Mushroom & Beef Mini Burgers
35 minGluten-freeStovetopMuscle preservationSteady energyHormone balanceHigh proteinLow carbMeal prep friendlyMenstrual phase
Servings:
2
·
Ingredients
- —Beef mince — 400 g
- —Mushrooms — 100 g
- —Eggs — 1
- —Tamari — 1 tbspchoose one labelled gluten-free
- —Smoked paprika — 1 tsp
- —Lettuce, leaves, to wrap
- —Tomato
- —Gherkins
- —Olive oil
Allergens
Contains eggsContains soyContains sulphites
Method
- 01Combine the minced beef with finely chopped mushrooms, egg, tamari and paprika in a bowl. Mix well with your hands — the mixture should be uniform and hold together firmly.
- 02Divide the mixture into 4 equal portions and shape into patties about 1.5cm thick. Avoid making them too thin — they can dry out.
- 03Heat oil in a pan over medium heat. Cook the patties for 4 minutes per side — resist pressing them down with a spatula, or you will squeeze out all the juices.
- 04Place each patty on a lettuce leaf. Add a slice of tomato and a gherkin. Wrap the leaf around the patty like a burrito, or eat it open.
Why this works
Mushrooms provide vitamin D and ergothioneine; grass-fed beef supplies CLA and iron; lettuce wraps keep blood sugar stable for evening hormonal regulation.
Meal Prep Tips
Storage: Store cooked patties in an airtight container in the fridge for up to 3–4 days, or freeze for up to 2 months.
Reheating: Reheat gently in a pan over low-medium heat or in the microwave in short bursts — beef mince can dry out quickly, so avoid overheating.
Pairing: Pairs well with lettuce wraps, a simple salad, or roasted vegetables for a complete meal.
Nutrition (per serving)
452
kcal
44.6g
protein
28.2g
fat
3.1g
carbs
0.5g
fiber
Always check product labels for allergens.