Braai, the South African barbecue tradition, doesn’t have to be heavy or high in calories. With the right ingredients and techniques, you can create flavorful dishes that impress without the extra fat. Here are five low-calorie braai recipes, including a lean chicken wing option, that are sure to satisfy.
1. Lemon-Herb Chicken Skewers
Ingredients (serves 4)
500 g skinless chicken breast, cubed
2 tbsp olive oil
Juice and zest of 1 lemon
2 garlic cloves, minced
1 tsp dried oregano
Salt and pepper to taste
Wooden skewers, soaked in water
Steps
Marinate chicken in olive oil, lemon juice and zest, garlic, oregano, salt, and pepper for 30 minutes.
Thread chicken onto skewers.
Preheat the braai to medium heat and grill for 10–12 minutes, turning occasionally.
Serve with a fresh salad or grilled vegetables.
2. Paprika-Grilled Prawns
Ingredients (serves 4)
500 g large prawns, peeled and deveined
1 tbsp olive oil
1 tsp smoked paprika
½ tsp chili flakes (optional)
Salt and pepper to taste
Lemon wedges for serving
Steps
Toss prawns with olive oil, paprika, chili flakes, salt, and pepper.
Skewer the prawns for easier grilling.
Grill over medium heat for 2–3 minutes per side until pink and cooked through.
Serve with lemon wedges.
3. Spicy Low-Calorie Chicken Wings
Ingredients (serves 4)
800 g chicken wings, skin removed if preferred
2 tbsp hot sauce or peri-peri sauce
1 tbsp olive oil
1 tsp smoked paprika
Salt and pepper to taste
Steps
Combine hot sauce, olive oil, paprika, salt, and pepper.
Toss wings in the marinade and let sit for 20 minutes.
Grill wings over medium heat for 15–20 minutes, turning frequently until fully cooked.
Serve with a side of grilled vegetables or a green salad.
4. Vegetable and Halloumi Skewers
Ingredients (serves 4)
200 g halloumi, cubed
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 zucchini, sliced
1 tbsp olive oil
1 tsp dried oregano
Salt and pepper to taste
Steps
Toss vegetables and halloumi with olive oil, oregano, salt, and pepper.
Thread onto skewers alternately.
Grill for 8–10 minutes, turning occasionally until vegetables are tender and halloumi lightly charred.
Serve warm.
5. Grilled Citrus-Marinated Fish
Ingredients (serves 4)
4 fillets of white fish (e.g., hake or kingklip)
Juice of 1 orange and 1 lemon
1 tbsp olive oil
1 tsp paprika
Salt and pepper to taste
Steps
Mix citrus juice, olive oil, paprika, salt, and pepper.
Marinate fish fillets for 15–20 minutes.
Grill over medium heat for 3–4 minutes per side until fish flakes easily with a fork.
Serve with a fresh green salad or steamed vegetables.
Tips for Low-Calorie Braai Success
Choose lean proteins like chicken, fish, or shellfish.
Use plenty of vegetables to add volume and nutrients.
Marinate with herbs, citrus, and spices instead of heavy sauces.
Serve with salads or grilled vegetables instead of fried sides.
These low-calorie braai recipes prove you can enjoy a flavorful, satisfying barbecue without heavy sauces or fatty cuts. From chicken wings to grilled fish and vegetables, each dish delivers taste, color, and presentation that will impress your guests.
