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How to Make Guilt-Free Sweet & Sour Grilled Kielbasa Kabobs

Satisfy your weeknight grill craving with this easy Guilt-Free Sweet & Sour Grilled Kielbasa Kabobs recipe. Super tasty and fun to eat. Serve them with a side of rice or on their own for a healthy, figure-friendly, whole dish, easy-to-clean-up meal you won’t regret!

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Sweet & Sour Grilled Kebobs in Less Than 30-Minutes!

Cooking on the grill during summer is a regular thing around Lac du Nibiinaabe. I love it when those meals can be prepared in only minutes. And it’s a double bonus when those meals are guilt-free and figure-friendly. When that happens, life can’t get much better!

These guilt-free sweet and sour grilled kielbasa kabobs fill all those requirements.

ABOUT THIS RECIPE (per serving)

Gluten FreeDairy FreeNut FreeEgg FreeVegetarianPaleoKetoQuick & EasyHealthy ChoicesPescetarian
Servings:  4
5 from 2 votes
Write a Recipe Review
Prep Time :15 minutes
Cook Time :14 minutes
Total Time :29 minutes
Course : Dinner, Entrée, Lunch
Cuisine : American
Diet : Gluten Free, Low Calorie, Low Fat, Low Salt
Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories 133
Fat 0.3
Carbohydrates 32
Protein 2

About the Sauce:

We’ve included our go-to recipe for an easy homemade sweet and sour sauce to slather on them after grilling. Because the sauce elevates the kebobs for making the kielbasa and veggies taste over the top delicious. But if making sauce is not your thing, this awesome bottled sauce will make them just as good.


Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

Involve the Family:

This is an excellent dinner for involving the whole family in the meal process. If you have kids at home, you can count on plenty of help to push everything onto the skewers. Of course, your husband will enjoy grilling the kebobs outdoors. And if it’s raining, these are still simple to make using a grill pan on the stove.

Make them Vegan

This recipe starts with the kielbasa, and you could certainly use any of your favorite vegan brands to make it a vegan dish. Among the kinds available, Tofurky makes a kielbasa-style sausage, and others make vegan sausages, though we haven’t personally tried either brand.

Parting Thoughts

In the end, any way you make these kebobs, be sure to plan on making enough for plenty of second helpings!



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How to Make Guilt-Free Sweet & Sour Grilled Kielbasa Kabobs

Kymberley @GFreeDeliciously
I love it when summertime meals can be prepared in only minutes. And it’s a double bonus when those meals are guilt-free and figure-friendly. When that happens, life can’t get much better!
These guilt-free sweet and sour grilled kielbasa kabobs fill both those requirements.
5 from 2 votes
Gluten FreeDairy FreeNut FreeEgg FreeVegetarianPaleoKetoQuick & EasyHealthy ChoicesPescetarian
This recipe may contain affiliate links. For more information, visit our Affiliate Disclosure.
Prep Time 15 minutes
Cook Time 14 minutes
Total Time 29 minutes
Course Dinner, Entrée, Lunch
Cuisine American
Servings 4
Calories 133 kcal


  • Small saucepan
  • Outdoor Grill or Grill Pan
  • Cutting Board
  • Metal or Bamboo Grilling Skewers
  • Utensils (Cooks Knife, Whisk, Measuring Cups & Spoons, Basting Brush, Tongs)


For Homemade Sweet & Sour Sauce – (May substitute prepared Sweet & Sour Sauce)

For the Kebobs

  • 1 package Kielbasa Turkey or variety of your choice, sliced [1]
  • ½ each Bell Peppers green, yellow, and red, cut into pieces for skewers
  • ½ large Red Onion cut into pieces for skewers
  • ¼ head Cauliflower cut into pieces for skewers
  • 2 teaspoons Grapeseed Oil + more for oiling grill grates
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To Make the Sweet & Sour Sauce

  • Combine the pineapple juice, rice vinegar, sugar, ketchup, and Tamari in a small saucepan and bring to a boil. Reduce the heat to a simmer, and whisk in the cornstarch slurry, continually stirring until thickened.
    6 ounces Pineapple Juice, 1/3 cup Rice Vinegar, 1/3 cup light Brown Sugar, 3 tablespoons gluten-free Ketchup, 1 tablespoon gluten-free Tamari, 1 tablespoon Cornstarch
  • Let the sauce cool at room temperature. Store extra sauce in the refrigerator for up to 2-3 weeks.

To Make the Kebobs

  • Preheat the outdoor grill or stovetop grill pan to medium heat – Temperature at the grilling level.350 °F
  • Skewer kielbasa, bell pepper, onion, and cauliflower onto grilling skewers [2]
    1 package Kielbasa, 1/2 each Bell Peppers, 1/2 large Red Onion, 1/4 head Cauliflower
  • Brush with Grapeseed Oil, place on oiled grill grates, and grill for seven minutes. Using tongs, flip and continue grilling for an additional seven minutes or until vegetables are lightly charred and tender.
    2 teaspoons Grapeseed Oil
  • Remove from the grill and brush with the sweet and sour sauce. Serve immediately.


[1] May substitute any flavored variety of kielbasa though it may alter the nutritional value per serving.
[2] If using bamboo skewers, presoak them in water for 10-15 minutes to prevent burning.


Calories: 133kcalCarbohydrates: 32gProtein: 2gFat: 0.3gSaturated Fat: 0.1gPolyunsaturated Fat: 0.05gMonounsaturated Fat: 0.1gCholesterol: 0.2mgSodium: 374mgPotassium: 250mgFiber: 1gSugar: 26gVitamin A: 64IUVitamin C: 23mgCalcium: 36mgIron: 1mg
Keyword 30-Minute Meals, brown sugar, ketchup, kielbasa, oil, onion, peppers, pineapple juice, quick and easy, rice vinegar, sausage, soy sauce, Tamari
Tried this recipe?Review it ! Or leave a comment. It’s super helpful for others and us!

Recipe Card with Nutrition powered by WP Recipe Maker

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2023 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.


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Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

Take a peek at the behind GfreeDeliciously

Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…

Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

Meet Kymberley [Upson] Pekrul

A professional writer and self-taught Gfree lifestyle expert on [most] gluten-free things, I’ve always loved cooking and creating delicious foods from scratch for myself and those I love.

My journey began when everything I thought I knew about cooking and eating suddenly changed one day when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

I live in what’s known as the Holylands of Central Wisconsin. All the recipes you’ll find here are gluten-free and inspired by the people and places I love most. Whenever possible, I cook with seasonal ingredients using whole foods – Making dishes suitable for everyday life and all food lovers gathered at the same table.

Gfree cooking, health, and wellness ARE my life. And this little corner of the internet is where I share what I’ve learned – Where my passion IS to nourish everyday GfreeDeliciously!

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Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished from the creator and publisher of GfreeDeliciously.com Kymberley Pekrul.


Simple and delicious gluten-free recipes, family-friendly meal ideas, healthy cooking, encouragement, and easy-to-implement lifestyle strategies to live fully nourished… Only from GfreeDeliciously!

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