How many calories are in shawarma with chicken per 100 grams and in one serving?

In the absence of free time, humanity more often gives preference to fast cuisine, which includes shawarma. However, due to the growing popularity of healthy eating and a beautiful body, more and more people are wondering how many calories are in shawarma.

If you buy it from street stalls, then there is no point in talking about low calorie content and a good composition of ingredients. However, by using boiled chicken meat, plenty of vegetables and the right dressing, you can reduce its calorie content to a minimum and turn it into a healthy food rich in protein and fiber.

Recipe for PP chicken shawarma

In this article I offer recipes for PP chicken shawarma.

Shawarma is a Middle Eastern dish of meat wrapped in pita bread with spices, sauces and fresh vegetable salad.
Source Wikipedia

Shawarma is a tasty and satisfying dish. But it is not at all necessary to exclude it from the diet because it is too high in calories. You can prepare diet shawarma, you just need to choose the right ingredients.

To prepare PP shawarma you will need:

Lavash – 3 pcs;
300 g boiled breast without skin;
Cucumber;
Tomato;
100 g white cabbage;
120 g hard cheese;
Onion.

For the sauce

90 g natural yogurt;
90 g low-fat sour cream;
3 cloves of garlic;
Salt - to taste.

Cut the chicken breast into pieces. Three cheeses on a coarse grater. Shred the cabbage. Cut the cucumber into strips and the onion into half rings.

Mix yogurt and sour cream and add chopped garlic and salt. You can add spices and mustard at your discretion.

Unroll the sheet of pita bread and place ⅓ of the prepared ingredients on one edge. We do the same with the other two pita breads. We roll them into a roll and form a shawarma. Fry it in a dry frying pan on all sides.

In addition to shawarma, you can prepare any sauce - creamy with mustard or garlic, tomato.

Homemade shawarma

Prepare shawarma yourself, and then you can change its calorie content. We will fry the chicken meat, but if you want a less calorie dish, boil it. Replace mayonnaise with yogurt.

Ingredients:

chicken breast;
refined vegetable oil;
white cabbage – 0.3 kg;
cucumbers - two pieces;
thin lavash sheet - one package;
mayonnaise;
greenery;
tomato sauce.

Preparation:

Wash and dry the breast.
Cut it into large pieces (do not make it small, otherwise the fillet will not be juicy). Sprinkle with spices and salt.
Fry the breast pieces in refined vegetable oil for seven minutes on both sides. Set the burner level to almost maximum.
Transfer the meat to a plate.
Cut the chicken into small pieces.
Shred the cabbage.
Wash, dry the greens, chop them finely.
Combine chopped greens with cabbage.
Based on our own taste preferences, add salt, granulated sugar, vinegar and vegetable oil to the cabbage. Let's stir well.
Let's prepare mayonnaise and tomato sauce. You can make your own mayonnaise dressing. And instead of tomato sauce, use lecho gravy, only you need to beat it with a blender.
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Warm the lavash sheets for a couple of minutes in the microwave oven. Then they will become softer, and it will be easier for us to work with them.
Divide the lavash sheets into portions. Let’s “assemble” one shawarma, and then, by analogy, the rest of the preparations.
So, let's grease the lavash dough with mayonnaise.
Then apply tomato sauce on it.
Place cabbage salad on one side.
Place pieces of meat on top of the salad.
Wash the cucumbers and dry them.
Cut them into rings (not thick).
Place cucumber rings on top of the meat.
Place a little more tomato sauce on top of the cucumbers.
Let's wrap up the shawarma.
In the same way we form the remaining blanks.
Lightly fry the shawarma (on a grill pan). Ready!

PP shawarma recipe and calorie content

The classic shawarma recipe is quite high in calories. Depending on the ingredients, sauces and various additives, its calorie content is up to 600 calories.

At home, if you choose the right products, the calorie content can be reduced to 150 calories per 100 g of product.

How to achieve this?

First of all, avoid fatty sauces and dressings;
Eliminate fatty meat, replacing it with poultry, turkey, beef, veal;
Do not fry the meat in oil, but bake in the oven, boil or grill;
You can replace meat with fish or seafood. Seafood is high in protein and low in fat. Or you can replace the meat with mushrooms and beans. They also contain a lot of protein and are very satiating;
Add more vegetables. They are a source of fiber, which is necessary with proper nutrition to cleanse the intestines and remove toxins and waste from the body. Any vegetables will do - zucchini, eggplant, cucumbers, tomatoes, all types of cabbage.

