Shishlik — Persian Lamb Chops

Name: Shishlik — Persian Lamb Chops (Best Iranian Food for Fasting)
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings

Why This Works for Intermittent Fasting

Shishlik is close to a perfect fasting meal: pure protein and fat with essentially zero carbohydrate. Grilled lamb chops marinated in onion juice, saffron and lemon produce no insulin spike at all, which is exactly what you want when you open your eating window after 16 or 18 hours.

Lamb is also one of the most nutrient-dense meats available — rich in zinc, B12, iron and creatine, all of which get depleted during extended fasting. The fat content is high, so one or two chops with grilled tomato is genuinely a complete meal; you do not need rice to feel full. Serve with a herb platter and see what to eat after breaking a fast.

Ingredients

1 kg lamb rib chops (French-trimmed, about 2 cm thick)
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
Grilled tomatoes and sumac, to serve

Method

Trim the chops. Leave a good fat cap — the fat is what makes shishlik satisfying and fasting-friendly.
Marinate. Mix onion juice, half the saffron water, lemon juice, olive oil and pepper. Coat the chops and refrigerate 6–24 hours.
Bring to room temperature 30 minutes before grilling, and salt at this point.
Grill hot. Over high heat, 4–5 minutes per side for medium. Sear the fat edge directly against the heat until crisp.
Baste with butter mixed with the remaining saffron water.
Rest 5 minutes before serving — this keeps the juices in.
Serve with grilled tomato, sumac and fresh herbs. Skip the rice and bread entirely.

Nutrition Per Serving

Nutrient	Amount
Calories	~430 kcal
Protein	~33 g
Fat	~33 g
Net carbs	~1 g
Fiber	~0 g

Values are approximate and depend heavily on how much fat is left on the chops.

Fasting Protocol Compatibility

Protocol	Compatible?	Notes
16:8	✅ Yes	Zero-carb, deeply satisfying main
18:6	✅ Yes	High fat covers a short window easily
OMAD	✅ Yes	Two or three chops make a complete single meal
5:2 (fast days)	⚠️ Small only	Very calorie-dense — one chop maximum
20:4 / Warrior	✅ Yes	Classic protein-and-fat centrepiece

Shishlik is the definition of a fasting-friendly Iranian food: no sugar, no starch, high satiety, and packed with the micronutrients a fasting body needs most.

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.