Joojeh Kabab Bi Ostokhan — Boneless Saffron Chicken (Best Iranian Food for Fasting)
Prep
20 mins
Cook
15 mins
Total
35 mins
Serves
4
Calories
290 kcal
Why This Works for Intermittent Fasting
Boneless Joojeh Kabab is arguably the single best Iranian meal for breaking a fast. It is chicken marinated in saffron, yogurt, onion juice and lemon, then grilled — roughly 40 g of protein per serving with almost no carbohydrate and no added sugar anywhere in the recipe. The boneless version cooks in minutes and portions cleanly, which matters when your eating window…
July 25, 2026
Joojeh Kabab Bi Ostokhan — Boneless Saffron Chicken
Why This Works for Intermittent Fasting
Boneless Joojeh Kabab is arguably the single best Iranian meal for breaking a fast. It is chicken marinated in saffron, yogurt, onion juice and lemon, then grilled — roughly 40 g of protein per serving with almost no carbohydrate and no added sugar anywhere in the recipe.
The boneless version cooks in minutes and portions cleanly, which matters when your eating window is short. Yogurt in the marinade tenderises the meat and adds a little calcium and protein of its own. Because chicken breast is lean, add olive oil or butter when grilling so the meal carries enough fat to keep you full for hours. Read what to eat during your eating window and pair it with Mast-o-Khiar for a complete plate.
Ingredients
- 800 g boneless chicken breast or thigh, cut into 4 cm cubes
- 4 tbsp full-fat plain yogurt
- 1 large onion, grated and juice squeezed out
- ½ tsp saffron threads, ground and steeped in 3 tbsp hot water
- 3 tbsp lemon juice
- 3 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- 2 tbsp butter, melted, for basting
Method
- Cut the chicken. Even 4 cm cubes so everything cooks at the same rate. Thigh stays juicier than breast.
- Make the marinade. Combine yogurt, onion juice, half the saffron water, lemon juice, olive oil and pepper.
- Marinate. Coat the chicken, cover, and refrigerate at least 4 hours — overnight is better.
- Salt late. Add salt 15 minutes before grilling.
- Skewer and grill. Thread onto skewers and grill over medium-high heat 12–15 minutes, turning every few minutes until golden and cooked through.
- Baste. Brush with melted butter mixed with the remaining saffron water in the last 2 minutes.
- Serve with grilled tomato, lemon wedges and a herb platter. No rice, no bread — this keeps it a clean fasting meal.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~290 kcal |
| Protein | ~40 g |
| Fat | ~13 g |
| Net carbs | ~3 g |
| Fiber | ~0 g |
Values are approximate; chicken thigh raises fat and calories slightly.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Perfect first meal of the window |
| 18:6 | ✅ Yes | High protein, light on the stomach |
| OMAD | ✅ Yes | Add yogurt and salad for a full single meal |
| 5:2 (fast days) | ✅ Yes | Lean and low calorie if you use breast |
| 20:4 / Warrior | ✅ Yes | Grills fast, portions easily |
Boneless Joojeh Kabab is protein-dense, sugar-free and quick — one of the most practical fasting-friendly Iranian foods you can meal-prep for the week.
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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