How many calories are in shawarma on a plate is up to you!

Shawarma, unlike other fast food snacks, does not have too many calories - only two hundred and fifteen units per one hundred gram serving. However, it should be borne in mind that a whole shawarma weighs three hundred and sixty grams. This means that by eating it, you will replenish your calorie reserves by seven hundred and seventy-four units! And this is already a huge number, especially for those who are struggling with extra pounds.

On a note! Shawarma contains approximately fifty-four grams of fat. That is, we can say that half of the serving is fat calories.

However, it's not all bad. The salad and yogurt-based sauce included in the shawarma will become a storehouse of valuable protein and vitamin complexes for you. And if you want to reduce the calorie content of your snack, give preference to shawarma with chicken or turkey meat.

Advice! Since shawarma is a fairly high-calorie product, eat it as a main dish and not as a snack.

The calorie content of shawarma depends on what components make it up. In the traditional version, this snack contains seven hundred and seventy-four kilocalories per serving weighing three hundred and six hundred grams. A vegetarian shawarma will contain three hundred eighty-five kilocalories.

How many calories are in shawarma with chicken? Fast food with chicken contains five hundred and ninety-eight kilocalories. If you add French fries to your snack, its calorie content will increase to eight hundred and twenty-eight kilocalories.

How many calories are in shawarma in pita bread? It will contain two hundred and nineteen kilocalories. But in pita, the snack has less energy value. So how many calories are in shawarma pita? It contains one hundred and sixty-seven kilocalories.

Since the calorie content of shawarma depends on the products on which it is prepared, let's look at the possible options. So, meat. Traditionally, shawarma is prepared with lamb, beef or pork. But if you need a dietary option, choose an appetizer with lean meats - turkey or chicken.

The second equally important component is the sauce. High-calorie options include mayonnaise, garlic dressing, as well as a special oriental one. Herbal sauces and those prepared on the basis of classic yogurt have lower energy value.

Every shawarma has vegetables. These include lettuce leaves, cabbage of different varieties, tomatoes, onions, and cucumbers. But they are not high in calories, so feel free to add assorted vegetables to your shawarma.

The most “dangerous” in terms of calories are various additives. And the most popular of them is French fries. Are you afraid of calories? Choose rice instead of potatoes. And even better - no additives!

Shawarma without meat

Required Ingredients:

Thin pita bread;
0.5 kg of mushrooms;
Onion;
Tomato;
Bell pepper;
Carrot;
Greenery;
80 g cheese;
Salt, garlic, spices, balsamic vinegar - to taste.

Fry the mushrooms cut into pieces in a frying pan with a/p coating. Three carrots on a grater. Cut the onion into half rings and the pepper into pieces.

Prepare the sauce : chop the tomatoes, add garlic, spices, vinegar and simmer for 5 minutes. Let it cool.

Lubricate the pita bread with sauce. Place mushrooms and vegetables and pour sauce over them. Sprinkle with grated cheese. Roll up and fry in a dry frying pan on all sides.

PP shawarma with chicken

To prepare it you will need:

300 g chicken fillet;
Avocado;
2 tomatoes;
Thin pita bread;
Lettuce leaves;
1 tbsp. l. olive oil;
Salt, pepper, spices - to taste.

Cut the fillet into pieces, add salt and pepper. Add olive oil, spices and let soak for 15 minutes. After this, place on a baking sheet and bake until done.

Cut the tomatoes into thin slices; they will add juiciness to the shawarma. Cut the avocado into thin strips. Thanks to its delicate taste, it will replace our dressings.

Let's take lavash. We put lettuce leaves, chicken, tomatoes, avocado on it. Roll it up. Fry on the grill.

Shawarma with chicken and vegetables

Required Ingredients:

Chicken breast;
Cucumber;
Tomato;
Bell pepper;
Thin pita bread;
Dill.

Cut the tomatoes into pieces, cucumber and pepper into strips. Boil the breast in salted water and cut into pieces. Finely chop the dill.

Prepare the sauce : add spices, dill, salt to the sour cream and mix.

Grease the pita bread with sauce, lay out all the ingredients and grease with sauce again. Let's roll it up. Fry in a dry frying pan on all sides.

