You can thread just about anything on skewers and cook them into a healthful meal. Fish, meat, poultry, tofu, fruits, veggies, even cheese can all be flavored and skewered. And although kebobs are typically grilled, they can also be baked in the oven—both which are healthy cooking methods. Pro tip: Soak wooden skewers to help prevent flare ups on the grill, then enjoy these babies out on the deck.
Sweet Georgia Peach and Chicken Kebabs
This Recipe
- Skill Level: Beginner
- Serves: 6
- Start to Finish: 30 minutes
- Prep: 20 minutes
- Cook: Less than 15 minutes
Nutrition Facts
- 239mg Sodium
- 26g Carbs
- 3g Fiber
- 11g Fat
- 1g Saturated Fat
- 23g Sugars
- 19g Protein
- Calcium
- Iron
The trick to delicious kebabs is the marinade, and in this recipe, a peach balsamic vinaigrette enhances the combination of more peaches and grilled Vidalia onion. For the best flavor, make sure to marinate the chicken in the vinaigrette for at least an hour prior to assembling the kebabs.
Ingredients:
- 1/3 cup white balsamic vinegar
- 1 garlic clove, minced
- 2 tablespoons brown sugar
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoon salt
- 2 tablespoons olive oil
- 1 large peach, peeled, pitted, and pureed
- 1 1/2 tablespoons chopped fresh basil
- 4 boneless chicken breasts
- 4 to 6 fresh peaches, rinsed and sliced into large cubes (leave skin on)
- 1 large sweet onion, sliced into large chunks
- 1 bottle peach vinaigrette
- 12 wooden skewers, soaked in water
Directions:
For the dressing:
1. Whisk vinegar, garlic, brown sugar, salt, and pepper in a small bowl until sugar is dissolved.
2. Whisk in oil until blended.
3. Stir in fresh peaches and basil.
4. Set aside and make kebabs
For the kebabs:
1. Soak wooden skewers in water
2. Cut chicken breasts into 2 to 3 inch cubes.
3. Cut peaches and onions into chunks big enough to skewer.
4. Assemble kebabs by placing onion, peaches, and chicken on the skewers.
5. Pour vinaigrette over the top, cover, and refrigerate for several hours.
6. Preheat grill to about 375°F and spray with non-stick spray.
7. Cook kebabs for 8 to 10 minutes, turning several times, until done.
Recipe and photo provided by Amee Livingston founder of Amee’s Savory Dish.
Rainbow Veggie Kebabs
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: 30 minutes
- Prep: 15 minutes
- Cook: 15 minutes
Nutrition Facts
- Sodium 300g
- Carbs 12g
- Fiber 2g
- Fat 4g
- Saturated Fat 0.5g
- Sugars 4g
- Protein 2g
- Calcium undefined
- Iron undefined
These bright, attractive kebabs will catch the eyes (and tastebuds!) of guests of all ages. Arrange a rainbow of vegetables and send to the grill for a quick sizzle. Perfect alone, or served as a side to steak, burgers, or grilled chicken.
Ingredients:
- 1 small yellow bell pepper, seeded, cored, cut into chunks
- 1 small red bell pepper, seeded, cored, cut into chunks
- 1 small green bell pepper, seeded, cored, cut into chunks
- 1 small zucchini, sliced into 1/4-inch rounds
- 1 large corn on the cob (about 8 inches), sliced into 8 pieces
- 1 tablespoon olive oil
- 1 lemon, juiced
- 1/2 teaspoon kosher salt
- 4 large skewers
Directions:
1. Carefully slide vegetables onto skewers, alternating peppers, zucchini, and corn.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Brush onto skewers.
3. Grill for 10 to 15 minutes, until vegetables are warm and slightly tender.
Recipe and photo provided by Dana Angelo White.
