Creamy dairy-free peanut chicken satay skewers
Easy dairy-free grilled chicken satay skewers
These quick and simple grilled chicken skewers make a filling and easy dinner or starter option. Served with a delicately sweet and salty peanut satay sauce, this healthy, high-protein recipe is naturally gluten and dairy free.
PREP TIME: 20 MINS
MARINATING TIME: 2 HOURS
COOK TIME: 15 MINS
TOTAL TIME: 2.5 HOURS
Chicken satay skewers are essentially grilled, marinated chicken served with a peanut dipping sauce. This oriental recipe is naturally gluten-free and dairy-free, making for a great high-protein and low-sugar meal idea for free-from and keto diets.
The satay sauce derives all of its rich creaminess from 100% natural peanut butter, mixed with soy sauce, fresh ginger and lemon.
Are satay skewers healthy?
For years, foods high in fat have been injustly hated on by the diet industry, scaremongering people into opting for low-fat (and often consequently high-sugar) options instead.
The reality is that natural fats (yes, even saturated ones) such those found in peanut butter are absolutely nothing to be concerned about, in healthy doses.
This recipe is both high in protein and moderately high in fat, depending on how much dipping sauce you allow for. The lean protein in the chicken helps keep you full for longer, and there is almost zero sugar and carbohydrates in the entire recipe.
Combine them with a side portion of veggies, and satay skewers make for an absolutely delicious, healthy meal.
Method: How to make satay skewers
There are three easy steps to making home-made chicken satay skewers:
- Make a marinade of spices to soak the raw chicken pieces in, leaving it in the fridge for a minimum of 2 hours to allow the meat to absorb the flavours
- Thread the marinated chicken onto the skewers (metal or wooden) and grill for 15 minutes
- Make the peanut satay dipping sauce and serve immediately with the cooked skewers
This recipe opts to grill the chicken skewers, as it involves a shorter cooking time. However, you can absolutely choose to cook them in the oven.
To do this, place the skewers on a grill rack or baking tray and increase the cooking time to approx 18-20 minutes, turning the skewers over after 10 minutes. Bake at 180 degrees.
What to serve with
This recipe is quite flexible in terms of what you can serve it with.
Vegetables – satay skewers make for a well rounded meal when served with a side portion of vegetables. Given the oriental theme, a simple stir-fry works very well as a side-dish. Alternately, combine with fresh salad leaves.
Rice – if you’d like to add a carbohydrate option, sticky rice works beautifully. Opt for brown or wholegrain rice for a healthier alternative.
Dairy-free chicken satay skewers
- Skewers (metal, or wooden soaked in water for 30 mins before grilling)
For the peanut satay sauce
- 80 g natural peanut butter
- 1 dessert spoon GF soy sauce
- 1 tsp brown sugar
- ½ lime or lemon, squeezed
- 1 tsp grated fresh ginger
For the chicken skewers
- 3 large chicken breast or thighs, skinless and chopped into 1 inch strips (can be long or shot)
- 3 tbsp GF soy sauce
- 2 tbsp coconut milk (from full-fat can)
- 1 tbsp grated fresh ginger
- 3 cloves garlic, minced
- ground black pepper
- 2 tsp ground turmeric
- sprinkle fresh chilli flakes
- ½ lemon or lime, juiced
Prepare the marinade
- In a large Tupperware pot, mix together the lemon juice, soy sauce, ginger, turmeric, chilli flakes, coconut milk, garlic and a generous grating of black pepper
- Add the chicken strips to the pot and mix well until fully covered by the marinade. Seal with the lid and put in the fridge for 2 hours (but ideally longer, e.g. overnight)
Make the peanut satay sauce
- In a small bowl, combine the peanut butter, soy sauce, lemon/lime juice, fresh ginger and brown sugar. Depending on the brand of PB used, the mixture may be very thick, in which case dilute with water until it has reached the desired consistency for dipping. Add any extra soy sauce or brown sugar to taste
Make the skewers
- Preheat the grill to medium-high heat
- Remove the marinated chicken from the fridge and thread the chicken strips onto the skewers. Metal skewers work best, but wooden ones can also be used if pre-soaked in water for half an hour to prevent them from burning in the oven
- Place the skewers on a grill pan and cook for 10 minutes. Then flip the skewers over and cook for a further 6 minutes
- Remove from the grill and serve immediately, with the bowl of satay sauce for dipping. If desired, combine with sticky rice and stir fried veg.