Have you eaten? Let's burn calories!

So, after all, we couldn’t resist and ate the shawarma, which means that the resulting calories need to be burned. How to do this? To get rid of seven hundred kilocalories, you need to run for eighty-two minutes or swim for two hours. You can also ride a bike for ninety-three minutes or play badminton for one hundred and forty-eight minutes. As you can see, you have to work hard!

However, if shawarma contains only the right ingredients, you can even lose weight with it. Choose lean meats, add more assorted vegetables to your appetizer, and, of course, prepare low-fat sauces. You can also divide the shawarma into two or three servings.

Many so-called empty calories are found in buns, flatbreads, and lavash. Therefore, when dieting, it is better to choose lower-calorie bases.

Shawarma with chicken

To prepare it you will need:

200 g chicken fillet;
Thin pita bread;
Onion;
Tomato;
Cucumber;
50 g white cabbage;
4 tbsp. l. low-fat sour cream;
Dill;
Garlic, salt, spices - to taste.

Cut the fillet into pieces and simmer. Cut the onion into half rings, vegetables into pieces.

Prepare the sauce : add chopped garlic and finely chopped dill to the sour cream.

Grease the pita bread with sauce and lay out all the ingredients. Wrap and fry in a dry frying pan on all sides.

Ingredients for shawarma (1 piece) in grams

For the filling and the shawarma itself:

lavash - 1 piece. Shawarma requires real Armenian lavash. The main rule when choosing it is its maximum freshness. It should be elastic, soft and durable so that it can easily be rolled into a tube along with the filler.
You can replace it with pita or in other words Arabic flatbread. This is round unleavened bread that has special voids inside for filling. Sold in large supermarkets.
Shawarma with pita looks more presentable and is very filling.
chicken - 200 gr .
Shawarma can be made from almost any type of meat. There are no restrictions on the choice: it can be chicken, pork, beef, turkey, rabbit. Anyone who loves the specific taste of lamb meat can take it. The meat is first marinated in spices and then heat treated. The classic recipe is made from chicken. It’s better to take the thighs, they always turn out soft and juicy. The sirloin part does not have a fat layer and will become dry after cooking. This can be easily corrected when folding the shawarma - generously season the meat with sauce.
white cabbage - 150 gr. You can take both mature and young fruits.
Choose a whole cabbage, not cracked, but dense, with light green leaves on the outside. Instead of white cabbage, you can put Peking or Savoy cabbage.
fresh tomato - 1 pc . medium size. The fruit should be of medium ripeness, moderately soft and not watery. Sweet, fleshy tomato varieties, such as the pear variety, meet these characteristics.
cucumber - 1 pc. It’s good if the cucumbers are like gherkins. They are small in size and very convenient to grind. The main thing is that they will not leak much.
curry seasoning - a pinch. Needed for marinating meat. Before purchasing, carefully study the ingredients of the shawarma to see if all the ingredients are present in it. Give preference to a well-known, high-quality manufacturer and do not take the first bag you see on the supermarket shelf. You can replace it with turmeric, coriander or a mixture of these two seasonings.

For the sauce

3 tablespoons of mayonnaise . It must be at least 67% fat, since the success of the correct consistency of the finished sauce depends on it. All low-fat mayonnaises are liquid, so the sauce will be the same. Shawarma is eaten with your hands and the filling will leak when you bite into it.
ketchup - 3 tablespoons . It is good if it is without any additives, so as not to interrupt the taste of the finished sauce.
garlic - 3-4 cloves . The amount of garlic is adjusted individually. For those who like spicy dishes, feel free to add 4 pcs. It is passed through a garlic press or finely chopped with a knife on a cutting board. You don’t have to add it at all, if you don’t like it.
a bunch of greenery . Anything is suitable: cilantro, parsley, basil, dill. They are interchangeable, you can choose according to your taste. The main thing is that it is fresh and without large stems. If you come across them, simply cut off the stems with a knife and finely chop the leaves into the sauce.

Low Calorie Sauce Options

If you prefer to eat shawarma with sauce, there are different PP options for preparing it. In this case, you will have to give up the usual mayonnaise and full-fat sour cream, replacing them with natural low-fat yogurt, low-fat sour cream or kefir.