This Recipe
- Skill Level: Beginner
- Serves: 24
- Start to Finish: 1 hour
- Prep: 30 minutes
- Cook: 30 minutes
Nutrition Facts
- Sodium 165mg
- Carbs 6g
- Fiber 0.7g
- Fat 4g
- Saturated Fat 2g
- Sugars undefined
- Protein 5g
- Calcium 19mg
- Iron 0.4mg
Get the flavor of a low country shrimp boil without the mess—or the calories! These skewers are perfect for a backyard party, and the portions come in at under 100 calories. What could be better?
Ingredients:
- 24 (6-inch) wooden skewers
- 2 tablespoons butter
- 3/4 cup finely chopped red bell pepper
- 1/2 cup finely chopped sweet onion
- 1 garlic clove, minced
- 2 cups fresh corn kernels (about 4 medium ears)
- 1/2 to 3/4 teaspoon Creole seasoning
- 1/4 cup chopped fresh flat-leaf parsley
- 1 tablespoon red wine vinegar
- 1/4 cup Old Bay seasoning
- 24 (about 1 pound) baby red potatoes
- 1/2 pound smoked sausage, cut into 24 slices
- 24 peeled and deveined extra-large raw shrimp
Directions:
1. Soak skewers in water for 30 minutes. Melt butter in a medium skillet over medium heat; add bell pepper, garlic, and onion; sauté 4 minutes. Stir in corn and Creole seasoning, and sauté 3 minutes. Remove from heat, and stir in parsley and vinegar.
2. Bring Old Bay seasoning and 5 quarts water to a boil, covered, in a large stockpot. Add potatoes, and cook uncovered for 10 minutes. Add sausage; cook 3 minutes. Add shrimp; cook 3 minutes or just until shrimp turn pink and potatoes are tender. Drain.
3. Thread 1 potato, 1 shrimp, and 1 sausage piece onto each skewer. Arrange on serving plates or a long shallow platter. Spoon corn mixture over skewers.
Recipe and photo from Southern Living’s Slim Down South Cookbook by Carolyn O’Neil, R.D.
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: 1 hour and 20 minutes
- Prep: 1 hour and 40 minutes
- Cook: 20 minutes
Nutrition Facts
- Sodium 293g
- Carbs 22g
- Fiber 6g
- Fat 7g
- Saturated Fat 1g
- Sugars 9g
- Protein 17g
- Calcium undefined
- Iron undefined
Seitan is a wheat gluten meat substitute that is available in many supermarkets and natural food stores in the refrigerated section. An herbal, tangy chimichurri sauce makes these skewers a show-stopping entrée for your next backyard barbecue.
Ingredients:
- 2 medium cloves garlic
- 1 cup packed cilantro leaves
- 1/2 cup packed parsley leaves
- 2 medium lemons, juiced
- 2 small limes, juiced
- 1 1/2 tablespoons extra virgin olive oil
- 1 tablespoon agave nectar
- 1 container (8 ounces) plain seitan, sliced
- 1 medium onion, sliced in wedges
- 1 small summer squash, sliced thickly
- 1 medium bell pepper, sliced thickly
Directions:
For the chimichurri:
1. Place garlic, cilantro, and parsley in the container of a food processor. Process just until finely chopped (but not liquefied). Place in a small mixing bowl.
2. Add lemon and lime juice, oil, and agave nectar, combining well.
For the kebabs:
1. Prepare 4 skewers on metal or wooden skewers, using slices of seitan, onions, squash, and pepper.
2. Place skewers in a large, shallow dish. Pour marinade over skewers and chill for one hour.
3. Heat grill and cook skewers about 8 to 10 minutes on each side, until vegetables are crisp tender.
*May also roast skewers in the oven by broiling for 30 minutes (15 minutes on each side) at 400°F.
Recipe provided by Sharon Palmer.
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: Less than 45 minutes
- Prep: 20 minutes
- Cook: 15 minutes
Nutrition Facts
- Sodium 377mg
- Carbs 29g
- Fiber undefined
- Fat 10g
- Saturated Fat 7g
- Sugars 15g
- Protein 42g
- Calcium undefined
- Iron undefined
The scent of pineapple and coconut oil will make your kitchen smell fantastic! Pair with brown rice, a green salad, or grilled veggies for a perfectly balanced meal.
