Nothing beats a South African braai — the smell of the coals, the sound of meat sizzling, the gathering of friends and family. But if you're watching your weight, a traditional braai plate can pack over 1,500 calories before you even crack open a cold one.
The good news? The braai itself is one of the healthiest cooking methods around. No oil, excess fat drips away, and the high heat locks in flavour. The trick is choosing the right proteins and sides.
These 10 recipes are all under 350 calories per serving, use ingredients you can find at any Pick n Pay, Checkers, or Shoprite, and taste incredible on the coals. No sad diet food here — just smart braai food.
Note: Always consult your doctor or registered dietitian before making significant dietary changes, especially if you have underlying health conditions. Calorie counts are estimates based on standard portion sizes.
Traditional Braai vs. Smart Braai: The Calorie Difference
Traditional Braai Plate
- Boerewors (150g) — 450 cal
- Pap & sheba — 320 cal
- Potato salad (mayo) — 280 cal
- Braai broodjie — 350 cal
- 2 beers — 300 cal
Total: ~1,700 calories
Smart Braai Plate
- Herb chicken breast — 195 cal
- Grilled veg platter — 85 cal
- Fresh garden salad — 65 cal
- Grilled mielie (no butter) — 90 cal
- Sparkling water + lemon — 0 cal
Total: ~435 calories
That's a difference of over 1,200 calories — the equivalent of nearly a full day's eating for some people. And the smart plate is still a proper braai meal.
The 10 Recipes
1. Lemon & Herb Chicken Breast
Ingredients
- 4 skinless chicken breasts (about 150g each)
- Juice of 2 lemons
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt, pepper, and paprika to taste
Method
- Combine lemon juice, garlic, olive oil, herbs, salt, pepper, and paprika in a bowl.
- Score each chicken breast with shallow cuts, then coat in the marinade. Refrigerate for at least 30 minutes (or overnight for best flavour).
- Braai over medium-hot coals for 6-7 minutes per side until juices run clear.
- Rest for 3 minutes before serving.
Wendy's tip: Pound the chicken to even thickness before marinating — this stops thin parts burning while thick parts are still raw. Use a rolling pin if you don't have a meat mallet.
2. Peri-Peri Prawn Skewers
Ingredients
- 500g large prawns, peeled and deveined
- 2 tbsp peri-peri sauce (shop-bought or homemade)
- 1 tbsp olive oil
- Juice of 1 lemon
- 2 cloves garlic, crushed
- Fresh coriander for garnish
- Wooden skewers (soaked in water 30 min)
Method
- Mix peri-peri sauce, olive oil, lemon juice, and garlic.
- Toss prawns in the marinade. Thread onto soaked skewers.
- Braai over hot coals for 2-3 minutes per side until pink and slightly charred.
- Squeeze fresh lemon over the top and scatter with coriander.
Wendy's tip: Prawns cook fast — don't walk away. The moment they curl and turn pink, they're done. Overcooked prawns go rubbery.
3. Ostrich Burgers with Chakalaka Relish
Ingredients
- 400g ostrich mince
- 1 small onion, finely grated
- 1 egg
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Salt and pepper
- 4 cos lettuce leaves (as wraps, instead of buns)
- 4 tbsp chakalaka (shop-bought or homemade)
- Sliced tomato and red onion
Method
- Mix ostrich mince with grated onion, egg, cumin, paprika, salt, and pepper. Form 4 patties.
- Braai over medium-hot coals for 4-5 minutes per side. Ostrich is very lean — don't overcook or it dries out.
- Serve each patty in a cos lettuce leaf with a spoon of chakalaka, sliced tomato, and red onion.
Wendy's tip: Ostrich mince is available at most Woolworths and Checkers stores. It has 97% less fat than beef mince — a true SA superfood. Using lettuce wraps instead of buns saves 200+ calories.
4. Snoek in Foil Parcels
Ingredients
- 4 snoek fillets (about 150g each)
- 1 tbsp apricot jam (reduced sugar)
- 1 tbsp soy sauce
- 1 tsp fresh ginger, grated
- 1 lemon, sliced into rounds
- Fresh dill or parsley
- Aluminium foil
Method
- Mix the apricot jam, soy sauce, and ginger into a glaze.
- Place each fillet on a sheet of foil. Brush with the glaze, top with lemon slices and herbs.
- Seal the foil parcels tightly. Place on the braai grid over medium coals for 12-15 minutes.
- Open carefully (steam will escape) and serve immediately.
