Bison Smash Burgers

Ingredients

Caramelized Onions

  • 2 cups white onion, finely chopped
  • ¼ cup avocado oil, divided
  • ½ teaspoon sea salt
  • 2-3 tablespoons filtered water

Mustard Spread

  • ⅓ cup avocado mayonnaise
  • 1 tablespoon tomato paste
  • 1 tablespoon yellow mustard
  • 3 tablespoons pickles, finely chopped
  • 1 tablespoon pickle juice
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika

Burgers

  • 2 pounds ground bison (grass-fed when possible)
  • 3 tablespoons yellow mustard
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • ½ tablespoon sea salt
  • 1 teaspoon ground black pepper
  • 1 large tomato, thinly sliced
  • 2 heads iceberg lettuce, leaves separated

Optional toppings

  • 1 avocado, thinly sliced
  • 4 ounces crumbled goat cheese
  • Pickle slices

Method

Step 1 Bison Smash Burgers Healthy Recipe

Step 1

Add onions and half of the avocado oil to a pan, sauté the onions over medium heat until fragrant. After 5 minutes, add the salt and continue cooking the onions until they soften and begin to brown, about 15 minutes. Stir occasionally to avoid burning.

Step 2 Bison Smash Burgers Healthy Recipe

Step 2

While the onions are browning, prepare the spread, add all of the spread ingredients into a mixing bowl and stir until combined, set aside or in the refrigerator until ready to serve.

Step 3 Bison Smash Burgers Healthy Recipe

Step 3

Return to the onions and add 1 tablespoon of water, simmer until all the liquid has evaporated, then repeat this process until onions are caramelized. This process should take about 25 minutes. When ready, transfer into a small bowl and set aside.

Step 4 Bison Smash Burgers Healthy Recipe

Step 4

Preheat a cast iron over medium-high heat while preparing the bison patties. Use a large mixing bowl, combine the ground bison, mustard, onion powder, garlic powder, salt, and pepper, mix well using your hands and form into 12 patties.

Step 5 Bison Smash Burgers Healthy Recipe

Step 5

Using a brush, brush the remaining avocado oil (from the 1st step) on top of the patties, and add extra black pepper on top of the patties as well if desired.

Step 6 Bison Smash Burgers Healthy Recipe

Step 6

Using a metal spatula, add a couple patties to the hot pan and press or “smash” the patties to about ½-inch thickness, cook for 1 ½ minutes, then flip and cook for another 1 minute. Transfer to a plate and repeat with the remaining patties.

Step 7 Bison Smash Burgers Healthy Recipe

Step 7

Serve patties between lettuce leaves along with a tomato slice, the spread, and caramelized onions. Avocado slices, goat cheese, and pickles are nice additions too.

Nutritional Information

Nutritional analysis per serving: Calories: 255, Total Fat: 17g, Saturated Fat: 4g, Cholesterol: 61mg, Sodium: 619mg, Carbohydrates: 7g, Fiber: 2g, Sugars: 5g, Protein: 21g, Net Carbs: 5g

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