Ingredients:
- 1 1/2 pounds turkey tenderloin
- 1 large or 2 medium sweet potatoes, cubed to 1-inch squares
- 1 pineapple, cubed to 1-inch squares
- 1 teaspoon fresh grated ginger
- 2 tablespoons coconut oil
Directions:
1. Heat up the grill to medium-high.
2. Take cubed sweet potato and heat in the microwave oven for 60 to 90 seconds.
3. Skewer meat, pineapple, and sweet potato.
4. Grate ginger and add to coconut oil.
5. Brush kebabs with coconut oil mixture; lightly salt.
6. Cook on the grill for approximately 6 minutes per side, keeping an eye on doneness.
Recipe and photo by Lisa Johnson of True Food Movement.
This Recipe
- Skill Level: Beginner
- Serves: 6
- Start to Finish: Less than 45 minutes
- Prep: 20 minutes
- Cook: 15 minutes
Nutrition Facts
- Sodium 469mg
- Carbs 8g
- Fiber 2g
- Fat 29g
- Saturated Fat 9g
- Sugars 4g
- Protein 34g
- Calcium undefined
- Iron undefined
Lean red meat can be part of a healthy eating plan more than once a week as long as you keep portions in check. Kebabs are a great way to keep an eye on portions too, and an easy way to include more vegetables into your diet.
Ingredients:
- 1 1/2 pounds top sirloin, cut into 2-inch pieces
- 2 red peppers, cut into 2-inch pieces
- 1 pint golden cherry tomatoes
- 3-4 large romaine leaves, rinsed and patted dry
- 1 block sharp cheddar cheese, cut into 2-inch chunks
- 1/3 cup light ranch dressing
- Juice and zest of 1 lemon
- 1 clove garlic, minced
- 1 tablespoon fresh parsley, minced
- 1/4 cup extra virgin olive oil
- 3 large eggs
- 4 bamboo skewers
Directions:
For the medium-boiled eggs:
1. Place eggs in a small pot and cover with cold water. Bring water to a full boil, then turn off heat and cover with lid for 6 minutes. When timer goes off, immediately place eggs in ice bath.
For the dressing:
1. Mix together ranch dressing, lemon juice, lemon zest, garlic, and half of fresh parsley. Slowly whisk in olive oil. Top with remaining parsley before serving.
For the kebabs:
1. Soak wooden skewers in water for 10 minutes.
2. Toss steak cubes, peppers, cherry tomatoes, and romaine in a little olive oil and season lightly with sea salt and fresh cracked pepper. Place steak cubes, peppers, and cherry tomatoes on a skewer, leaving room for romaine and cheese on the end (but do not add them yet).
3. Grill kebabs over medium-high heat for 2 to 3 minutes per side (so steak is medium rare).
4. Lay romaine leaves on grill and cook quickly until each side starts to wilt and ends are getting brown, approximately 1 minute per side. Remove from grill, chop into large pieces for skewering, set aside.
5. In a grill pan, flash cook cheese until it just gets warm and soft enough to skewer. Add romaine and cheese to kebabs.
6. Peel and slice eggs and arrange on a platter with kebabs. Garnish with fresh parsley and serve with dressing on the side for dipping.
Recipe and photo provided by Amee Livingston of Amee’s Savory Dish.
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: Less than 45 minutes
- Prep: 25 minutes
- Cook: Less than 15 minutes
Nutrition Facts
- Sodium 60mg
- Carbs 9g
- Fiber 2g
- Fat 13g
- Saturated Fat 2g
- Sugars undefined
- Protein 26g
- Calcium undefined
- Iron undefined
These salmon kebabs are rich in omega-3 fats, which have been linked to heart health and also been shown to help fight inflammation. Broiling in the oven helps when you want to grill out, but the weather’s not quite behaving.
