Beef, Dinner, Food, Lunch, Recipes, Vegetables

Dry Rub Burgers and Sweet Potato Rounds

First – props to Jaden (my six year old) for taking all the photos for this blog post.  You rock J!!

This dry rub recipe works well on burgers but is also bangin’ on rib eye steaks and probably on chicken too (haven’t tried that yet, but could imagine it would be tasty…)

Also, a big shout out to AJ at for sharing the awesome sweet potato recipe, it’s simply delicious!

Dry Rub Burgers

1 ½ tbsp chili powder

2 ½ tsp paprika

1 tsp cumin

¼ tsp cayenne pepper

¼ tsp ground white pepper

2 1/2 lbs grass fed ground beef (makes about 7-9 medium sized burgers)

sea salt to taste

Mix all dry rub ingredients together.  Form hamburger meat into patties and cover both sides generously with the dry rub.  Let the burgers sit in the fridge for about 30 minutes before cooking.  Either grill or pan fry about 4 minutes each side for medium, less for rare, more for well… (sprinkle on sea salt once the burgers are in the pan or on the grill).

Sweet Potato Rounds

2-3 yams

3-4 egg whites

21 seasoning blend from Trader Joe’s or Oregon, Thyme, and Garlic Powder

ground black pepper

sea salt

olive oil

Slice sweet potatoes into round discs.  Separate eggs and add as much 21 seasoning spice blend and black pepper as you like.  Dip each sweet potato round into the egg mixture and lay flat on a parchment paper lined cookie sheet.  Drizzle the rounds with olive oil and sprinkle on more seasoning – this is key – and then sprinkle on a little sea salt.  Bake at 350 for 30 -40 minutes.  The egg whites make these a little crispy, and I actually finished them under the broiler for about a minute which made them even crispier, but still soft and yummy in the middle.


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Sarah Fragoso

Sarah Fragoso is an international best selling author of 6 books, co-owner of the Chico, CA based gym JS Strength and Conditioning, and founder of the Everyday Paleo franchise. Sarah is the co-host of the popular Sarah and Dr. Brooke Show podcast and she also conducts workshops and retreats on the subjects of nutrition, lifestyle and fitness.

Her message is from the heart and she carries a genuine desire to help other families looking for guidance. These attributes have contributed to her successes and provide the drive to keep the discoveries coming.

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  1. Awesome! Credit goes to Theo for the recipe. Thanks Theo!

  2. Theo says:

    What’s up everyday paleo!! I am glad that you enjoyed it!

  3. Sarah says:

    Theo!! My kids said they were the best sweet potatoes ever!!! Thank you! : )

  4. Mandy says:

    We tried the dry rub tonight on hamburgers and chicken, both grilled, and it was delicious! Thanks for all of the great recipes. 🙂

  5. Shawn C says:

    The Sweet Potatoes Rocked!!!

  6. Theo says:

    Hey Sarah!

    I’m glad your kids enjoyed the sweet potatoes, and I’m glad that you made it!!! THank you for doing so =)

    Have a good one.

    T H E O


    I post more recipes at least once a week on check them out under the Recipe Favorites =) and please let me know how it goes.

    1. Sarah says:

      Hey Theo! I will definitely check the site for recipes – often!! Thanks again Theo!

  7. Theo says:

    Shawn C. – glad you enjoyed them! Did you add your own flare to them? or did you just make them as is?

    I post more recipes at least once a week on check them out under the Recipe Favorites =) and please let me know how it goes.

    Stay tuned!

  8. Theo says:

    Hey Sarah,



  9. Dave says:

    props to your son? this is bangin? have you been listening to a bit of Hip Hop lately or has the slang penetrated even further into the mainstream than i thought? great recipe tho, keep it up thanks!

    1. Sarah says:

      Hey Dave, I think it’s all the hip hop constantly playing down at the gym that’s rubbing off…. LOL!!

  10. krissi says:

    This food looks delicious and I can’t wait to try it. I do have a question though about sweet potatoes. I am just now researching the paleo diet but everything I keep finding says that sweet potatoes are on the restricted list. Am I finding the wrong info? I was really looking forward to having sweet potatoes since others were off limits. Thanks.

    1. Sarah says:

      Hi Krissi!
      When eating “sweet potatoes” make sure they are actually yams (the orange ones). These have a lot of nutritional value to them and although starchy, we typically recommend eating them for post workout recovery food. They are a great carb source for kids too and I serve them to my little guys quite often. If a person is really wanting to lean out I would not recommend eating a ton of sweet potatoes but limiting them to post work out meals are just every now and then. Check out for more information on post workout recovery food and a whole wealth of other information on the science behind eating paleo. He has the most up to date and thorough information out there about paleo. Good luck!! : )

  11. krissi says:

    Great! Thanks for the info. I look forward to trying out some of your recipes.

