High-Protein Low Calorie Burger with Onion Crust

All the rich, savory flavor of a classic cheeseburger without the heavy carb burden of a traditional bun! Baking sliced sweet onions with shredded mozzarella creates a caramelized onion crust that acts as the base for seasoned ground beef, melted cheddar, shredded lettuce, tomatoes, and a tangy high-protein secret sauce.

Prep time: 15 mins

Cook time: 25 mins

Yield: 2 portions

Ingredients

Crispy Onion Crust Base

• 1 large white or yellow onion, sliced into thin rounds

• 1/2 cup shredded part-skim mozzarella cheese (Pro-tip: divide cheese between top and bottom of onions for best structure!)

• 2 slices low-fat cheddar cheese

Seasoned Burger Meat

• 1/2 lb extra-lean ground beef

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• Salt and black pepper, to taste

High-Protein Burger Sauce & Toppings

• 1/4 cup 0% Greek yogurt

• 1 tbsp light mayonnaise or yellow mustard

• 1 tbsp sugar-free ketchup

• 1 tbsp pickle relish or finely diced pickles

• Shredded iceberg lettuce

• 1 medium tomato, sliced

Seasoned Crispy Fries (Oven or Air Fryer)

• 2 medium Russet potatoes, cut into French fry batons

• 1 tsp paprika

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• Salt and black pepper, to taste

• Light cooking spray

Step-by-Step Instructions

1. Prep & Bake Crispy Fries: Toss potato batons with paprika, garlic powder, onion powder, salt, pepper, and a light spray of oil. Spread on a parchment-lined sheet and bake in the oven at 425°F (220°C) for 20–25 minutes until golden and tender inside. (Optionally, you can air-fry them at 400°F / 200°C for 18–20 minutes, shaking the basket halfway through for extra crispiness!)

2. Make the Onion Crust: Arrange onion slices slightly overlapping on a parchment-lined baking sheet to form two flat round bases. Sprinkle shredded mozzarella over the top to keep the calorie count lower. (Culinary Tip: For maximum structural hold and stability, add half the cheese underneath the onion slices and half on top so the layer binds completely from both sides as it bakes!)

3. Bake Crust: Bake the onion bases in the oven at 400°F (200°C) for 12–15 minutes until the cheese melts, browns, and crisps at the edges.

4. Sear the Beef: In a hot skillet, cook and crumble the lean ground beef with garlic powder, onion powder, salt, and pepper until browned and caramelized.

5. Mix Secret Sauce: In a small bowl, whisk together Greek yogurt, light mayonnaise/mustard, sugar-free ketchup, and pickle relish until smooth.

6. Melt Cheese & Assemble: Remove the crispy onion crusts from the oven, layer each with a slice of cheddar cheese, then pile on the warm ground beef so the cheese melts.

7. Finish & Serve: Top with shredded lettuce, tomato slices, and a generous drizzle of secret sauce. Serve warm alongside the crispy fries!