Smashed Beef Tortilla Burger Wrap
A delicious smash burger cooked directly onto a flour tortilla, topped with melted cheddar, crisp red onion, ripe tomato, and fresh arugula.
Prep
10 min
Cook
6 min
Total
16 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
6 min
Total
16 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Place the lean ground beef into a…
- 01
Place the lean ground beef into a…
Place the lean ground beef into a small bowl and gently press it into a thin, flat patty shape that is roughly the same diameter as your flour tortilla.
Tap card to mark done - 02
Season the top of the beef patty…
Season the top of the beef patty with a pinch of salt and black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Heat a large skillet or cast-iron pan…
Heat a large skillet or cast-iron pan over medium-high heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 04
Place the beef patty directly into the…
Place the beef patty directly into the hot pan, seasoned side down.
Tap card to mark done - 05
Immediately press one flour tortilla flat onto…
Immediately press one flour tortilla flat onto the uncooked side of the beef patty, using a heavy spatula to press down firmly so the beef adheres to the tortilla.
Tap card to mark done - 06
Cook for 3 to 4 minutes without…
Cook for 3 to 4 minutes without moving, until the beef is browned and a crisp crust has formed.
Look for: the beef is browned and a crisp crust has formed
Tap card to mark done - 07
Carefully flip the entire wrap over so…
Carefully flip the entire wrap over so the tortilla is now on the bottom of the pan and the cooked beef is facing up.
Tap card to mark done - 08
Immediately place the cheddar cheese slice on…
Immediately place the cheddar cheese slice on top of the hot beef patty so it begins to melt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Cook for an additional 1 to 2…
Cook for an additional 1 to 2 minutes until the tortilla is lightly golden and crisp.
Look for: the tortilla is lightly golden and crisp
Tap card to mark done - 10
Transfer the wrap to a plate and…
Transfer the wrap to a plate and top with the sliced red onion, sliced tomato, and fresh arugula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 11
Drizzle with the mayonnaise and low-sugar ketchup
Drizzle with the mayonnaise and low-sugar ketchup, fold the tortilla in half like a taco, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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