  12. Kyle says:

    Really good. Made these the other day. My potatoes stuck to the paper, and i used way to much cayenne. Just kind of eyeballed it. But still very good. Love the site.

  13. Steve an Jamie says:

    My wife and I crossfit and eat paleo and have used several of your recipies. They are awesome!

    I have seen several of your recipies that include sweet potatoes. I was under the impression that they were only to be eaten post workout. Is that not correct?

    Thanks for all of the good recipies. The salmon patties rock.

    1. Sarah says:

      Hey Steve and Jamie!
      I typically recommend folks eat sweet potatoes post wod, BUT – I have three kids who can eat as many sweet potatoes as they like and not have to worry about it so I make them more often then I normally would for myself. Also, if you are a person who is already as lean as you want to be, and pretty active, eating some sweet potatoes here and there is not necessarily a horrible thing. : ) I’m so glad you like the recipes!!

  14. Amy says:

    Hey there! Your blog has inspired me to keep trying to get my stepson excited about healthy food. Cooked this the other night and the burgers and the sweet potatoes were a hit, although i think i still need to perfect the sweet potatoes to get them just the way i want them. Thnaks for the great blog!

  15. Thanks for the great recipe! Forgive my ignorance but aren’t sweet potatoes not paleo? I thought all potatoes were.

    1. Sarah says:

      Hi Janet!
      Sweet potatoes, or yams (the orange fleshed ones) are a great source of nutrients and dense carbohydrates for most paleo folks. Kids especially have no worries when it comes to eating sweet potatoes, and I encourage adults to eat them in moderation, especially after working out as recovery food. If you are trying to gain a shift in body composition, I would not recommend eating a ton of sweet potatoes and maybe save them for a treat or only after working out. I hope that helps! : )

  16. Thanks for the explanation Sarah on sweet potatoes. I did some further research and found out that sweet potatoes don’t actually belong to the same family as the many varieties of potatoes out there. I had no idea!

    Apparently they belong to the same family as… “the Solanaceae family whose other members include tomatoes, eggplants, peppers, and tomatillos” (quoted from site) here’s the link to the site

    1. Thank you Janet for the link!

  17. Whoops, had that wrong regarding the sweet potato, it is true that they are not from the same family as a regular potato but they belong to the Convolvulaceae plant family not the Solanaceae family, sorry about that. The site link in my previous post will explain. Probably better to look there than have me mis-quote again.

  18. Christine says:

    We made the dry rub burgers this afternoon. That was the first time we’ve used “grass fed” beef. WOW! They were so tasty and juicy – what a difference. Easy, tasty recipe that we’ll make again and again. Thank you!

    1. Sarah says:

      So glad you liked the burgers Christine!! : )

  19. I have been bookmarking recipes & meal idea on your blog left and right. I’m especially excited to try these sweet potatoes because whenever I try to do “fries” with sweet potatoes, they do not turn out! Hoping I can make the rounds work! 🙂

    1. Sarah says:

      Hi Kendra! I hope the rounds turned out for you! Another idea is to slice sweet potatoes very thin in your food processor of with a mandolin slicer and fry them in coconut oil.

  20. Jennifer says:

    Hi there!

    These recipes look yummy. I am thinking about trying the sweet potatoes for dinner. I have a question – am I peeling the sweet potatoes before slicing? It looks like they aren’t peeled in the pictures?


    1. Sarah says:

      It’s better to peal them but you don’t have to. : )

      1. Sarah says:

        Oops, I mean peel them..

  21. Chrissy Lewis says:

    Tried these tonight with my family, who are not living Paleo… they loved them! Thanks for a great recipe!

  22. I think I understand why you used parchment paper now…my sweet potatoes are stuck because I used foil 🙁

  23. Cyndee says:

    I’ve got all the ingredients to make this meal and I’m excited. But I’m a brand new Cross Fit member starting with On Ramp classes. I’m testing out a few Paleo recipes and this is one of them, but I’m the only one in my household trying Paleo. With this particular recipe, how much is a serving for a 122 lb woman doing 3 days a week of On Ramp? And what is the caloric intake for one serving? Any advice you can pass on would be greatly appreciated!

  24. Catherine says:

    Tried out the dry rub on a whole roasted chicken…fantastic! We like spicy food so next time I think we’ll up the cayenne pepper a little bit. Thanks for the recipe!

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