Smash Burger with Sweet Potato Fries
Thin, crispy-edged smash patties on a whole wheat bun with avocado, pickles, and a Greek yogurt recovery sauce, served alongside roasted sweet potato fries. Comfort food that earns its place — lean beef delivers serious protein while the sweet potatoes and bun refuel your carb stores.
Carbs
~44g
Proteins
~38g
Burger Patties
Sweet Potato Fries
Recovery Sauce
Assembly
To optimize digestion and nutrient absorption, ensure the smash burgers are cooked thoroughly but remain juicy. The lean ground beef provides excellent protein without excessive saturated fat, which can slow digestion. For lighter training days or lower intensity runs, consider using smaller patties or serving with a larger portion of salad instead of fries. For higher carb needs, an extra sweet potato or a larger bun can be used. This recipe is easily adaptable; for a gluten-free option, use gluten-free buns. The recovery sauce can be made ahead and stored in the refrigerator for up to 3 days. Leftover patties can be stored in an airtight container for 2-3 days and reheated gently, though fresh is always best for texture.
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Preheat oven to 200°C (400°F). Wash and cut sweet potatoes into uniform fries. In a large bowl, toss the sweet potato fries with 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp salt, and 1/8 tsp black pepper until evenly coated. Spread them in a single layer on a baking sheet.
Bake for 20-25 minutes, flipping halfway through, until golden brown and tender.
While fries are baking, prepare the recovery sauce. In a small bowl, whisk together 1/4 cup plain Greek yogurt, 1 tbsp Dijon mustard, 1 tsp apple cider vinegar, 1/2 tsp garlic powder, a pinch of salt, and a pinch of black pepper. Set aside.
Divide 450 g lean ground beef into 2-3 equal portions and gently form into loose balls. Heat a cast-iron skillet or heavy-bottomed pan over high heat until very hot. Add the beef balls to the pan, leaving space between them. Immediately smash each ball flat with a sturdy spatula, pressing firmly for about 10 seconds, creating a thin patty. Season the top of each patty with 1/2 tsp salt and 1/4 tsp black pepper.
Cook for 2-3 minutes until a deep brown crust forms. Flip the patties and cook for another 1-2 minutes until cooked through. If desired, place a slice of cheese on top of each patty immediately after flipping to melt.
Lightly toast the 2-3 whole wheat burger buns in the same pan or a toaster.
Assemble the burgers: spread recovery sauce on both halves of the toasted buns. Layer with lettuce, tomato slices, red onion, dill pickle slices, and avocado slices. Place the cooked smash patties on top. Serve immediately with the sweet potato fries.
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