High-Protein Oklahoma Fried Onion Burgers

These Oklahoma Fried Onion Burgers (Depression-era classic) are known for ultra-thin beef patties smashed into piles of onions. This version keeps the crispy, caramelized flavor but makes it high-protein, lower-fat, and low-carb/keto friendly.

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🧅🍔 High-Protein Oklahoma Fried Onion Burgers

✅ Ingredients (4 burgers)

• 1 lb (450 g) 93–96% lean ground beef

• 2 large yellow onions, very thinly sliced

• 1 tsp salt

• 1 tsp black pepper

• 4 slices reduced-fat cheddar or American cheese

• 4 low-carb high-protein buns (or lettuce wraps)

• Cooking spray or light oil

High-Protein Burger Sauce

• ½ cup plain nonfat Greek yogurt

• 1 tbsp ketchup (sugar-free if keto)

• 1 tsp mustard

• 1 tbsp pickle relish

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🔥 Instructions

1. Divide beef into 4 loose balls (don’t pack tight).

2. Heat a cast-iron skillet or griddle over high heat. Lightly spray with oil.

3. Place a big handful of sliced onions on the skillet for each burger.

4. Put a beef ball directly on top of each onion pile.

5. Smash firmly with a spatula so the beef presses into the onions.

6. Season with salt and pepper.

7. Cook 3–4 minutes until onions are deeply browned and crispy.

8. Flip so onions are on top. Add cheese.

9. Cook 1–2 more minutes.

10. Serve on buns or lettuce wraps with yogurt burger sauce.

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🧮 Nutrition (per burger with lettuce wrap & sauce)

With a high-protein bun: +80–120 cal, +10–12 g protein.

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💡 Why this is high-protein

• Very lean beef

• Greek yogurt–based sauce instead of mayo

• Cheese for extra protein

• Lettuce wrap or protein bun keeps carbs controlled

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🥒 Optional Toppings

Pickles, tomato, mustard, jalapeños, or extra grilled onions.