Can I cook these on a grill instead of the oven?

Yes. Same marinade, same quantities, same totals. Grill over medium-high heat for about 4 minutes per side, turning once, until the beef is cooked to your liking.

Which cut of beef should I use?

Any lean steak cut works: sirloin, rump or flank. The recipe records 180 g of beef steak, so a leaner cut keeps the fat total close to the 16 g listed.

Mediterranean Beef Skewers: 438 kcal, 48 g Protein, Oven-Baked

Name: Mediterranean Beef Skewers: 438 kcal, 48 g Protein, Oven-Baked
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 180 g beef steak; 1 bell pepper; 1 zucchini; 1½ shallots; 1 fresh garlic clove; 1½ tbsp mustard; 2 tsp coconut oil; 1½ tsp dried rosemary

September 9, 2026

Skewers read as a summer grill dish, but these go in the oven, which is what makes them a weeknight option in any month. The mustard and rosemary marinade does the work; 180 g of beef steak brings 41 g of the protein. 438 kcal with 48 g of protein for the recipe as written.

The one step worth respecting is the marinating time. Twenty minutes in the fridge is the difference between seasoned beef and beef with sauce on the outside.

How This Fits Your Day

Ready in 40 minutes at 438 kcal, it is the kind of dinner that fits a weeknight without eating most of your daily budget. Where it lands for you depends on your own daily target, which depends on your height, weight, age, sex and how active you are. If you have not worked out your number, our free calorie calculator takes about a minute.

The recipe

Prep: 20 min
Cook: 20 min

Nutrition for the whole recipe as written:

Calories: 438
Protein: 48.5 g
Carbs: 24.2 g
Fat: 16.3 g
Fiber: 8 g

Ingredients

180 g beef steak
1 bell pepper
1 zucchini
1½ shallots
1 fresh garlic clove
1½ tbsp mustard
2 tsp coconut oil
1½ tsp dried rosemary

Method

1In a bowl, whisk together oil, minced garlic, Dijon mustard, and fresh rosemary to create a marinade.
2Add the diced beef and coat each piece well with marinade. Season with salt and pepper, then refrigerate to marinate.
3Cut the bell pepper, shallot, and zucchini into uniform pieces to ensure even cooking.
4Preheat oven to 400°F (204°C).
5Assemble skewers by alternating marinated beef and vegetables. Place any remaining vegetables alongside the skewers on the baking sheet.
6Arrange skewers on a foil-lined baking sheet and bake for 18-20 minutes. Serve hot.

These are fixed quantities, not a portion calculated for you. MenuVita adjusts recipe quantities to your own energy needs and builds them into a seven-day plan with a grocery list. Serving suggestion; your dish may look different. Follow the quantities above.

The quantities above are fixed: they are not scaled to your body or your goal. Adjusting recipe quantities to a personal calorie target, across a full week, is what we are building at MenuVita. This recipe is part of our high protein low calorie meals collection, and there are more free dishes on the recipes page.

This recipe is not intended for pregnant or breastfeeding people, adolescents, or anyone with a medical condition, who should talk to a doctor first.

This is general information, not medical advice. If you have a medical condition, talk to your doctor or a registered dietitian before changing your diet.

Common questions

Can I cook these on a grill instead of the oven?: Yes. Same marinade, same quantities, same totals. Grill over medium-high heat for about 4 minutes per side, turning once, until the beef is cooked to your liking.
Which cut of beef should I use?: Any lean steak cut works: sirloin, rump or flank. The recipe records 180 g of beef steak, so a leaner cut keeps the fat total close to the 16 g listed.