Ingredients:
- juice of 4 lemons
- 2 tablespoons extra virgin olive oil
- 4 garlic cloves, minced
- 1 tablespoons dried Italian seasoning
- 1 pound wild salmon, cut into 2-inch cubes
- 4 small plum tomatoes, cut into quarters (or 8 cherry tomatoes)
- 4 large whole mushrooms, stems removed, halved
- 1 medium green bell pepper, deseeded, cut into 12 pieces
- 1 medium yellow squash, cut into 8 pieces
- 4 skewers
Directions:
1. Soak wooden skewers for 30 minutes.
2. In large mixing bowl combine juice, oil, garlic, seasoning, salt, and pepper. Mix well and divide in half.
3. Add salmon and vegetables to half of marinade and gently toss to coat pieces. Cover and marinate for about 30 minutes, occasionally rearranging pieces to ensure even coating.
4. Preheat oven broiler and spray large shallow baking dish.
5. Remove skewers from water.
6. Divide fish and vegetable pieces into 4 even portions. Arrange and distribute them evenly on skewers, being careful not to break the pieces.
7. Place on baking dish. Brush with remaining marinade not used for marinating raw fish. Broil for about 5 to 8 minutes, brushing frequently with marinade. Carefully turn over kebabs and continue cooking for an additional 4 minutes, basting frequently until fish is done. Serve immediately.
Recipe and photo provided by the American Institute for Cancer Research.
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: 55 minutes
- Prep: 45 minutes
- Cook: Less than 15 minutes
Nutrition Facts
- Sodium 749mg
- Carbs 11g
- Fiber 3g
- Fat 22g
- Saturated Fat 9g
- Sugars 5g
- Protein 33g
- Calcium undefined
- Iron undefined
Full of flavor and packed with lean protein and veggies, this salad is a no-brainer for a quick healthy dinner or lunch. If you’re looking for a deeper green vegetable to increase nutrients, substitute lettuce with spinach for an extra punch of vitamins A and K, iron, and folate.
Ingredients:
- 3 chicken breasts cut into 1-2 inch chunks
- Shitake mushrooms
- 3 tablespoons lemon juice
- 2 tablespoons lavender balsamic vinegar
- 3 tablespoons olive oil
- 1 teaspoon dried basil
- 1 garlic clove, minced
- 1/2 teaspoon parsley
- 1/2 teaspoon onion powder
- 1/2 teaspoon kosher salt
- 1/8 teaspoon red pepper
- 4 cups chopped romaine lettuce
- 4 cups baby spinach
- 1/4 cup sliced green onions
- 3/4 cup diced cucumbers
- 3/4 cup sliced tomato
- 1/3 cup chopped artichoke hearts
- 6 tablespoons sliced roasted red pepper
- 3 tablespoons sliced Kalamata olives
- 1/4 cup feta cheese
- 4 teaspoons pesto
- 4 teaspoons white wine vinegar
- 1 teaspoon lemon juice
- 2 tablespoons plain nonfat yogurt
- 2 tablespoons olive oil
Directions:
For the salad:
1. Build salad for each plate by laying down bed of fresh romaine and spinach leaves. Top that with diced cucumbers, sliced tomatoes, artichoke hearts, roasted red peppers, kalamata olives, and feta cheese.
For the dressing:
1. Shake together pesto, white wine vinegar, and lemon juice in a small jar. Add in yogurt and oil and shake once more till all ingredients are thoroughly combined.
For the chicken:
1. Prepare marinade for chicken by mixing together lemon juice, lavender balsamic vinegar, olive oil, basil, garlic, parsley, onion powder, kosher salt, and red pepper. Pour over chunks of chicken and refrigerate for at least 30 minutes.
4. Build kebabs by threading on chicken and mushrooms. Grill over medium heat for 10 to 15 minutes, turning frequently, until chicken is done.
