Jigar Kabab — Persian Grilled Liver Skewers (Best Iranian Food for Fasting)
Prep
15 mins
Cook
8 mins
Total
23 mins
Serves
4
Calories
220 kcal
Why This Works for Intermittent Fasting
Jigar is the most nutrient-dense fasting food on the whole Iranian menu — very high protein, almost zero carbohydrate, and unmatched levels of iron, B12, vitamin A and folate. After a long fast your body is depleted of exactly those micronutrients, and a few skewers of grilled liver refill them faster than any supplement. It is also unusually lean, so the calorie…
July 25, 2026
Jigar Kabab — Persian Grilled Liver Skewers
Why This Works for Intermittent Fasting
Jigar is the most nutrient-dense fasting food on the whole Iranian menu — very high protein, almost zero carbohydrate, and unmatched levels of iron, B12, vitamin A and folate. After a long fast your body is depleted of exactly those micronutrients, and a few skewers of grilled liver refill them faster than any supplement.
It is also unusually lean, so the calorie cost is low for the protein you get: around 30 g of protein for roughly 220 calories. Iranians traditionally eat jigar with fresh basil, mint and lemon — keep it exactly that way and skip the sangak bread that usually comes with it. If you fast often and feel cold, tired or dizzy, low iron is a common cause; jigar once a week is a simple fix. See electrolytes and intermittent fasting.
Ingredients
- 700 g lamb liver, cut into 3 cm cubes
- 2 tbsp olive oil
- ½ tsp turmeric
- ½ tsp black pepper
- 1 tsp salt (added at the end)
- 3 tbsp lemon juice
- Fresh basil, mint and lemon wedges, to serve
- Lamb tail fat or 2 tbsp butter, for basting (traditional)
Method
- Clean the liver. Remove any membrane and tough veins, then cut into even 3 cm cubes.
- Soak briefly. 20 minutes in cold water or milk removes bitterness. Pat completely dry.
- Season. Toss with olive oil, turmeric and pepper. Do not salt yet — salt draws out water and toughens liver.
- Skewer the cubes tightly together.
- Grill fast. Very high heat, 3–4 minutes per side maximum. Overcooked liver turns grainy and bitter; pull it while just barely pink inside.
- Salt now and squeeze lemon over immediately.
- Serve with fresh basil and mint — no bread, so it stays a clean fasting meal.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Protein | ~30 g |
| Fat | ~9 g |
| Net carbs | ~3 g |
| Fiber | ~0 g |
Liver contains a small amount of natural glycogen, which is where the carbs come from.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | High protein, very low calorie |
| 18:6 | ✅ Yes | Excellent nutrient top-up after a long fast |
| OMAD | ✅ As part of a plate | Too lean alone — add fat or yogurt |
| 5:2 (fast days) | ✅ Yes | Outstanding protein-to-calorie ratio |
| 20:4 / Warrior | ✅ Yes | Fast to cook, easy to portion |
If you only add one new fasting-friendly Iranian food to your rotation, make it jigar — nothing else on the Persian table delivers this much micronutrition for so few calories.
Note: liver is very high in vitamin A. Once or twice a week is plenty; avoid daily portions, and skip it if you are pregnant.
For the complete guide, get Intermittent Fasting in Practice on Amazon — and claim 3 months free on our fasting app at fastinginpractice.com/redeem.
Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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