup finely diced red onion
1 medium tomato, sliced and patted dry
1/4 cup burger sauce or Thousand Island dressing
Kosher salt and freshly cracked black pepper
Fresh parsley or chives, chopped (for garnish)

Instructions

Rinse 1 cup of dry rice under cold water until clear. Combine with 2 cups of water in a saucepan, bring to a boil, then reduce heat to low. Cover and simmer for 15-18 minutes. Remove from heat and let sit covered for 10 minutes, then fluff with a fork.
While rice cooks, prepare toppings: dice red onion, slice tomato, pat tomato dry, chop pickles, and measure out cheese and sauce.
Heat a heavy-bottomed skillet (cast iron or stainless steel) over medium-high heat with avocado oil until shimmering.
Roll 1/4 lb of ground beef into a ball, place in the hot skillet, and immediately smash flat with a spatula or press. Season generously with salt and pepper.
Cook for 2-3 minutes until edges are dark brown and crispy. Flip and cook for another 1-2 minutes until fully cooked but juicy. Transfer to a plate.
Repeat with remaining beef balls, cooking in batches to avoid overcrowding.
To assemble, divide rice among four bowls. Top each with two beef patties.
Sprinkle shredded cheese over the hot beef to melt slightly. Add tomato slices, diced onion, and pickle chips.
Drizzle with burger sauce and garnish with fresh herbs. Serve immediately or store components separately for meal prep.

Notes

Ensure the pan is screaming hot before adding beef to get a good crust. Do not press the beef after the initial smash to preserve the crust. For meal prep, store rice, beef, and toppings in separate containers to prevent sogginess. Reheat beef in a skillet for crispiness or microwave for convenience.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 650
Sugar: 5
Sodium: 800
Fat: 35
Saturated Fat: 12
Carbohydrates: 70
Fiber: 3
Protein: 45

Keywords: smash burger bowl, meal prep, high protein dinner, easy weeknight meals, crispy beef, burger rice bowl, gluten-free option