Healthy Suya

  • recipe By: Nagl
  • published on: 7 May 2025
  • updated: 7 May 2025
The smoky scent of Suya sizzled through the air, each skewer coated in a rich, spicy peanut rub and grilled to perfection. Lean, juicy, and full of bold flavor, it was a healthier take on a beloved classic—satisfying, guilt-free, and irresistibly good.

Overview

Healthy Suya is a lean, flavorful version of the popular West African street food, made by grilling thinly sliced beef or chicken marinated in a spicy blend of ground peanuts, chili, and herbs. By choosing lean cuts of meat and grilling instead of frying, this dish becomes a protein-packed, low-fat option that’s still bursting with bold, smoky flavor. Often served with fresh vegetables or wrapped in lettuce, Healthy Suya delivers all the traditional taste with added nutritional benefits, making it perfect for clean eating without sacrificing satisfaction.

Ingredients

For the Suya Spice Mix (Yajin Kuli)
2 tablespoons roasted peanut powder
1 teaspoon smoked paprika
1 teaspoon ground ginger
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon cayenne pepper
½ teaspoon ground cloves
½ teaspoon ground black pepper
½ teaspoon sea salt
For the Meat
1 ½ pounds lean beef, chicken breast, or shrimp
1 tablespoon olive oil or avocado oil
1 tablespoon fresh lime juice
8-10 wooden skewers (soaked in water for 30 minutes)

Instructions

01
Prepare the Suya Spice Mix

⦁ In a small bowl, mix peanut powder, paprika, ginger, garlic powder, onion powder, cayenne, cloves, black pepper, and salt.

02
Marinate the Meat

⦁ In a large bowl, toss the sliced meat with olive oil and lime juice.
⦁ Generously coat each piece with the Suya spice mix, rubbing it in for maximum flavor.
⦁ Cover and let marinate for at least 30 minutes (or up to overnight for deeper flavor).

03
Grill the Suya

⦁ Thread the seasoned meat onto soaked skewers.
⦁ Grill over medium-high heat for 8-10 minutes, turning occasionally until charred and cooked through. (Alternatively, bake at 400°F (200°C) for 20 minutes, flipping halfway.)
⦁ Remove from heat and let rest for 5 minutes.

04
Serve & Enjoy!

⦁ Garnish with sliced onions, cucumbers, tomatoes, and a squeeze of lime juice for extra freshness.
⦁ Serve hot with whole-wheat pita, brown rice, or roasted plantains for a balanced meal.

Healthy Tips

✔ Use lean protein! Chicken, shrimp, or extra-lean beef keeps it lighter.
✔ Less oil, same flavor! Olive oil keeps it heart-healthy while maintaining juiciness.
✔ More veggies = more nutrients! Pair with fresh cucumbers, tomatoes, and onions.
✔ Try air frying! Cook at 375°F (190°C) for 12-15 minutes, flipping halfway for a crispy, healthier alternative.

Serving Suggestions

Conclusion

Crafting happiness, one recipe at a time

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