Low-fat sour cream + spices + herbs;
Low-fat kefir + spices + herbs;
Low-fat yogurt + spinach leaves + spices;
Low-fat yogurt + dill + 50 g fet cheese;
Natural yogurt + mustard + lemon juice + olive oil;
Low-fat sour cream + herbs + spices + pickled mushrooms;
Low-fat kefir + avocado + herbs + spices. Beat everything in a blender;
Natural yogurt + pickled cucumber + garlic. Beat everything in a blender.

Cooking tips

You can also cook the most healthy meat on an electric grill with the addition of a few drops of olive oil. The energy value of such a dish is several times lower compared to fried foods. It will also be low in calories.
If you use Adyghe cheese in the filling, then you need to fry it in a frying pan , first mash it with a fork and season it with coriander.
Lovers of spicy dishes can complement shawarma with mushrooms with Korean carrots.
You can also put boiled eggs , low-fat cottage cheese, chopped walnuts, and boiled shrimp in the filling for dietary shawarma.

The taste of classic shawarma largely depends on the preparation of meat and ingredients.

PP shawarma recipe with photo

Required Ingredients:

Chicken fillet;
Tomato;
Cucumber;
Chinese cabbage;
A little bit of cheese;
Salt, spices - to taste.

For the sauce

Natural yogurt;
Mustard;
Lemon juice;
Salt, spices - to taste.

Cut the chicken fillet into strips.

Prepare the marinade : add 1 tbsp to soy sauce. l. honey, pepper and spices to taste. Pour the marinade over the chicken and leave to marinate for half an hour. After that, fry until done in a frying pan with an a/p coating.

Cut the tomatoes into pieces, cucumber into strips. Shred the cabbage.

Prepare the sauce : add mustard, lemon juice, spices, and salt to the yogurt to taste.

Take a sheet of lavash. Grease it with sauce and place all the ingredients in the middle. But you don’t need to put too much, otherwise the shawarma will fall apart. Let's roll it up. Grill on all sides.

Advantages and disadvantages of kefir dishes

Positive qualities of shawarma without mayonnaise:

The calorie content is significantly lower than in regular shawarma.
The sauce consists of natural ingredients and does not contain preservatives or dyes harmful to the body.
Consists of products that are beneficial to the body.

Flaws:

The cooking time for the entire dish increases.
Requires more ingredients for cooking.
It has a less rich taste and does not increase appetite as much as regular shawarma.

Note to housewives: real shawarma, cheese shawarma.

PP shawarma recipe

We will need:

Thin pita bread;
Chicken breast;
Cucumber;
Tomato;
Chinese cabbage;
120 g of hard cheese with reduced fat content;
300 g natural yogurt;
Greenery;
1 tsp. mustard;
Garlic, spices, salt - to taste.

Rub the chicken breast with salt, pepper, spices, and garlic. Wrap in foil and bake for half an hour.

Prepare the sauce : add chopped garlic, grated cheese, spices, and finely chopped herbs to the yogurt.

Cut vegetables and breast into pieces.

Lubricate the pita bread with sauce, spread the filling and roll it up. Fry in a frying pan with a/p coating on all sides.

Shawarma for weight loss

To prepare it you will need:

2 pcs. thin pita bread;
170 g chicken;
120 g champignons;
Tomato;
Cucumber;
100 g natural yogurt;
70 g soft cheese with reduced fat content;
Greenery;
Salt, spices - to taste.

Boil the chicken in salted water and cut it into pieces. Boil the champignons a little and also cut them into strips. Cut the tomato into thin half rings.

Prepare the sauce : Grate the cheese, add yogurt and finely chopped herbs. Salt and add spices to taste.

Lubricate the lavash sheet with the resulting sauce and lay out the filling in layers: chicken, cucumber, tomatoes. Spread sauce on top and wrap.

Bon appetit!

Crab sticks shawarma

Ingredients:

Lavash (1 piece)
Crab sticks (150 g)
Canned sardine (1 can)
Tomato, cucumber (1 piece each)
White cabbage (100 g)
Mayonnaise, ketchup, herbs (to taste)

Chop the cabbage and mix with mayonnaise for greater juiciness. Drain the liquid from the canned food and mash the fish with a fork.

Treat the pita bread with sauce, place cabbage, fish, crab sticks, vegetables and herbs on it. Wrap the pita bread in a roll and put it in the microwave for a while.