Healthy Grilled Okra Yakitori

Here’s my take on okra yakitori, a fun Japanese grilled dish that combines tender okra with a savory-sweet sauce. The skewers are brushed with a simple homemade glaze made from soy sauce, mirin, and a touch of sugar.

This okra yakitori has become my go-to side dish when I’m firing up the grill. I often make extra skewers because they disappear so quickly – even the kids who usually avoid okra end up asking for seconds. And the best part? It only takes about 15 minutes to make!

What Kind of Okra Should I Use?

For yakitori, you’ll want to look for fresh, young okra pods that are bright green and about 2-4 inches long. These smaller pods are more tender and less fibrous than larger ones, making them perfect for grilling. When shopping, give the pods a gentle squeeze – they should feel firm but not hard, and avoid any that feel soft or have brown spots. If fresh okra isn’t available in your area, frozen okra can work too, though you’ll want to thaw and pat it dry completely before skewering to ensure it grills properly. Just remember that the fresher your okra, the better your yakitori will turn out.

Options for Substitutions

This Japanese-inspired dish can be adapted with a few simple swaps if needed:

• Okra: While okra gives this dish its unique texture, you could use green beans or asparagus instead. Keep in mind that the cooking time might need to be adjusted – green beans usually need 2-3 minutes longer, while asparagus might cook a bit faster.
• Sake: If you don’t have sake, dry white wine or rice wine vinegar mixed with equal parts water will work. You can also use dry sherry as a substitute.
• Bonito flakes/hondashi: This ingredient adds that essential umami flavor. If you can’t find either, you could use a small piece of crumbled nori seaweed or a splash of fish sauce, though the taste will be slightly different.
• Sweetener: Traditional recipes often use mirin or sugar, but you can use honey, maple syrup, or any sweetener you prefer. Just start with a bit less and adjust to taste.
• Soy sauce: For a gluten-free option, tamari works perfectly. Coconut aminos can also be used, but you might need to reduce the sweetener since it’s naturally sweeter.

Watch Out for These Mistakes While Grilling

The biggest challenge when grilling okra is dealing with its natural sliminess – to minimize this, make sure to pat the okra completely dry before skewering and avoid cutting it until just before cooking. A common error is overcrowding the skewers, so leave a small gap between each piece to ensure even cooking and proper caramelization of the yakitori sauce. When preparing the sauce, avoid rushing the reduction process – letting it simmer until it reaches a syrupy consistency will give you that perfect glaze that sticks to the okra rather than sliding off. For the best flavor development, remember to baste the okra multiple times during grilling, but save some sauce for the final brush right before serving to get that appealing shine and concentrated taste.

What to Serve With Okra Yakitori?

This Japanese-style grilled okra works really well as part of a larger Asian-inspired meal spread. A bowl of steamed white rice makes the perfect base, while a simple miso soup on the side helps round out the meal. You can also serve it alongside other yakitori skewers like chicken or beef for a fun backyard BBQ with Japanese flair. If you want to keep things light, try adding a quick cucumber salad dressed with rice vinegar and sesame seeds for a cool, crisp contrast to the grilled okra.

Storage Instructions

Keep Fresh: Grilled okra yakitori is best enjoyed right off the grill while it’s hot and the glaze is still sticky. If you have leftovers, place them in an airtight container and keep them in the fridge for up to 2 days. Just remember that the texture might not be as crispy as when freshly made.

Sauce Storage: If you’ve made extra yakitori sauce, pour it into a jar and keep it in the fridge for up to a week. This comes in handy when you want to whip up another batch of okra yakitori or use it for other grilled dishes.

Warm Up: To enjoy leftover okra yakitori, give them a quick zap in the microwave for 30-45 seconds, or pop them under the broiler for a minute or two. The broiler method helps bring back some of that nice char flavor from the original grilling.

Preparation Time	15-20 minutes
Cooking Time	10-15 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 150-200
• Protein: 5-10 g
• Fat: 1-5 g
• Carbohydrates: 30-35 g

Ingredients

For the sauce:

• 1.5 tbsp sweetener of choice (such as monk fruit or erythritol)
• 3 tbsp sake
• 1 tbsp water
• 1 garlic clove (freshly minced for best flavor)
• 2 tbsp soy sauce
• 1/2 cup bonito flakes (for rich umami flavor)

For the okra:

• 2 to 3 skewers (bamboo skewers, soaked in water if using wooden)
• 2 cups okra (fresh, firm pods)

Step 1: Prepare the Sauce Ingredients

Start by gathering all necessary ingredients for the sauce: soy sauce, Japanese sake, water, bonito flakes or hondashi, sweetener, and grated garlic.

Having everything prepped and ready will make cooking more efficient and enjoyable.

Step 2: Make the Sauce

Combine the soy sauce, Japanese sake, water, bonito flakes or hondashi, sweetener, and grated garlic in a saucepan.

Place the saucepan over medium heat and bring the mixture to a boil.

Once boiling, reduce the heat and let the sauce simmer for 2-3 minutes.

If you are using bonito flakes, strain the sauce through a strainer to remove solids before using the sauce for basting.

Step 3: Prepare the Okra

While the sauce is simmering, take the okra and cut off the ends of each pod.

Skewer the okra onto presoaked skewers, which helps prevent the skewers from burning during grilling.

Step 4: Grill the Okra

Preheat your BBQ grill to 350°F.

Place the skewered okra on the grill over direct heat.

Grill for 4-6 minutes, rotating the skewers every 2 minutes.

With each rotation, baste the okra with the prepared sauce to enhance flavor and promote caramelization.

Continue grilling until the okra is softened and lightly charred.

Step 5: Final Basting and Serve

After removing the okra from the grill, brush with additional sauce for extra flavor.

Serve immediately as a tasty appetizer or side dish, enjoying the unique blend of smoky, savory, and umami flavors.