Kebabs are believed to have originated in the region that is now Turkey, making them a part of the original Mediterranean diet. Kebabs are such a staple at barbecues and picnics that most Americans have never thought about the fact that they are one of the original Mediterranean foods. […]
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Kebabs are such a staple at barbecues and picnics that most Americans have never thought about the fact that they are one of the original Mediterranean foods. Thought to have originated in what is now Turkey, these usually meat-based skewers have a long history as a popular street food, according to National Today.
While kebab shops aren’t as prolific here as they are in other countries, varying combinations of protein, vegetables, and even fruit tend to make an appearance on grills across the United States. And why not? Thanks to their versatility, kebabs are a great option for a well-balanced appetizer, entree, or side.
There are a few rules of thumb to keep in mind when preparing kebabs. Though threading different colored vegetables and proteins on each stick can look pretty, it’s not as practical as keeping meats and vegetables separate because their cooking times will vary. The Food Network recommends making sure that all the ingredients on a skewer have similar cook times.
To prevent kebabs from drying out on the grill, you can marinate the ingredients ahead of time or baste them while they cook. If you’ll be using wooden or bamboo skewers, be sure to soak them in water beforehand, according to the Los Angeles Times, so that they don’t burn on the grill. Metal skewers are also a great choice and don’t need to be soaked. Just keep in mind that the metal skewers will be really hot after cooking, so be sure to use tongs when handling them.
While traditional kebabs tend to be meat-based, you can use a wide variety of healthy ingredients when making them at home. To prove that you can put just about anything on a skewer, here are six healthy, mouth-watering kebab recipes that do just that. Happy grilling!
Many people steer clear of tofu because they’re not quite sure how to cook it, however, this simple method will appeal to vegetarians and omnivores alike. Tofu is made from soybeans and is an excellent source of protein, per the U.S. Department of Agriculture (USDA). Serve tofu kebabs over a small salad, quinoa, or brown rice for a complete meal.
Serves 4
Ingredients
- 1 14-oz package extra-firm tofu, cut into 12 cubes
- 2 fresh limes, juiced
- 2 tbsp extra-virgin olive oil
- 1 tsp chili powder
- ½ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 2 tbsp fresh cilantro, finely chopped (optional)
- 1 summer squash, cut into large cubes
- 1 cup cherry tomatoes
- 1 cup baby portabella mushrooms
- 1 small yellow onion, cut into large cubes
Directions
- Place 2 paper towels on a plate and top with tofu. Place 2 more paper towels on top of the tofu and top with another plate to add weight. Microwave for 2 minutes to help remove some of the moisture from the tofu.
- In a medium bowl, combine lime juice, olive oil, chili powder, salt, pepper, and cilantro, if desired. Whisk together lightly.
- Generously grease the grill, then preheat it to medium.
- Evenly divide tofu, squash, tomatoes, mushrooms, and onion among 4 large (or 6 medium) skewers. Lightly brush with the marinade on all sides.
- Grill until tofu begins to brown and vegetables are tender, about 7 to 10 minutes, turning halfway through. Brush with the marinade regularly while cooking.
Per serving: 190 calories, 12g total fat (1.7g saturated fat), 12g protein, 10g carbohydrates, 3.2g fiber, 4.2g sugar (0g added sugar), 169mg sodium
Fruit kebabs make for a quick, easy, and nutritious summer dessert. They can be made with just about any fruit you have on hand and enjoyed raw or grilled to caramelize the natural sugars for an even deeper flavor. Pineapple, bananas, and peaches are especially delicious when grilled. Serve these kebabs with the yogurt sauce for dipping. Plus, you’ll enjoy the added benefit of getting several phytochemicals in the many colors of these fruits, as Rush University states.
Serves 4 (2 kebabs each)
Ingredients
- 1 cup plain, low-fat Greek yogurt
- 1 ½ tbsp honey
- ¾ tsp pure vanilla extract
- ¼ tsp ground cinnamon
- 6 cups assorted fruit (such as bananas, peaches, fresh pineapple, fresh clementines, strawberries, or fresh figs)
Directions
- In a medium bowl, combine yogurt, honey, vanilla, and cinnamon. Lightly mix to combine.
- Evenly divide fruit among 8 skewers. If desired, generously grease the grill and preheat it to medium. Grill fruit skewers, turning every few minutes, until lightly browned on all sides.
- Serve with the yogurt dip.
Per serving: 208 calories, 2g total fat (0.8g saturated fat), 8g protein, 44g carbohydrates, 4.1g fiber, 35.5g sugar (7.6g added sugar), 23mg sodium
Shawarma is a traditional Middle Eastern dish, according to Neomonde Mediterranean. The word “shawarma” comes from a word that means “turning” because the meat is traditionally served on a vertical spit that spins slowly. As Bon Appetite points out, the meat is marinated in yogurt, which gives it not only more nutritional value but also a nice crust when cooked. Here, you’ll get all of the rich flavors of traditional shawarma without having to install a spit in your kitchen. Serve with the cucumber and tomato salad to complete the meal.
Serves 4
Ingredients
- ⅔ cup plain, nonfat Greek yogurt
- 2 tsp ground cumin
- 2 tsp ground turmeric
- 2 tsp ground cinnamon
- ½ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
- 4 Persian cucumbers, thinly sliced lengthwise
- 3 medium fresh tomatoes, thinly sliced
- 4 small fresh radishes, whole or thinly sliced (per your preference)
- 2 tbsp white wine vinegar
- 2 tbsp extra-virgin olive oil
Directions
- In a mixing bowl, combine yogurt, cumin, turmeric, cinnamon, salt, and pepper. Gently mix together.
