Homemade Chicken Kabab Recipe – IBS Friendly, Gluten-Free & High Protein
This homemade chicken kabab recipe is light, gut-safe, and made without onion, garlic, maida, or breadcrumbs. Perfect for IBS, high-protein diets, and air fryer lovers.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Big Bowl
- 1 Mixer Grinder
Ingredients
- 300 g Chicken
- 10 g Onion 1 medium onion (chopped)
- 10 g tomato 1 small tomato (chopped)
- 5 g red bell pepper ½ red bell pepper (chopped)
- 1 tbsp ginger-garlic paste
- 10 g green chilies 1–2 green chilies (finely chopped)
- 1 tsp Turmaric Powder
- 1 tsp paprika or Kashmiri red chili powder 1 tsp paprika or Kashmiri red chili powder
- 1 tsp Salt
- 1 tbsp fresh coriander fresh coriander (chopped)
- 1 tbsp Olive oil
Instructions
- Chop onion, tomato, red bell pepper, and green chilies. Keep them slightly chunky for texture.
- In a bowl, mix chicken mince, all chopped veggies, vinegar, ginger-garlic paste, turmeric, paprika, black pepper, salt, and coriander.
- Add semolina and mix well by hand to bind the mixture. Add 1 tbsp oil for moisture.
- Shape into kababs using hands or spoons. Cover and marinate for at least 1 hour.
- For pan-fry method: heat 1 tbsp butter or oil in a pan over medium heat. Cook each kabab 5–6 minutes per side until golden brown. Splash water and cover to cook through.
- Optional: For grilled version, preheat grill to 200°C, brush kababs with oil, and grill for 10–12 minutes turning occasionally.
- Serve hot with mint chutney, salad, or garlic yogurt dip.
Notes
- Semolina adds the perfect binding without affecting flavor.
- For a stronger hold, you can experiment with chickpea flour or oats.
- These kababs are low-carb, protein-rich, and gut-friendly.
- Add a coal smoke for authentic grilled flavor.
- Store in fridge for up to 3 days or freeze the marinated mixture for meal prep.
- Mix all ingredients, rest 15 mins.
- Shape kababs with wet hands.
- Air fry, pan-sear, or oven-bake.
- Serve hot with lemon or chutney.