Mini Egg Burgers

Nothing beats a high-protein breakfast (except maybe a Jet 2 Holiday)! But seriously, finding a high-protein, low-carb breakfast recipe that keeps you full for hours and actually tastes good is about as rare as finding a parking spot at the mall during the holidays. Lucky for you, we're about to put you on to our new breakfast flex – Mini Egg Burgers. Because, who said you can’t have burgers for breakfast!? Coming in at 150 calories and 12 grams of protein per “burger”, these mini egg burgers are what protein breakfast dreams are made of.

Before you start

• Mini Egg Burgers are a high-protein, low-carb breakfast option with 12 grams of protein and under 160 calories each.
• These burgers use hard boiled eggs as the bun, ground meat for the patty, and can include spinach and mustard for added flavor.
• You can customize the burgers with different meats, sauces, and toppings to suit your taste preferences and macro goals.
• Prep the patties and boil the eggs the night before for a quick breakfast assembly in the morning.

What stands out

Aside from the fact that the macros on these breakfast egg burgers are unbeatable, what will hook you is how ridiculously and effortless they are. Savory and satisfying, the juicy patty melts into the creamy egg “bun”. The mustard adds a tangy but sweet pop, while the baby spinach brings just the right amount of freshness. Not to mention, with only 2 grams of carbs and 12 grams pf protein per “burger”, we'd happily consume these every single day. These Mini Egg Burgers are not just suited to breakfast, but anytime you need a little protein boost, or a hold-us-over-until-the-next-meal type of snack.

Eggs: Representing the “burger bun”, egg’s hold the patty perfectly, while boosting the protein content and keeping crabs low. We used hard boiled eggs here, but you could also use our air fryer hard boiled egg method if you want to keep this recipe 100% air fryer friendly.

Ground Meat: We used ground lamb in this recipe, but you can use any ground meat you like. Think ground chicken, turkey, beef or a mix.

Salt: We’re keeping the seasoning simple here. A pinch of salt on the patty after it comes out of the air fryer is all you need. Seasoning meat after you cook it locks in flavor and ensures the meat doesn’t try out.

Baby Spinach: Because, health! Baby spinach adds that hint of freshness, a slight crunch and packs in nutrition.

Mustard: We're all about condiments and sauces that are guilt-free, and mustard is definitely the CEO – bringing all the flavor with basically 0 calories. Honey dijon is always our go-to, but feel free to add regular yellow mustard, spicy dijon mustard or even whole grain mustard.

Kitchen tip

Boil the eggs and prep the patties the night before. Store them in the fridge so breakfast takes just minutes to assemble.

Mini Egg Burgers Variations and Substitutions

1. We used lamb to make the burger patties, but you can use any ground meat you like – ground chicken, beef or turkey all work well.
2. Get creative with the sauces! Instead of honey dijon, feel free to use spicy mayoketchup, regular mayo, tzatziki or even guacamole. Just remember that this will affect the caloric content of each “burger”.
3. Boost the flavor by adding garlic powder, onion powder, cayenne pepper, smoked paprika, or fresh herbs into the ground meat before forming the patties.
4. If you want to make these Mini Egg Burgers even more macro-friendly, scoop the egg yolks out, and make egg white burger buns instead.
5. Add a thin slice of avocado or tomato between the patty and spinach for creaminess and freshness.
6. Swap the spinach for arugula if you like a more peppery bite, or lettuce if you’re looking for a bigger crunch.
7. Swap the meat for a plant-based ground or even a grilled portobello mushroom slice for a vegetarian twist.

Serve it with

• A big fresh salad such as our Simple Green Salad or Wedge Salad.
• Fresh fruit on the side (berries, melon, or orange slices).
• A frothy latte like our Pumpkin Spice Latte or Banana Milk Latte.
• Protein smoothie or green juice. Try our Key Lime Pie SmoothieChocolate Protein Smoothie or Strawberry Protein Smoothie.

Questions

Can we use a different meat instead of lamb?

Yes! Ground chicken, turkey, or beef all work well. Just keep the patties around 35 g each so the ratios stay the same. br

Do we have to use an air fryer?

Nope. You can pan-fry or bake the patties instead. Just make sure they’re fully cooked through and nicely browned.

How do we keep the egg burgers from wobbling?

Trim a tiny slice off the bottom of the egg halves before assembling. It creates a flat base so they sit neatly.

Can we make these ahead of time?

Absolutely. Boil the eggs and prep the patties in advance, then assemble when you’re ready to eat. They’re best fresh, but leftovers can be stored in the fridge for a day.

What sauces work best?

Honey Dijon is classic, but spicy mayo, sriracha, tzatziki, or even guacamole take them to the next level.

Are they good for meal prep?

Yes, but store the eggs, patties, and sauce separately. Assemble just before eating so the eggs don’t get soggy.

Can we make them vegetarian?

Sure! Swap the meat for a plant-based ground or even a grilled portobello mushroom slice for a vegetarian twist.

Ingredients

Makes 3 burgers

• 3 eggs, hard boiled
• 105 grams lean ground lamb, or any ground meat of choice
• salt, to taste
• baby spinach, or lettuce
• 3 teaspoons honey Dijon mustard, or spicy mayo

Equipment

• Air Fryer
• Nakiri Knife
• Cutting Board
• Measuring Cups + Spoons
• Medium Pot
• Mixing Bowls

Method

1. Bring a pot of water to a boil, gently add the eggs, and cook for 8 minutes. Transfer immediately to an ice bath (water + ice) to cool, then peel and set aside.
2. Divide the ground meat into 3 equal portions (about 35 g each). Roll each portion into a ball, then flatten into patties.
3. Place the patties in the air fryer and cook on the highest heat setting for 7–8 minutes (ours goes up to 415°F).
4. Remove the patties, season with salt and add pepper if you like.
5. Slice the hard-boiled eggs in half. On one half, layer a few spinach leaves, a patty, and a spoonful of honey Dijon mustard.
6. Top with the other egg half and, if desired, finish with sesame seeds or everything-but-the-bagel seasoning.
7. Tip: For a flat base, trim a little off the bottom of the egg half before assembling.

Kitchen notes

• Prep ahead: Boil eggs and form patties the night before for quick assembly.
• Meat options: Lamb, chicken, beef, or turkey all work well.
• Sauce swaps: Try spicy mayo, ketchup, tzatziki, guacamole, or classic mayo (calories will vary).
• Flavor boost: Mix garlic powder, onion powder, smoked paprika, cayenne, or fresh herbs into the patties.
• Lighter option: Use just egg whites for extra macro-friendly “buns.”
• Add-ons: Slip in avocado or tomato for creaminess and freshness.
• Greens: Swap spinach for arugula (peppery bite) or lettuce (better crunch).
• Veggie twist: Use plant-based ground or a grilled portobello mushroom slice instead of meat.