Low Calorie Shami Kababs

Low Calorie Shami Kababs

There’s something irresistible about the aroma of sizzling shami kababs, isn’t there? Whether it’s a cherished snack at gatherings or a quick fix for dinner, these savory treats hold a special place in our hearts and on our plates. But what if we told you there’s a way to enjoy them without the guilt? Say hello to my Low-Calorie Chicken Shami Kababs—a healthier twist on a beloved classic.

The Calorie Culprit: Why Traditional Shami Kababs Pack a Punch

Ever wondered why those traditional shami kababs tend to be a bit heavy on the calorie scale? Well, it’s all about the frying game. When we toss these beauties into the oil, whether shallow or deep, they soak up those fats like a sponge. And guess what? Fat brings along the big calorie guns, packing a hefty 9 calories per gram, compared to just 4 for carbs and protein.

Oh, and let’s not forget the beef factor. Using beef in traditional recipes adds another layer of calories to the mix. And while Bengal gram is a nutritious addition, some recipes go overboard, sneaking in extra calories. In fact, just 200 grams of split Bengal gram can add a whopping 940 calories to the mix! Double that to 400 grams, and you’ve got almost another 1000 calories. That’s a significant calorie boost per kabab!

So, next time you’re munching on those shami kababs, just remember: it’s the frying, the beef, and the bengal gram that make them the calorie champs they are.

Why Try These Low Calorie Shami Kababs


Traditional shami kababs often pack a punch in the calorie department, especially when fried. But fear not! Our recipe swaps out fatty ingredients for leaner options, making each kabab a guilt-free delight. We’ve chosen skinless, boneless chicken breast—a high-protein, low-calorie superstar—to keep things light without sacrificing flavor.

The Perfect Bite

While our kababs may not be as juicy as their traditional fried counterparts, they’re perfect for those seeking a protein-packed meal or snack. Plus, they’re freezer-friendly, meaning you can have a batch ready to go whenever hunger strikes. Simply thaw and cook in a frying pan with just a touch of oil—easy peasy!


Each perfectly portioned kabab weighs in at 70 calories, with 4g of carbs, 1.6g of fat, and a whopping 10g of protein. Enjoy two kababs alongside a small roti, salad, and some low-fat raita for a complete and satisfying meal. And if you’re watching your carb intake, feel free to savor them on their own—they’re delicious either way!

Easy To Prepare

Our low-calorie shami kababs are a breeze to whip up. Simply boil split bengal gram while preparing the rest of the ingredients, mash everything together, shape into kababs, and voila! They’re also perfect for meal prep—stash a batch in the freezer and enjoy convenience without compromise.

Nutrition Information For Low Calorie Shami Kababs

Nutrition Information when you don’t use any oil to cook them:

  • Per Kabab:
    • Calories: 70
    • Carbs: 4g
    • Fat: 1.6g
    • Protein: 10g
  • For 2 Kababs:
    • Calories: 140
    • Carbs: 8g
    • Fat: 3.2g
    • Protein: 20g
  • For 3 Kababs:
    • Calories: 210
    • Carbs: 12g
    • Fat: 4.8g
    • Protein: 30g
  • For 4 Kababs:
    • Calories: 280
    • Carbs: 16g
    • Fat: 6.4g
    • Protein: 40g

Nutrition information when you use 1/2 teaspoon of oil per kabab

  • Per Kabab: (1/2 teaspoon oil used to make 1 kabab)
    • Calories: 90
    • Carbs: 4g
    • Fat: 3.9g
    • Protein: 10g
  • For 2 Kababs: (1 teaspoon oil used to make 2 kababs)
    • Calories: 180
    • Carbs: 8g
    • Fat: 6.2g
    • Protein: 20g
  • For 3 Kababs: (1.5 teaspoons oil used to cook 3 kababs)
    • Calories: 270
    • Carbs: 12g
    • Fat: 8.5g
    • Protein: 30g
  • For 4 Kababs: (2 teaspoons oil used to cook 4 kababs)
    • Calories: 360
    • Carbs: 16g
    • Fat: 10.8g
    • Protein: 40g

Nutrition Information if you shallow fry or deep fry kababs

Frying the kababs would significantly increase their calorie and fat content due to the absorption of oil. The exact calorie count would depend on factors such as the type of oil used, the amount of oil absorbed during frying, and the cooking time.

As a rough estimate, frying each kabab could add around 50-100 extra calories and an additional 5-10 grams of fat, depending on the frying method. Therefore, if the kababs were fried, their calorie count could increase to approximately 140-190 calories per kabab, with around 5-12 grams of fat.

It’s worth noting that frying would also change the texture and flavor of the kababs so it would ofcourse be tastier, but if you’re looking to keep them lower in calories, baking or grilling with minimal oil would be a healthier option.

What You Need to Make Low Calorie Shami Kababs

  • 2 kg skinless, boneless chicken tender breast
  • 200g split bengal gram (chanay ki daal)
  • 4 teaspoons Shan ginger garlic paste (or fresh)
  • Water, for boiling
  • Spices: cinnamon sticks, sabut zeera, coriander seeds, black cardamoms, pepper cloves, black pepper corns, red chilies, salt, turmeric powder
  • Fresh coriander leaves
  • Fresh green chilies
  • Onion

How to make Low Calorie Shami Kababs

  1. Boil the bengal gram until tender.
  2. In a separate pot, cook the chicken with spices until done. Mash together with cooked bengal gram.
  3. Add fresh coriander, green chilies, and onion. Mix well and shape into kababs.
  4. Freeze until ready to enjoy!