Wendy's tip: Snoek is a Cape Town favourite and rich in omega-3 fatty acids. The foil parcel method keeps it moist without adding fat. If snoek isn't available in your area, kabeljou or yellowtail work beautifully too.
5. Spicy Lamb Sosaties (Low-Sugar Marinade)
Ingredients
- 500g lean leg of lamb, cubed
- 1 large onion, cut into chunks
- 1 green pepper, cut into chunks
- 1 red pepper, cut into chunks
- Marinade: 2 tbsp curry powder, 1 tbsp vinegar, 1 tsp turmeric, 2 cloves garlic (crushed), 1 tbsp olive oil, juice of 1 lemon, salt and pepper
- Metal or soaked wooden skewers
Method
- Mix all marinade ingredients. Toss lamb cubes in the marinade, cover, and refrigerate for at least 2 hours (overnight is best).
- Thread lamb, onion, and pepper chunks alternately onto skewers.
- Braai over medium coals for 10-12 minutes, turning every 3 minutes.
- Serve with a squeeze of lemon and a side salad.
Wendy's tip: Traditional sosatie marinades are loaded with sugar from apricot jam. This version uses curry and lemon for flavour instead — you won't miss the sweetness. Ask your butcher for lean leg of lamb and trim any visible fat.
6. Grilled Portobello Mushroom Steaks
Ingredients
- 8 large portobello mushrooms
- 2 tbsp balsamic vinegar
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried rosemary
- Salt and cracked black pepper
- Optional: 30g feta cheese, crumbled
Method
- Clean mushrooms with a damp cloth. Remove stems.
- Mix balsamic, olive oil, garlic, rosemary, salt, and pepper. Brush both sides of each mushroom.
- Place gill-side down on the braai grid over medium coals. Grill for 4-5 minutes, flip, and grill another 4-5 minutes until tender.
- Crumble feta over the top if desired and serve immediately.
Wendy's tip: These are a brilliant meat-free option for flexitarian braai guests. The balsamic glaze caramelises beautifully on the coals. Even dedicated meat-lovers are surprised by how satisfying a grilled portobello is.
7. Mielies with Chilli-Lime Butter (Light)
Ingredients
- 4 mielie cobs (fresh, husks removed)
- 1 tbsp butter (total, not per cob)
- Zest and juice of 1 lime
- 1/2 tsp chilli flakes
- Pinch of salt
- Fresh coriander, chopped
Method
- Soften butter and mix with lime zest, lime juice, chilli flakes, and salt.
- Braai mielies directly on the grid over medium coals, turning every 3-4 minutes until charred and tender (about 12-15 minutes total).
- Brush lightly with the chilli-lime butter and scatter with coriander.
Wendy's tip: A typical braai mielie slathered in butter can hit 250+ calories. By sharing just 1 tbsp of flavoured butter across 4 cobs, you get all the taste for half the calories. The chilli and lime do the heavy lifting.
8. Turkey & Vegetable Kebabs
Ingredients
- 400g turkey breast, cubed
- 1 courgette (baby marrow), sliced into rounds
- 1 red onion, quartered
- 8 cherry tomatoes
- 1 yellow pepper, cut into chunks
- Marinade: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried mixed herbs, 1 tsp garlic powder, salt and pepper
Method
- Toss turkey cubes in the marinade for at least 30 minutes.
- Thread turkey and vegetables alternately onto skewers.
- Braai over medium-hot coals for 12-15 minutes, turning regularly until turkey is cooked through and veg is charred.
- Serve with a squeeze of lemon.
Wendy's tip: Turkey breast is even leaner than chicken — just 104 calories per 100g. Find it at Woolworths or order from your local butchery. The baby marrow (courgette) picks up a beautiful smoky flavour on the coals.
9. Rooibos-Smoked Chicken Thighs
Ingredients
- 8 chicken thighs, skin removed
- 3 tbsp loose rooibos tea leaves
- 1 tbsp honey
- 1 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Salt and pepper
- Aluminium foil or smoker box
Method
- Mix honey, mustard, paprika, garlic powder, salt, and pepper. Coat chicken thighs and marinate for at least 1 hour.
- Wrap rooibos tea leaves in a foil pouch with holes poked in the top. Place directly on the coals.
- Close the braai lid (or cover with foil tent) and braai chicken over indirect heat for 20-25 minutes, turning halfway.
- The rooibos smoke infuses the chicken with a uniquely South African flavour.
Wendy's tip: This is a showstopper recipe. Rooibos tea adds a subtle, earthy smokiness you can't get from wood chips. It's caffeine-free and packed with antioxidants. Your braai guests will be talking about this one for weeks.
