PP recipes for dietary shawarma - with chicken, mushrooms, egg, beef or tofu

The era of strict restrictions and prohibitions is long gone. Today, with the help of properly selected products and ingredients, you can prepare any dietary and low-calorie treat. PP shawarma is an excellent replacement for a fatty and high-calorie dish, which will perfectly diversify your diet and allow you to enjoy your favorite delicacy.

The classic shawarma recipe cannot be called dietary. After all, per 100 grams there are from 400 to 600 calories, depending on the ingredients, additives and various sauces! But if you prepare the same product at home and choose the right ingredients, you can reduce the calorie content per 100 grams of the finished product to 150 calories! How to do it? We tell you:

• The very first rule is to refuse fatty sauces and dressings. Many believe that this is one of the most delicious ingredients in shawarma, because the fatty and high-calorie dressing really makes this dish juicy and tasty. But don’t be upset, because there are a lot of recipes for shawarma sauces that perfectly replace this ingredient. Below we offer many options.
• The second rule is to give up fatty meats. This primarily applies to lamb and pork. 100 grams of fatty pork contains about 490 calories, and this is the meat most often used when preparing this dish to make it juicy. Replace fatty meats with chicken fillet, turkey, veal and beef! This way you will significantly reduce the calorie content of the finished product.
• Avoid frying meat in vegetable oil. During the frying process, meat absorbs oil very strongly, and the calorie content of this product is also very high. The best way to cook meat is to bake it in the oven, fry it in a grill pan without using oil, or boil it.
• If for some reason you do not eat meat, you can replace it with fish or seafood. A win-win option for those on a diet. Seafood contains a lot of protein, but does not contain any fat. You can add any low-fat fish, shrimp and even squid to shawarma.
• Add more vegetables to the shawarma. Vegetables are a source of fiber, which is essential if you are on a diet. Dietary fiber gently and gently cleanses our body and removes toxins and waste. You can use any vegetables - all types of cabbage, cucumbers, zucchini, tomatoes, eggplants. The more vegetables, the better for you and the lower the calorie content of the finished dish.
• Prepare shawarma without meat - this is an ideal option for those who follow a vegetarian diet! Replace meat with mushrooms and beans. These two products contain a decent amount of protein and are very satiating at the same time.

Shawarma and pp are compatible

Classic shawarma is made from meat, vegetables and mayonnaise, all wrapped in pita bread or pita (a special type of bread). Customers are also offered “shawarma on a plate” - a dish consisting of French fries, grilled meat and vegetable salad. PP-shno? Not really, you'll agree. But you only need a few changes to get a healthy dietary and still delicious shawarma!

By the way, in addition to shawarma, you can find the name of this dish as shawarma. The name “shawarma” is more common in Moscow, and “shawarma” is more common in the Northern capital.

Basic principles of preparing pp-shawarma (shawarma, shavukha - underline as necessary))):

• If we talk about meat, it is better to choose chicken, as it is less fatty and high in calories . It is preferable to opt for chicken fillet or breast. Or you can use lean beef, turkey, rabbit;
• you need to take a responsible approach to choosing lavash - either prepare it yourself, or carefully look at the composition of the finished product - yeast, egg sweeteners, etc. are extremely undesirable in lavash. Only water, salt and flour (ideally whole grain). If spinach is included in the additives, it will also work;
• The method of preparation is important - you should not fry the ingredients and the shawarma itself in a large amount of fat . Drizzle a little onto the pan, or better yet, use the grill, as in this recipe for pita bread with mushrooms;
• add more fresh vegetables, sauerkraut, Korean-style carrots to shawarma ;
• special attention - to the composition of the diet sauce for shawarma : mayonnaise is strictly prohibited with proper nutrition; it must be replaced with natural yogurt or sour cream with a minimum percentage of fat content. Well, or prepare some kind of pp-mayonnaise or other diet sauce.