- Add chicken to the bowl and gently stir to evenly coat. Marinate in the refrigerator for at least 30 minutes. Just before removing the chicken from the refrigerator, lightly grease the grill and preheat it to medium.
- Evenly divide chicken pieces among 4 large skewers and grill until chicken reaches an internal temperature of 165 degrees F, about 10 minutes, turning halfway through.
- Place cucumbers, tomatoes, and radishes in a serving bowl. Top with vinegar and oil and stir to evenly coat vegetables. Serve alongside the chicken skewers.
Per serving: 397 calories, 16g total fat (2.7g saturated fat), 52g protein, 12g carbohydrates, 3.5g fiber, 6.1g sugar (0g added sugar), 363mg sodium
Meat tends to steal the show when it comes to kebabs, but it doesn’t have to be that way. These bright and tender kebabs allow veggies to take center stage, but they don’t have to be served alone. Choose any of the other protein-based kebabs in this list (which can be cooked at the same time) to round out your meal. Have additional or different veggies on hand? Throw them on the skewers, too. There’s no wrong way to skewer a vegetable!
Serves 6 (2 kebabs each)
Ingredients
- ¼ cup extra-virgin olive oil
- ¼ cup fresh or bottled lemon juice
- 2 cloves garlic, minced
- 2 tbsp Dijon mustard
- ¼ tsp dried basil
- ¼ tsp dried oregano
- ½ tsp kosher salt
- ½ tsp freshly ground black pepper
- 1 red onion, cut into 1-inch pieces
- 1 small head fresh cauliflower, cut into florets
- 2 cups whole white button mushrooms
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 green bell pepper, cut into 1-inch pieces
Directions
- Lightly grease and preheat the grill to medium.
- In a medium bowl, combine olive oil, lemon juice, garlic, mustard, basil, oregano, salt, and pepper. Whisk together lightly.
- Place vegetables on a baking sheet and drizzle the marinade evenly over them. Toss gently to coat and thread onto skewers.
- Grill until vegetables are tender and lightly browned, about 5 to 7 minutes, turning halfway through.
Per serving: 133 calories, 9g total fat (1.4g saturated fat), 3g protein, 10g carbohydrates, 2.7g fiber, 3.8g sugar (0g added sugar), 231mg sodium
Lots of people are afraid to try seafood on the grill, but kebabs are the ideal way because you won’t risk anything slipping down between the grates. Shrimp is an excellent source of lean protein, according to the USDA, and delivers the all-important omega-3s that most Americans don’t get enough of. Plus, it cooks quickly, so it’s a great fast meal when you’re in a hurry.
Serves 6
Ingredients
- 3 cloves garlic, minced
- 2 fresh limes, juiced
- 3 tbsp extra-virgin olive oil
- ½ tsp ground cumin
- ¼ tsp ground paprika
- ½ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 1 ½ pounds raw jumbo shrimp, peeled and deveined
Directions
- In a plastic bag, combine garlic, lime juice, olive oil, cumin, paprika, salt, and pepper.
- Divide shrimp evenly among 6 skewers. Add shrimp skewers to the plastic bag and marinate in the refrigerator for 30 minutes.
- Lightly oil the grill and preheat it to medium.
- Grill shrimp, covering the grill, and cook until opaque, about 2 minutes per side.
Per serving: 137 calories, 7g total fat (0.9g saturated fat), 16g protein, 2g carbohydrates, 0.2g fiber, 0.3g sugar (0g added sugar), 591mg sodium
If you’ve never had tzatziki sauce, take the few extra minutes to mix it together. It adds flavor and moisture to your grilled chicken, and you'll be glad that you put in a little extra effort. Because tzatziki is made with a base of Greek yogurt, it adds an extra dose of protein as well as calcium. Calcium is the most abundant mineral in the body and is essential for bone health, according to the National Institutes of Health (NIH). The NIH also lists yogurt as one of the top dietary sources of calcium. Add a simple tomato, cucumber, and red onion salad for a complete meal.
Serves 4
Ingredients
- 1 pound chicken tenderloins, cut into 1-inch pieces
- ¼ cup extra-virgin olive oil, divided
- 1 fresh lemon, juiced, divided
- 3 cloves garlic (2 minced and 1 grated)
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- ¾ tsp kosher salt, divided
- ¼ tsp freshly ground black pepper
- 1 cup plain, low-fat Greek yogurt
- 1 tbsp fresh dill, finely chopped
- ½ cup grated cucumber
Directions
- To a large zip-top bag, add chicken, 3 tablespoons olive oil, all but 1 tablespoon of lemon juice, minced garlic, cumin, turmeric, ½ teaspoon kosher salt, and pepper. Close the bag and mix with your hands until chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes.
- In a mixing bowl, combine the remaining 1 tablespoon of olive oil and 1 tablespoon lemon juice, grated garlic, the remaining ¼ teaspoon kosher salt, yogurt, and dill. Stir to combine.
- Place cucumber in a clean kitchen towel or several paper towels and squeeze it tightly to remove any excess moisture. Gently stir it into the yogurt mixture. Set the tzatziki sauce aside until serving.
- Generously oil the grill and preheat it to medium.
- Evenly divide chicken pieces among 4 skewers. Grill until chicken reaches an internal temperature of 165 degrees F, about 10 to 15 minutes, turning halfway through. Serve with the tzatziki sauce.
Per serving: 294 calories, 16g total fat (2.6g saturated fat), 32g protein, 5g carbohydrates, 0.3g fiber, 2.7g sugar (0g added sugar), 307mg sodium
