Mast-o-Khiar — Persian Yogurt & Cucumber (Best Iranian Food for Fasting)
Prep
10 mins
Total
10 mins
Serves
3
Calories
150 kcal
Why This Works for Intermittent Fasting
Mast-o-Khiar is full-fat yogurt with cucumber, herbs, and walnuts — a cooling side that quietly does a lot for a faster. The yogurt brings protein and gut-friendly probiotics, which matter because a long fast can disrupt digestion; breaking it with fermented dairy is gentle on the stomach. Cucumber is almost all water and fibre, so the dish is filling for very few…
July 24, 2026
Mast-o-Khiar — Persian Yogurt & Cucumber
Why This Works for Intermittent Fasting
Mast-o-Khiar is full-fat yogurt with cucumber, herbs, and walnuts — a cooling side that quietly does a lot for a faster. The yogurt brings protein and gut-friendly probiotics, which matter because a long fast can disrupt digestion; breaking it with fermented dairy is gentle on the stomach. Cucumber is almost all water and fibre, so the dish is filling for very few calories, and walnuts add slow fat. Use full-fat, unsweetened yogurt — low-fat versions often add sugar and won't keep you full. This is one of the easiest fasting-friendly Iranian foods to prep ahead. Pair with gut health and fasting.
Ingredients
- 500 g full-fat plain yogurt
- 1 large cucumber, finely diced
- 2 tbsp chopped walnuts
- 1 tbsp dried mint
- 1 tbsp chopped fresh dill (optional)
- 2 tbsp raisins (optional — skip for stricter low-carb)
- Salt and pepper to taste
Method
- Prep the cucumber. Dice finely. For a thicker dish, salt it, wait 5 minutes, and squeeze out excess water.
- Combine. Stir the yogurt with cucumber, walnuts, dried mint, and dill.
- Season with salt and pepper.
- Chill for 20 minutes if you have time — it tastes better cold.
- Serve as a protein-rich side or a light standalone meal to break a fast.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Protein | ~8 g |
| Fat | ~9 g |
| Net carbs | ~7 g |
| Fiber | ~1 g |
Values are approximate; skipping raisins lowers the carbs.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Gentle probiotic way to break the fast |
| 18:6 | ✅ Yes | Light side alongside a protein main |
| OMAD | ✅ As a side | Pair with kabab or kuku for a full meal |
| 5:2 (fast days) | ✅ Yes | Very low calorie without the raisins |
| 20:4 / Warrior | ✅ Yes | Refreshing starter before the main meal |
Made with full-fat yogurt and no raisins, Mast-o-Khiar is a probiotic, protein-rich, low-carb side that fits almost any fasting protocol.
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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