10. Grilled Watermelon & Feta Salad
Ingredients
- 4 thick slices of watermelon (rind on, about 2cm thick)
- 60g feta cheese, crumbled
- Fresh mint leaves
- 1 tbsp balsamic glaze
- Pinch of flaky salt
- Cracked black pepper
Method
- Place watermelon slices directly on a hot, clean braai grid. Grill for 2 minutes per side until you get char marks.
- Transfer to a serving platter. Scatter with crumbled feta and torn mint leaves.
- Drizzle with balsamic glaze, finish with flaky salt and pepper.
Wendy's tip: Grilling watermelon concentrates the sugars and adds a smoky-sweet caramelised edge. It's an unexpected braai side that impresses every time — and it's only 110 calories. Perfect as a starter or palate cleanser between meats.
Quick Calorie Comparison Table
| Recipe | Calories | Protein | Est. Cost |
|---|---|---|---|
| Lemon & Herb Chicken Breast | 195 cal | 35g | ~R35 |
| Peri-Peri Prawn Skewers | 145 cal | 28g | ~R65 |
| Ostrich Burgers (lettuce wrap) | 280 cal | 32g | ~R45 |
| Snoek in Foil Parcels | 210 cal | 30g | ~R50 |
| Spicy Lamb Sosaties | 265 cal | 28g | ~R55 |
| Portobello Mushroom Steaks | 95 cal | 5g | ~R25 |
| Chilli-Lime Mielies | 130 cal | 4g | ~R10 |
| Turkey & Veg Kebabs | 185 cal | 30g | ~R40 |
| Rooibos-Smoked Chicken Thighs | 220 cal | 26g | ~R30 |
| Grilled Watermelon & Feta | 110 cal | 4g | ~R20 |
Build Your Perfect Diet Braai Plate
Example Plate 1: The Lean Machine (Under 500 cal)
- Lemon & Herb Chicken Breast — 195 cal
- Grilled Portobello Mushroom — 95 cal
- Chilli-Lime Mielie — 130 cal
- Side salad with lemon dressing — 60 cal
Total: ~480 calories | Protein: 44g
Example Plate 2: The Seafood Spread (Under 450 cal)
- Peri-Peri Prawn Skewers — 145 cal
- Snoek in Foil Parcel — 210 cal
- Grilled Watermelon & Feta — 110 cal
Total: ~465 calories | Protein: 62g
Example Plate 3: The SA Classic (Under 600 cal)
- Spicy Lamb Sosaties — 265 cal
- Chilli-Lime Mielie — 130 cal
- Rooibos tea (unsweetened) — 2 cal
- Mixed green salad — 60 cal
Total: ~457 calories | Protein: 32g
Braai Day Drinks: What to Sip
Drinks are the silent calorie killer at any braai. Here are your best options:
- Sparkling water with lemon or lime — 0 cal (the ultimate braai drink)
- Rooibos iced tea (unsweetened) — 2 cal per glass
- Light beer — ~95 cal (vs ~150 for regular)
- Dry white wine (120ml) — ~100 cal
- Gin & slimline tonic — ~75 cal
Pro move: Alternate every alcoholic drink with a glass of sparkling water. You'll halve your liquid calories and stay hydrated — which also means less of a next-day headache.
5 Rules for a Diet-Friendly Braai
- Eat before you arrive. Have a high-protein snack (biltong, boiled eggs, Greek yoghurt) 30 minutes before the braai. You'll make better choices when you're not starving.
- Fill your plate once. Load up with the good stuff, eat slowly, and don't go back for seconds. One well-built plate is plenty.
- Skip the braai broodjie. Two slices of buttered white bread with melted cheese is 350+ calories you don't need. If you must, have one — not three.
- Be the one who brings the salad. That way you guarantee there's at least one healthy side on the table. A big crunchy salad with a light dressing costs under R40 and feeds everyone.
- Enjoy it. A braai is about more than food — it's about connection. Focus on the people, the conversation, the fire. You don't need to eat non-stop to have a good time.
Related Articles
- How to Diet at a South African Braai — Healthy Eating Tips
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- High Protein Diet Plan for South Africa
- Low-Calorie Meal Plan for Weight Loss in South Africa
- Banting Diet Plan South Africa
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Calorie counts are estimates and may vary based on exact ingredients, portion sizes, and cooking methods. Always consult a registered dietitian or healthcare provider before starting any new diet plan.