How to Achieve the Perfect Texture: A Shami Kabab Hack You Need to Know

Here’s a brilliant hack for achieving that perfect texture in your shami kababs: once the chicken breast is cooked, simply remove it from the kabab mixture and use a hand beater to shred it. This method ensures that the chicken is tender and easily blendable with the other ingredients.

Once shredded, reintroduce the chicken back into the kabab mixture and mix everything thoroughly. This technique not only enhances the texture of the kababs but also ensures that every bite is bursting with flavor. It’s a simple yet effective trick that elevates your shami kababs to a whole new level of deliciousness!

How to serve

There are many delicious ways to enjoy these kababs! Here are some serving suggestions:

  • On its Own: Enjoy the kababs as a flavorful and protein-packed snack all by themselves.
  • With Roti and Raita: Pair the kababs with a soft roti and a side of refreshing raita for a complete and satisfying meal.
  • In a Bun as Anda Shami: Create a tasty Anda Shami by sandwiching a kabab in a soft bun along with some scrambled eggs for a filling and delicious sandwich.
  • In a Sandwich for a Snack: Make a quick and convenient snack by placing a kabab between two slices of bread or in a pita pocket along with your favorite sandwich fillings.
  • Serve with Low-Calorie Chicken Pulao: Pair the kababs with a serving of our low-calorie chicken pulao for a wholesome and balanced meal that’s perfect for lunch or dinner.

In our home, we often pack these kababs as a lunchbox item for the kiddos or enjoy them for dinner when there’s nothing else ready. They’re versatile, convenient, and always a hit with the whole family!

Wait, Does This Mean I Have to Say Goodbye to My Beloved Shami Kababs Forever?”

Of course, who doesn’t love sinking their teeth into a traditional, fried shami kabab? I’m right there with you—it’s a flavor explosion that’s hard to resist. And there’s nothing wrong with indulging occasionally.

But if you’re like me and aiming to embrace a healthier lifestyle without bidding farewell to those beloved cultural flavors, there’s good news: we can adapt our favorite recipes to fit our wellness goals. Trust me, it’s totally achievable. And the best part? It’s not just you who benefits—it’s your entire family. By making simple tweaks to traditional recipes, we can create dishes that are both delicious and nourishing, ensuring that everyone around the table can enjoy the best of both worlds.

With these Low Calorie Chicken Shami Kababs, you can indulge in the flavors you love without the worry. So go ahead, savor each bite knowing you’re treating yourself to something delicious and nutritious!

Tried this recipe?

Let me know in the comments below how it turned out for you and any other low calorie or calorie counted recipes you would like to see 🙂

low calorie shami kababs

Low Calorie Shami Kababs

The Ovenist
Low calorie chicken shami kababs are perfect for a healthy, quick snack. Traditional recipe tweaked to get all the flavor in only 69 calories!
Course Main Course, Side Dish
Cuisine Indian, Pakistani
Calories 69 kcal


  • 2 kg boneless, skinless chicken tender breast
  • 200 g split bengal gram (chanay ki daal)
  • 4 teaspoons ginger garlic paste (Shan)
  • Water to boil as needed
  • 3-4 pieces Cinnamon sticks less than 12 grams
  • ½ teaspoon Black pepper corn less than 2 grams
  • 1 teaspoon cumin seeds 2 grams
  • 1 teaspoon coriander seeds 2 grams
  • 3-4 pieces Black cardamom (less than 5 g)
  • ½ teaspoon pepper cloves (long) (less than 1 g)
  • 8-10 pieces Button/long red chilies (sooki lal mirch) (less than 10 g)
  • 2 teaspoon Salt or to taste
  • ½ teaspoon turmeric powder
  • ½ bunch coriander leaves, chopped
  • 5-7 pieces green chilies, chopped (less than 45 g)
  • 110 grams onion finely chopped


Boil the Bengal Gram:

  • Place the split bengal gram in a pot and cover with water.
  • Bring to a boil, then reduce heat and simmer until the gram is tender. This typically takes about 30-40 minutes. Once done, drain any excess water and set aside to cool.

Prepare the Chicken Mixture:

  • In a separate pot, add the skinless, boneless chicken breast along with the spices (cinnamon sticks, sabut zeera, coriander seeds, black cardamoms, pepper cloves, black pepper corns, red chilies, salt, turmeric powder) and Shan ginger garlic paste.
  • Cover with water and bring to a boil. Reduce heat and simmer until the chicken is fully cooked, approximately 20-25 minutes.
  • Once cooked, remove the chicken from the pot and shred it using a fork or chop it finely.

Combine Ingredients:

  • In a large mixing bowl, combine the cooked chicken and boiled bengal gram.
  • Add freshly chopped coriander leaves, green chilies, and finely chopped onion to the mixture. Mix well to incorporate all the ingredients evenly.

Shape the Kababs:

  • Take portions of the mixture and shape them into round kababs, ensuring they are of equal size for even cooking.

Freeze for Later:

  • Place the shaped kababs on a tray lined with parchment paper and freeze them until firm. Once frozen, transfer them to a resealable freezer bag for long-term storage.

Cook and Enjoy:

  • When ready to enjoy, simply thaw the kababs in the refrigerator if frozen, then cook them in a frying pan with just a half teaspoon of oil per kabab until golden brown on both sides.
Keyword low calorie kabab, shami kabab

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