Is Chimichurri Healthy?

Traditional chimichurri starts with a handful of simple ingredients, including chopped parsley, minced garlic, olive oil, vinegar, and red pepper flakes or fresh red chili peppers. Some people add cilantro, oregano, or lemon juice for extra zest. Because it’s not cooked, chimichurri keeps the bold flavor and nutrients of its fresh ingredients.

Overall, chimichurri is a healthy addition to meals. Olive oil provides heart-healthy fats that help support good cholesterol levels. Fresh herbs like parsley add antioxidants and vitamins, while garlic contributes compounds that may help reduce inflammation and support immune health. However, chimichurri is calorie-dense due to the olive oil. If you’re using it generously, the calories can add up fast, but a small drizzle or spoonful is usually enough to add flavor without going overboard.

A tablespoon of chimichurri typically has 60 to 80 calories, mostly from the oil. The flavor is strong, though, so a little bit goes a long way. If you’re watching calories, try using less oil and mixing in some water, broth, or extra vinegar instead.

Chimichurri isn’t low fat, but the fat it contains, which is from olive oil, is the good kind that supports heart health. It can be low sodium if you make it yourself, since you can control how much salt you add. Many store-bought or restaurant versions have more sodium, however, so homemade is your best bet if you’re trying to follow a low sodium diet.

Chimichurri can be as spicy or mild as you like, depending on how much red pepper you use. When ordering it out, the heat of chimichurri isn’t usually overly hot, more of a tingle than a burn, but ask your server if you don’t want spicy chimichurri since some restaurants may make it extra hot. When making homemade chimichurri, you can make it very mild by simply skipping the red pepper or can up the heat by adding more red pepper flakes or chili peppers.

Chimichurri is naturally gluten-free, vegan, vegetarian, and keto-friendly. It’s made from fresh herbs, vinegar, oil, and seasonings. There are no animal products, no grains, and no added sugars in the sauce.

While it’s not a miracle food, chimichurri can be part of a gut-friendly diet. Garlic acts as a natural prebiotic, which helps feed the healthy bacteria in your gut. Vinegar may also aid digestion and help balance blood sugar.

Chimichurri is traditionally served with grilled steak, but that’s not the only thing it pairs well with. Try spooning it over chicken, salmon, or vegetables, or use it as a dressing for grain bowls or pasta salads. It even makes a tasty dip for crusty bread or a sandwich spread when you want something with a bit of pizzazz.

In this flavorful recipe for Grilled Chimichurri Chicken, we top succulent grilled chicken breasts with a vibrant sauce. The recipe shows you how to make the healthy chimichurri sauce separately, so it’s easy to use the sauce in whatever way you wish, whether you prefer to top steak or fish, add it to sandwiches, or spread it on toasty bread. Any way you choose to enjoy it, you’ll love the herby goodness of this delicious and healthy sauce.

If you want to lighten up your favorite chimichurri recipe without losing flavor, here are a few simple tricks:

• Cut back on oil: Use half the amount and replace the rest with water, broth, or a little extra vinegar.
• Go heavy on herbs: Parsley, cilantro, and oregano pack nutrients and fiber with hardly any calories.
• Ease up on salt: You’ll get plenty of flavor from the garlic, vinegar, and spices so no need to add much or any salt.
• Make it fresh: Homemade chimichurri has no additives and more vibrant flavor than anything you can buy in a jar.