Description
A high-protein, flavor-packed meal prep bowl that combines crispy smashed beef patties with rice, pickles, and a tangy pickle mayo sauce, offering the taste of a burger without the heavy bun.
Ingredients
Scale
- 1 pound ground beef (80/20 blend)
- 1/4 cup pickle juice (for beef mixture)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- Avocado oil or butter (for frying)
- 2 cups cooked white or brown rice
- 1 cup dill pickles, sliced
- 1/2 cup red onion, thinly sliced
- 1/2 cup shredded cheddar cheese
- 1 cup arugula or spinach
- 2 tablespoons mayonnaise
- 1 tablespoon yellow mustard
- 1 tablespoon pickle juice (for sauce)
Instructions
- In a large mixing bowl, combine ground beef, 1/4 cup pickle juice, garlic powder, onion powder, smoked paprika, salt, and pepper. Mix gently and form into 4 loose balls.
- Rinse 1 cup of rice and cook in a rice cooker or saucepan with 2 cups of water or broth until fluffy.
- Whisk together mayonnaise, yellow mustard, and 1 tablespoon pickle juice to make the sauce.
- Slice red onion thinly and slice dill pickles into coins or spears.
- Heat a cast-iron skillet over medium-high heat until smoking hot. Add avocado oil.
- Place a beef ball in the skillet and press down hard with a spatula to smash it thin (about 1/4 inch). Cook for 2-3 minutes until edges are crispy, then flip and cook for 1-2 minutes more. Repeat with remaining patties.
- Assemble bowls by placing warm rice at the bottom, topped with smashed patties, melted cheddar cheese, pickles, red onion, and greens.
- Drizzle generously with the pickle mayo sauce and serve immediately or store for meal prep.
Notes
Do not overmix the beef to avoid tough burgers. Ensure the skillet is very hot to get crispy edges. For meal prep, store the sauce separately to prevent the rice from getting soggy. The bowl keeps well in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 650
- Sugar: 4
- Sodium: 800
- Fat: 30
- Saturated Fat: 10
- Carbohydrates: 35
- Fiber: 2
- Protein: 45
Keywords: smash burger bowl, meal prep, high protein lunch, pickle juice recipe, easy dinner, healthy burger alternative