BBQ Beef Burger Meal Prep

Ingredients

• 1 Tbsp unsalted butter
• 3 large brown onions, thinly sliced
• 700g lean beef mince
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 Tbsp Worcestershire sauce
• 60g smoky BBQ sauce
• 2 tsp honey
• Salt and cracked black pepper
• 150g cheddar or Monterey Jack, freshly grated
• 6 seeded brioche burger buns
• Dill pickle slices

Method

1. Cook sliced onions in butter over medium-low heat for 25-30 minutes until deeply golden and jammy.
2. Season beef mince with paprika, garlic powder, onion powder, salt and pepper.
3. Press beef flat in a hot pan and cook undisturbed 2-3 minutes until caramelised. Break up and press flat again for 1 more minute.
4. Add Worcestershire sauce, BBQ sauce and honey. Toss until glossy and remove from heat.
5. Toast brioche buns cut side up under grill at 180°C for 1-2 minutes.
6. Build burgers on a tray — cheese on base, beef, caramelised onions, pickles, remaining cheese and bun top.
7. Bake at 200°C fan-forced for 6-8 minutes until cheese melts and buns are golden.
8. Cool slightly or wrap in foil and refrigerate for up to 4 days or freeze for up to 3 months.
9. To reheat: Thaw overnight in the fridge if frozen. Remove foil and microwave for 30-60 seconds, then finish in the air fryer at 180°C for 3-4 minutes to crisp the bun.
10. Nutrition per burger: 442 calories | 35g protein | 40g carbs | 14g fat | 3g fibre | 532mg sodium

Adapted from Chef Jack Ovens.