The High Protein Smash Burger Tacos I Can’t Stop Making

Ingredients

• 150 g High Protein Yogurt (Can substitute regular Greek yogurt)
• 40 g Mayonnaise (Regular mayo, can use light or avocado mayo)
• 20 g Tomato Ketchup
• 20 g American Mustard (Yellow mustard)
• 5 ml Pickle Juice (From a jar of dill pickles)
• 4 g Garlic Powder
• 8 g Smoked Paprika
• 1 pinch Salt
• 1 pinch Cracked Black Pepper (About 10 cracks)
• 1 medium Brown or Yellow Onion (Dice small)
• 2 pieces Pickles (Thinly sliced then diced)
• 1 small head Romaine Lettuce (Shredded into thin ribbons)
• 900 g Lean Ground Beef (10% fat, can use 5% fat)
• 8 g Onion Powder
• 8 g Garlic Powder
• 4 g Smoked Paprika
• 5 slices Cheese Slices (Light or regular cheese)
• 5 pieces Small Tortillas (Flour or corn)
• 1 spray Cooking Spray (For the pan, low‑calorie option)

Instructions

1. Make the Smoky Yogurt‑Mayonnaise Sauce

   In a mixing bowl combine high‑protein yogurt, mayonnaise, ketchup, American mustard, pickle juice, garlic powder, smoked paprika, a pinch of salt and about 10 cracks of black pepper. Whisk until smooth.

   Time: PT5M

2. Prep the Fresh Toppings

   Dice the onion into small pieces, thinly slice the pickles then dice them, and shred the lettuce into thin ribbons. Rinse lettuce thoroughly to remove any grit.

   Time: PT8M

3. Season the Ground Beef

   Place the 900 g of lean ground beef in a large bowl. Add 2 tsp onion powder, 2 tsp garlic powder, 1 tsp smoked paprika, a generous pinch of salt and about 20 cracks of black pepper. Mix gently with clean hands until evenly distributed; avoid over‑working.

   Time: PT5M

4. Form and Weigh Beef Balls

   Divide the seasoned meat into 10 equal portions (about 90‑95 g each). Roll each portion into a loose ball; they do not need to be perfect.

   Time: PT5M

5. Flatten Meat onto Tortillas

   Place a tortilla on a flat surface, set a meat ball in the center and press down with your hand or a burger press until the meat spreads to the edges, leaving a small lip. Repeat for all tortillas.

   Time: PT5M

6. Cook the Smash Tacos

   Heat a large skillet over medium‑high heat (about 375°F) and spray lightly with cooking spray. When the pan is hot, add the prepared tortillas meat‑side down. Cook 2‑3 minutes until a golden crust forms. If you have a weight, place it on top to keep the meat flat. Flip, add a cheese slice on top of the meat, and cook another 1‑2 minutes until the cheese melts and the tortilla is crisp.

   Time: PT7M

   Temperature: 375°F

7. Assemble the Tacos

   On each cooked taco place a mound of shredded lettuce, sprinkle diced onion, add diced pickles, and drizzle generously with the smoky sauce.

   Time: PT5M

8. Cool and Store (Meal‑Prep Option)

   Allow tacos to cool to room temperature. Store the cooked meat‑tortilla pieces in an airtight container separate from fresh toppings and sauce. Refrigerate up to 4 days or freeze up to 3 months.

   Time: PT3M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

12 g

Fiber

2 g

Ingredient Substitutions

• Instead of High Protein Yogurt: Greek yogurt, regular yogurt
• Instead of Mayonnaise: light mayo, avocado mayo
• Instead of Tomato Ketchup: Tomato paste diluted with water
• Instead of American Mustard: Dijon mustard
• Instead of Pickle Juice: Apple cider vinegar
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Smoked Paprika: Regular paprika
• Instead of Brown or Yellow Onion: Red onion, white onion
• Instead of Pickles: Cucumber pickles
• Instead of Romaine Lettuce: Baby kale, spinach
• Instead of Lean Ground Beef: Ground turkey, ground chicken
• Instead of Onion Powder: Fresh onion
• Instead of Garlic Powder: Fresh garlic
• Instead of Smoked Paprika: Regular paprika
• Instead of Cheese Slices: Shredded cheese
• Instead of Small Tortillas: Low‑carb lettuce wraps
• Instead of Cooking Spray: Olive oil

Equipment Needed

• Mixing Bowl
• Whisk or Spoon
• Measuring Spoons
• Kitchen Scale
• Knife
• Cutting Board
• Large Skillet or Frying Pan
• Spatula
• Burger Press (optional) (optional)
• Weight or Pressing Lid (optional) (optional)
• Squeezy Bottle (optional) (optional)
• Plate for serving

Critical Steps — Do Not Skip

• Mixing the sauce thoroughly
• Seasoning the ground beef evenly
• Smashed cooking to achieve a golden crust

Chef Tips from the Video

• Use a burger press or a flat plate to get an even thin patty quickly.
• Add a tiny splash of water to the pan before the first taco to create steam; this helps the tortilla stay soft while the meat crisps.
• For extra crunch, toast the tortilla side without meat for 30 seconds before adding the beef.

Troubleshooting

Storage

Refrigerator: Cooked meat‑tortilla pieces up to 4 days; sauce up to 5 days; fresh toppings up to 3 days.

Freezer: Meat‑tortilla portions sealed tightly for up to 3 months.

Room temperature: Do not store assembled tacos at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the sauce and store in a squeeze bottle for quick drizzling.
• Keep the seasoned meat and tortillas separate until ready to cook.
• Reheat cooked tacos in a skillet or air fryer for best texture before adding fresh toppings.

Frequently Asked Questions