Seasoned Air Fryer Hamburger Patties – Healthy High-Protein Style

If you love burgers but want a healthy, high-protein option without sacrificing flavor, these air fryer hamburger patties are your perfect match. Juicy, flavorful, and quick to cook, they are ideal for:

• Quick weeknight dinners
• High-protein meal prep
• Low-carb lunches
• Family-friendly meals

Using lean beef (or turkey), bold seasonings, and a fast air fryer method, you get restaurant-quality patties at home, packed with protein and minimal fat.

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Why This Recipe Works

1. Lean Protein: Using 90% lean ground beef keeps fat lower but maintains juiciness. You can also use ground turkey or bison for variations.
2. Fast Cooking: Air fryer cooks patties evenly with slightly crisp edges while keeping them tender inside.
3. Flavorful Seasoning: A simple mix of smoked paprika, cumin, chili powder, and garlic adds depth without extra calories.
4. Versatile Serving: Serve on lettuce wraps for low-carb meals, whole-grain buns for hearty burgers, or meal prep bowls with roasted veggies.

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Health & Fitness Benefits

• Protein-Packed: Each patty delivers ~28–35g of protein — perfect for muscle repair and satiety.
• Low in Carbs: Ideal for low-carb or keto diets.
• Rich in Micronutrients: Lean beef provides iron, zinc, B-vitamins, and essential amino acids.
• Customizable: Add veggies, beans, or mushrooms to increase fiber and antioxidants.

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Ingredients

• 1 lb (450g) lean ground beef (90% lean) or ground turkey
• 1 egg, lightly beaten
• ¼ cup finely chopped onion
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• 1 tablespoon Worcestershire sauce (optional)
• Fresh parsley or cilantro, chopped, for garnish
• Optional toppings: avocado slices, low-fat cheese, jalapeños, or salsa

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Step-by-Step Instructions With Tips

Step 1: Prepare the Patty Mixture

1. In a large mixing bowl, combine lean ground beef, egg, chopped onion, garlic, smoked paprika, cumin, chili powder, salt, pepper, and Worcestershire sauce.
2. Mix gently until just combined — do not overmix, or patties may become dense.
   Tip: For extra juiciness, let the mixture rest 10 minutes before forming patties.

Step 2: Shape Patties

1. Divide mixture into 4 equal portions.
2. Shape each portion into a round patty about ¾ inch thick.
3. Press a slight indentation in the center of each patty to prevent puffing during cooking.

Step 3: Preheat Air Fryer

1. Preheat your air fryer to 375°F (190°C) for 3–5 minutes.
   Tip: Preheating ensures even cooking and perfect browning on the edges.

Step 4: Cook Patties

1. Place patties in the air fryer basket in a single layer.
2. Cook for 10–12 minutes, flipping halfway through.
3. Check internal temperature: 160°F (71°C) for beef, 165°F (74°C) for turkey.

Step 5: Rest & Garnish

1. Remove patties and let rest 3 minutes to redistribute juices.
2. Garnish with chopped parsley or cilantro.
3. Serve on lettuce wraps, low-carb buns, or alongside roasted vegetables.

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Optional Variations

1. Cheese Boost: Add a slice of low-fat cheese for flavor.
2. Spicy Kick: Mix in diced jalapeños or cayenne powder.
3. Veggie Power: Incorporate finely chopped bell peppers or mushrooms for extra moisture and nutrients.
4. Bun Alternatives: Serve on whole-grain, keto-friendly, or lettuce buns.
5. Flavor Twist: Splash apple cider vinegar or lemon juice for a tangy touch.

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Serving & Meal Prep Ideas

• Meal Prep Bowls: Combine with roasted broccoli, cauliflower rice, or quinoa.
• Burger Night: Top with avocado, salsa, lettuce, and tomato.
• Lunchbox Friendly: Pack with veggies for a high-protein, low-carb lunch.
• Family Dinner: Serve with sweet potato fries or air fryer roasted veggies.

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Pro Tips for Perfect Air Fryer Burgers

• Even Cooking: Don’t overcrowd the air fryer basket. Cook in batches if necessary.
• Juiciness: Slightly undercook for a few minutes less if you like very juicy patties.
• Flavor Depth: Toast spices in a dry pan for 30 seconds before mixing into meat.
• Storage: Refrigerate cooked patties for up to 3 days; reheat in air fryer or oven.

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Nutrition Info

Nutrient	Amount per Patty
Calories	210 kcal
Protein	28 g
Fat	10 g
Saturated Fat	3 g
Cholesterol	80 mg
Carbohydrates	2 g
Fiber	0 g
Sodium	350 mg
Iron	20% DV
Vitamin A	2% DV
Vitamin C	4% DV

Fitness Tip: Great for post-workout meals or high-protein lunch bowls.

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