How to do it right

Shawarma in a dietary format has its own rules and nuances of preparation. Such a dish should not contain fatty ingredients, seasonings with flavor enhancers and a large amount of salt. To make shawarma truly healthy, you need to consider the following points:

1. Choose lean types of meat - chicken, turkey, veal, as they contain a minimal percentage of fat. You can also use dietary fish and seafood as a filling, or make the lightest possible dish based on vegetables, mushrooms, and cheese.
2. As lavash, you should use Armenian, which is prepared on the basis of flour and water without adding high-calorie foods and yeast. Various flatbreads made from yeast dough significantly increase the overall calorie content of the dish and are undesirable during a diet.
3. Add a lot of fresh vegetables without additional processing - tomatoes, cucumbers, cabbage, lettuce. The exception is high-calorie fried potatoes, which should be avoided in this recipe.
4. Fry the meat on the grill or open fire without adding oil. To make it more tender, use simple marinades based on onions, lemon juice or mineral water.
5. Make the sauce as light and dietary as possible. Refuse mayonnaise in favor of low-fat sour cream with garlic, kefir with spices. Ketchup can be replaced with homemade tomato or plum sauce without harmful flavors and synthetic seasonings.
6. When serving portioned, add more vegetables and herbs compared to fried meat (recommended proportion is approximately 4:1).
7. Wrap the pita bread correctly: first, place half of the flatbread with the cut side up. Then, at a distance of about 10 cm from the edge, spread a little filling, tuck the side and bottom parts of the pita bread, and then smoothly roll it into a tight roll.

Note! Heat diet shawarma in the microwave or in a frying pan without oil. There is no need to fry it additionally; 2-3 minutes is enough for the dish to reach a comfortable temperature.

Vegetarian pp-shawarma

I’ll start with the most healthy recipe in the selection - with pp-shawarma, which contains no meat, no eggs, or any other non-lenten products. This shawarma can be enjoyed by everyone - those losing weight, vegetarians, and those who are fasting.

Nutritional value per 100 g:

1. Calories: 98
2. Proteins: 3,5
3. Fats 3,7
4. Carbohydrates: 12,7

Ingredients:

• spinach lavash - 1 pc.
• Chinese cabbage 100 g
• cherry tomatoes 7-8 pcs.
• bell pepper 1 pc.
• natural ketchup 2-3 tbsp. l.
• green onion 1 bunch
• vegetable oil - 1-2 tsp.
• salt, ground black pepper - to taste
• tofu cheese - 100 g

Recipe with photos step by step:

Rinse the Chinese cabbage and pat dry with a paper towel. Chop into thin strips. Place in a deep bowl to combine all ingredients.

Wash and dry small bell peppers. Cut in half. Remove the seeds. Cut into thin strips. Add to cabbage.

Rinse the cherry tomatoes and pat them with a napkin to remove excess moisture. Cut into four pieces. Add to other vegetables. Cut a regular tomato into small slices.

Wash and dry the green onions. Cut into small pieces. Add to salad bowl. Add a little salt and season with ground pepper. Pour in a little oil. Stir. Instead of onions, you can add sprigs of fresh dill or parsley.

Spread a sheet of pita bread on a kitchen board. Apply ketchup along the long side. Sprinkle grated cheese over tofu. Place the seasoned vegetables on a layer of ketchup and cheese.

Wrap tightly into a roll.

If the pita bread is long, cut it into portions. In this case, we got 4 pieces of 13-15 cm each. Place the grill pan on high heat. Reheat well. Lay out the rolls. Brown on one and the other side. If you don’t have such a frying pan, use a regular non-stick frying pan.

Lenten shawarma is ready. Serve immediately. Bon appetit!

Chicken recipe

The appetizing pp-shawarma with chicken differs little in taste from the classic one. I would even say that this is a more delicious version of traditional shawarma - not so greasy, not so heavy on the stomach.

Well, I won’t say anything about the difference in calories at all, I’ll just write the KBJU numbers.