2. Soak wooden skewers in water before threading on chicken and mushrooms or use metal skewers.
3. Drizzle vinaigrette on salad and top with a chicken kebab. Serve immediately.
Recipe and photo provided by Marie Dittmer, founder of Healthy Ideas Place.
This Recipe
- Skill Level: Beginner
- Serves: 4
- Start to Finish: 30 minutes
- Prep: Less than 15 minutes
- Cook: 20 minutes
Nutrition Facts
- Sodium 168mg
- Carbs 6g
- Fiber 0.2g
- Fat 4.5g
- Saturated Fat 1g
- Sugars 6g
- Protein 22g
- Calcium undefined
- Iron undefined
Perfect for a light weeknight dinner, these healthy kebabs are made with 100 percent grape juice, which thanks to the Concord grape, is not only full of flavor, but also helps to support a healthy heart.
Ingredients:
- 1 pound boneless chicken thighs, cut into 1-inch pieces
- 1/4 cup extra virgin olive oil
- 1/4 cup plain yogurt
- 1 cup Welch’s 100 percent Grape Juice
- 4 sprigs fresh thyme
- 1 bay leaf
- 3 cloves garlic, smashed
- 1 cup grapes
- 1 red onion, coarsely chopped
Directions:
1. Put olive oil, yogurt, grape juice, thyme, bay leaf, and garlic into a large sealable plastic freezer bag. Add 1/2 teaspoon salt and 1/4 teaspoon pepper to marinade and stir to combine. Add chicken pieces and marinate from 30 minutes to 4 hours.
2. Remove chicken from the fridge 20 minutes before cooking. Remove pieces from marinade and pat dry; set aside on a clean plate. Meanwhile, submerge 4 skewers in cold water for 10 minutes.
3. Onto each skewer thread one piece chicken followed by one grape; repeat until chicken and grapes are used up. Meanwhile, preheat a lightly oiled grill to medium-high heat.
4. Transfer chicken skewers to the grill and cook for 4 minutes per side until completely cooked, about 16 minutes total. Let skewers rest for 10 minutes before serving.
Recipe by Sarah-Jane Bedwell, R.D.
This Recipe
- Skill Level: Intermediate
- Serves: 4
- Start to Finish: under 30 minutes
- Prep: 20 minutes
- Cook: 5 to 8 minutes
Nutrition Facts
- Sodium 259mg
- Carbs 48g
- Fiber 11g
- Fat 29g
- Saturated Fat 5g
- Sugars 5g
- Protein 31g
- Calcium 748mg
- Iron 4mg
Prepare tofu in a fresh, flavorful new way. Serve with whole-wheat couscous to make a satisfying meal.
Ingredients:
- 1/4 cup fresh lime juice
- 1 tablespoon chopped fresh cilantro
- 2 teaspoons reduced-sodium soy sauce
- 2 teaspoons peanut oil
- 1 clove garlic, minced
- 1/8 teaspoon ground black pepper
- 1 15-ounce container firm or extra-firm tofu, pressed
- 1 red bell pepper, cut into 1-inch cubes
- 4 green onions, cut crosswise into 1-inch pieces
- 1 cup whole-wheat couscous, cooked according to package directions without added fat
- 1/2 cup prepared Thai peanut sauce
- 8 wooden skewers
Directions:
1. In a shallow dish, whisk together lime juice, cilantro, soy sauce, peanut oil, garlic, and black pepper. Add pressed tofu and turn to coat. Cover with plastic and marinate 15 minutes (or up to 24 hours) refrigerated. Preheat grill or broiler.
2. Remove tofu from marinade. Reserve marinade and cut the tofu into 16 pieces. Alternate pieces of tofu, red pepper, and green onion on skewers. (When using wooden skewers, soak them in warm water for at least 30 minutes before using, to prevent scorching.) Brush with marinade.
3. Grill or broil 5 to 8 minutes, until vegetables are charred and tofu is hot, turning frequently and brushing with marinade halfway through cooking.
4. Serve kebabs with couscous. Place the prepared peanut sauce on the side as a dipping sauce for the kebabs.
