Satay

Global • non_veg

kcal

Protein

Carbs

Fat

✓ Verified Nutrition Data

Log This Food

Track with App

Log this food instantly with our mobile app

Get App

About Satay

Grilled meat skewers with peanut sauce

How to Make Satay (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

medium

Satay is a beloved Singaporean snack that encapsulates the vibrant flavors of the city-state’s multicultural culinary landscape. Found at bustling hawker centres and traditional kopitiams alike, these skewered, grilled meats are marinated in a blend of local spices and served with a rich, aromatic peanut sauce. Satay is more than just food; it’s a social experience, often enjoyed with friends and family during late-night suppers or festive gatherings. Rooted in Malay heritage and influenced by Singapore’s diverse communities, Satay has evolved into a true symbol of Singaporean fusion cuisine. The smoky aroma of char-grilled skewers fills the air at hawker stalls, drawing in locals and tourists to share in the joy of communal dining. Whether you’re savoring chicken, beef, or mutton versions, Satay offers a delightful balance of sweet, savory, and spicy notes, perfectly complemented by sides like cucumber, onions, and ketupat (rice cakes). Opting for a healthier, home-cooked version allows you to enjoy all the authentic taste with less guilt, making it an excellent choice for calorie-conscious foodies.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: peanuts, soy

Ingredients(for 6 skewers with vegetables and a small portion of peanut sauce)

250g Chicken breast (skinless, boneless, cut into cubes)
1 stalk Lemongrass (white part only, finely chopped)
2 Shallots (finely chopped)
2 cloves Garlic (minced)
1 tsp Turmeric powder
1/2 tsp Coriander powder
1 tbsp Low-sodium soy sauce
1 tsp Honey (as a healthier sweetener)
1 tsp Canola oil
1/2 Cucumber (cut into chunks)
1 small Red onion (quartered)
2 tbsp Peanut butter (unsweetened, for sauce)
2 tbsp Light coconut milk (for sauce)
1/4 tsp Chili powder (optional, for sauce) - optional

Instructions

1
Prepare the marinade by blending lemongrass, shallots, garlic, turmeric, coriander, soy sauce, honey, and canola oil into a smooth paste.
5 minutes
Use a food processor for a finer consistency and better flavor infusion.
2
Marinate the chicken cubes in the spice paste for at least 30 minutes or overnight in the fridge for maximum flavor.
5 minutes
For best results, cover and refrigerate the marinated chicken.
3
Thread the marinated chicken pieces onto soaked wooden skewers.
5 minutes
Soak skewers in water for 20 minutes beforehand to prevent burning.
4
Grill the skewers over a hot grill or grill pan on medium-high heat for 8-10 minutes, turning occasionally until cooked and slightly charred.
10 minutes
Baste lightly with leftover marinade for extra juiciness.

Why This Dish is Healthy

Grilled instead of fried, this version of Singaporean Satay reduces oil and calories without sacrificing authentic flavor. Lean chicken breast provides high protein with low fat, supporting muscle maintenance and weight management. The homemade, lighter peanut sauce avoids added sugars and preservatives, making this dish ideal for those tracking macronutrients or seeking a balanced, wholesome meal.

This healthy Satay recipe features lean chicken breast, a great source of protein with minimal saturated fat. The use of fresh herbs and spices provides antioxidants and phytonutrients, while the homemade peanut sauce delivers healthy fats and magnesium. By using honey instead of sugar and opting for low-sodium soy sauce and light coconut milk, the dish remains heart-friendly and suitable for calorie-conscious eaters. Served with fresh vegetables, it offers dietary fiber, vitamins, and minerals without excess calories.

Pro Tips

💡Tip 1: Marinate the meat overnight for deeper flavors.
💡Tip 2: Use a grill pan for easy indoor preparation.
💡Tip 3: Add a dash of lime juice to the peanut sauce for extra zest.

Storage & Serving

Store leftover grilled satay in an airtight container in the fridge for up to 2 days. Peanut sauce can be refrigerated separately for 3 days. Reheat gently before serving.

Best served: Lunch