KBJU per 100 g: 117/8.4/2.8/14.2

Ingredients for 1 serving:

• Armenian lavash (don’t forget to look at the ingredients!) – 60 g (this is a little more than half a sheet)
• piece of baked chicken fillet - 50 g
• a few lettuce leaves
• 1\2 tomatoes
• 1\2 small cucumber
• 1 tbsp. sauerkraut
• salt, ground pepper, maybe a little curry - to taste

PP sauce for shawarma at home:

• 1 tbsp. natural yogurt, such as Activia
• 1\4 tsp. mustard
• 5-6 drops of natural lemon juice
• half a small clove of garlic

Cooking method:

1. If you don't have baked chicken, cook it - it's not difficult. Roll the chicken fillet in spices and leave to marinate for 10-15 minutes. You can use mustard and soy sauce (to taste) as a marinade.
2. In an up-coated frying pan, fry the piece on both sides until golden brown. Let it cool down a little.
3. Cut the tomato and cucumber; it is better to peel the cucumber so that it does not taste bitter.
4. Prepare the sauce by mixing all the ingredients needed for it. Chop the garlic first.
5. Grind chicken fillet.
6. Place the pita bread on a cutting board and brush with the prepared sauce. Place a layer of chicken, top with cucumber. Place the tomatoes in the next layer and pour over a small amount of sauce. Next is cabbage. Wrap the filling in pita bread.
7. Fry in an up-pan on both sides without oil. The dish is ready!

Low-calorie shawarma for dinner

For dinner, if you are losing weight, you cannot eat carbohydrates, that is, pita bread. Only protein and fiber (vegetables) are allowed. Therefore, instead of pita bread we use lettuce leaves.

KBJU per 100 g: 79/8.4/4.7/4.4

Products for 1 person:

• lettuce leaves - 200 g
• boiled egg - 2 pcs.
• suluguni – 40 g
• lemon juice - 0.5 tsp.
• 1/2 teaspoon honey
• cherry tomatoes - 2 pcs.
• sweet pepper - half
• sour cream - 1 tbsp.
• avocado - 1\3 pcs.
• salt - to taste

How to cook:

1. The sauce is made from sour cream, honey, chopped avocado and lemon juice.
2. Finely chop the vegetables and eggs, mix and season with sauce.
3. Grate Suluguni.
4. Wrap everything in lettuce leaves and serve. Instead, you can use Chinese cabbage leaves .

Orange

For lovers of exotic flavors in the taste of familiar dishes, we recommend preparing orange dressing. Homemade shawarma with this sauce will turn out to be very unusual, but certainly very tasty. By the way, this sauce will be perfect for any meat dishes, and not just for home-made shawarma.

Squeeze the juice from one large orange. Add half a teaspoon of liquid honey, a pinch of dried ginger, basil, parsley, and cilantro. Next, add one teaspoon of non-hot mustard. If you like it hot, add red pepper instead of mustard.

Armenian pomegranate sauce is also perfect for homemade shawarma. It has a sweet and sour taste and goes well with meat. You don’t have to cook it yourself; it is sold in almost every supermarket. This will save you cooking time, which is a big plus for busy housewives.

PP version with mushrooms

Diet shawarma with champignons and delicious Korean carrots turns out to be very tasty.

KBJU per 100 g: 76/5.3/2.3/8.2

For 1 serving we will need:

• Armenian lavash 60 g
• champignons – 300 g
• curd soft cheese - 50 g
• pickled cucumbers -1 small
• 1 tbsp. Korean carrots according to the pp recipe (there is a recipe here).

for the sauce:

• tomato - 1 small
• salt, ground pepper.

Cooking method:

1. We start by preparing the filling. Fry the champignons in a slightly oiled frying pan, don’t forget to add salt and pepper at the end.
2. Mix mushrooms with cheese.
3. Grate the cucumber, squeeze out the carrot and also cut it for convenience.
4. The sauce is made from tomatoes with the addition of salt and pepper. You can simply blend everything in a blender.
5. Then the filling is mixed with the sauce and wrapped in pita bread. And then you can either brown it in a dry frying pan or heat it in the microwave.

