American · lunch, dinner
Beef and Liver Burger Patties
Video by Wild Lumens on YouTube · Open on YouTube
- Carnivore if you leave out the onion
- Keto (2.2 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A little liver turns a plain burger into a very nutrient-dense meal: two patties give about 39 g protein, several days' vitamin B12 and over twice the daily vitamin A, plus zinc and iron, with no fillers.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Sauté the onion in the butter and tallow until soft and golden, then let it cool slightly (strict carnivores can leave out the onion).
- Cut the liver into 1–2 cm chunks and pulse in a food processor with the sautéed onion until finely chopped but still slightly chunky. 3:44
- Put the ground beef in a bowl, add the liver mixture and the salt and mix well with your hands. The mix will be softer and stickier than plain mince. 4:53
- Shape into 8 patties with a burger press or wet hands. 5:50
- Cook on a hot barbecue or in a heavy pan for a few minutes per side until browned and cooked to your liking. Serve 2 per person. 6:45
Tip. Serves 4, 2 patties each (our estimate). A full tablespoon of salt is a lot, so you may prefer 1–2 tsp. For dairy-free, sauté the onion in tallow only. Freeze raw patties between sheets of baking paper.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 2%
- Protein 36%
- Fat 62%
Fits keto: 2.2 g net carbs a serve, with 62% of the energy from fat.
One serve has about 81% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High769%
18 µg a serve, mostly from beef liver (81%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High226%
2030 µg a serve, mostly from beef liver (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High84%
9.2 mg a serve, mostly from ground beef (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High63%
34 µg a serve, mostly from ground beef (78%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High41%
0.7 mg a serve, mostly from ground beef (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High26%
4.7 mg a serve, mostly from ground beef (71%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source17%
70 µg a serve, mostly from beef liver (79%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source11%
530 mg a serve, mostly from ground beef (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 7
Magnesium8%
33 mg a serve, mostly from ground beef (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-37%
0.1 g a serve, mostly from ground beef (65%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E5%
0.8 mg a serve, mostly from ground beef (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium3%
39 mg a serve, mostly from ground beef (83%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.4 µg a serve, mostly from beef liver (59%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K2%
2.5 µg a serve, mostly from ground beef (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C1%
1.3 mg a serve, mostly from onion (88%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Wild Lumens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.