Greek · dinner, lunch
Greek Pork Souvlaki Skewers
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Low carb (5.6 g net carbs) but not keto: 55% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Pork tenderloin is a lean cut: a serve gives over 30 g of protein and is rich in selenium, vitamin B6 and B12, grilled with a garlic-herb marinade instead of breading or frying.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Whisk the marinade in a large bowl: garlic, oregano, rosemary, paprika, black pepper, a big pinch of the salt, Dijon, olive oil and white wine vinegar. 0:21
- Pull the silver skin off the tenderloin, pat it dry and cut into even 2.5 cm cubes. Toss in the marinade, cover and refrigerate at least 2 hours or overnight. 1:17
- Thread the pork onto skewers, alternating with pieces of red onion (soak wooden skewers in water first). Season with the remaining salt and brush with leftover marinade. 3:02
- Oil the grates and grill over medium-high direct heat about 4 minutes per side, turning a few times, until charred outside and 63°C (145°F) inside. 4:06
- Tent with foil and rest 5 minutes. Squeeze over the lemon and serve with tzatziki, salad or warm pita. 5:08
Tip. Time includes the 2-hour marinade; overnight is fine too. Works with chicken, beef or lamb. Serve in wholemeal pita with tzatziki, tomato and red onion, or alongside a Greek salad.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 37%
- Fat 57%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High88%
48 µg a serve, mostly from pork tenderloin (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High64%
1.1 mg a serve, mostly from pork tenderloin (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High30%
3.3 mg a serve, mostly from pork tenderloin (94%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High27%
0.6 µg a serve, mostly from pork tenderloin (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High21%
3.2 mg a serve, mostly from virgin olive oil (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source18%
0.3 g a serve, mostly from virgin olive oil (44%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source14%
660 mg a serve, mostly from pork tenderloin (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source14%
17 µg a serve, mostly from virgin olive oil (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source11%
2 mg a serve, mostly from pork tenderloin (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source11%
46 mg a serve, mostly from pork tenderloin (78%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source10%
8.6 mg a serve, mostly from lemon (51%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 4
Calcium3%
42 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D3%
0.5 µg a serve, mostly from pork tenderloin (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate3%
12 µg a serve, mostly from red onion (61%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A1%
13 µg a serve, mostly from sweet paprika (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.