Main conclusions

Street shawarma is a very high-calorie and fatty dish that is not allowed during a diet. However, there are low-calorie recipes made from the “right” foods that are in no way inferior to the traditional version. To prepare dietary shawarma you need:

• select only lean meat (chicken, turkey, etc.) with a low fat content. You can also pay attention to light fillings from vegetables, mushrooms or seafood;
• use thin Armenian lavash, which is prepared without eggs and yeast;
• add a large amount of fresh vegetables and herbs, which stimulate digestion processes;
• cook meat on a grill or fire without vegetable oil to reduce the overall calorie content of the dish. It is also acceptable to use light marinades;
• replace store-bought mayonnaise and ketchup with low-calorie dressings based on kefir, low-fat sour cream with garlic, etc.

Following these rules will allow you to prepare a nutritious and healthy version of shawarma. This dish quickly satisfies hunger, saturates the body with energy and new strength.

Do you often cook shawarma at home? Share your secrets of low-calorie dishes!

PP-shawarma with beef and garlic sauce

This recipe, although the most high-calorie, also fits well into paragraphs. True, due to the calories and amount of carbohydrates, such shawarma is suitable for breakfast or lunch . You shouldn’t eat it after 3 p.m.

KBJU per 100 g: 161/11/7.6/12.3

Ingredients for 2 servings:

• Armenian lavash -1 sheet
• beef - 200 g
• pickled cucumbers - 1 pc.
• 1 ripe tomato
• 100 g white cabbage,
• 50 grams of Korean carrots (diet)
• green onions, parsley - a small bunch
• olive oil, salt - to taste.

for the marinade:

• small onion
• lemon slice

for the sauce:

• 2 tbsp. low fat sour cream
• 40 ml kefir
• 2 cloves garlic
• some red pepper
• parsley.

Cooking method:

1. Rinse the beef well and chop finely.
2. Make the marinade: chop the chopped onion in a blender, add lemon juice and salt. Add meat to the plate with marinade. Marinate the beef in the refrigerator for about 60 minutes. It is better to marinate the meat longer.
3. While the meat is marinating, you need to finely chop the ingredients for the shawarma, prepare the sauce by mixing all the ingredients necessary for the sauce.
4. Fry the beef until golden brown in a frying pan greased with olive oil.
5. Take pita bread, spread half of it with sauce, add cabbage and greens. Place the next layer of meat, then cucumbers, tomatoes and Korean carrots. Then pour the remaining sauce over the ingredients and carefully wrap the filling in the pita bread.

What to fill with

Shawarma without sauce will be dry and unappetizing. But fatty dressings are not suitable for the diet version. That is why you need to make one of the sauces presented below yourself:

• Garlic . Take 100 grams of low-fat kefir and sour cream, a few cloves of garlic, one red pepper and herbs. Combine all ingredients and beat with a blender.
• Italian . The cooking principle is simple - pass one blanched tomato through a meat grinder, add a spoonful of tomato paste and spices to it. Mix thoroughly and grease the pita bread.
• Mustard . All you need for this sauce is 100 grams of low-fat yogurt, 15 grams of mustard, 20 grams of lemon juice and 5 grams of coriander. All ingredients are mixed and you're done.

Diet shawarma will be an excellent lunch option. The big advantage of the dish is that it will definitely appeal not only to those losing weight, but also to the rest of the family. Cook with love and inspiration, take into account the basic principles of PP, and then the food will not harm your figure, but even vice versa.

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Lifehacks and advice from nutritionists

If it contains regular thin lavash, then this pp-shawarma is suitable for breakfast, lunch or dinner. If you are lucky enough to find pita bread made from whole grain flour, then you can have shawarma for an afternoon snack. Shawarma in lettuce leaves is also allowed for an afternoon snack or dinner.

You can serve shawarma with tea, broth, tomato juice. It is also tasty with some fermented milk drinks (ayran).

You can store shawarma in the refrigerator for 24 hours, but think logically, there are nuances. For example, if there is a lot of sauce and it is very liquid, then the pita bread will become soggy.

Although these shawarma options are dietary, they are still not worth eating often. There are too many components - there are several types of carbohydrates, fats, and protein. Not every gastrointestinal tract can cope with such a set.

NatalyaYa - Natasha, mother of three wonderful children, an experienced housewife. I really like to please my loved ones with various delicacies. But looking good is also important to me. Therefore, I try to adhere to the principles of proper nutrition - this is the easiest way to keep fit.

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