Grilled Sweetbread Recipe

Sweetbreads are simply the thymus gland, do not let the name fool you. Have you ever heard of them? Well you’re not alone most people have never heard or even seen this organ meat but sweetbreads pack a punch with nutrition and flavor. Do not get mistaken they have nothing to do with a pastry or bread or even taste sweet.

They are prized in central and South America and locals typically love to throw them on the grill with a squeeze of lemon or lime.

The thymus gland is where immune cells mature and get stored. Like for like is often touted in the nutrition space - when we consume the skin (collagen) we get better skin health. When we consume the liver, our liver health improves and the same with brains, eyes and heart.

The thymus gland or culinary more known as sweetbreads is a delicacy that most western civilisations have not heard of unless they’ve been to an Argentine steakhouse and it might be on the starter section.

You can consume sweetbreads as a side dish to share with a steak or as a starter to a main meal. Serving them as a side dish with a handful of arugula (wild rocket), and fresh lemon juice would be ideal.

Where do sweetbreads come from?

Don’t let the name confuse you - they are not sweet and do not have bread in them. The thymus gland sits at the front of the animal by the neck. Additionally, we are strictly referring to the pancreas thymus glands. You can find sweetbreads derived from the heart or the pancreas but the most common sweetbread is the neck/throat area where the thymus gland is located.

You can find sweetbreads for sale typically in beef, lamb (sheep), veal, and pork. The most popular in my experience is beef which is what this sweetbread recipe and nutritional information will refer to.

Are Sweetbreads Healthy?

Sweetbreads are nutrient-dense which are rich in vitamin B12, vitamin B3 and B5, copper, selenium and potassium and fat-soluble vitamin E. Finally, sweetbreads are one of the few animal-based sources of vitamin C.

Sweetbreads per 100 grams contains 22 grams of protein and 20 grams of fat in its uncooked state.

Sweetbreads make an ideal low-carb or ketogenic, carnivore meal which is an alternative option for your typical steak or used as a starter or side. When comparing beef to lamb - lamb sweetbreads typically have a little less fat.

What do Sweetbreads Taste Like?

Sweetbreads taste like very soft chicken thighs with a little softer texture but can be grilled so a crispy outside can be achieved.

Sweetbreads do not taste like other organ meats which have a strong iron taste to them such as the heart or the liver or kidney. The sweetbread has more of a milky, fattier taste profile and resembles white meat like chicken.

How to Prepare Sweetbreads

Preparing sweetbreads is key to a successful experience. Sweetbreads have an outer membrane which is best removed before consuming as it can be chewy. To remove the outer membrane poaching the sweetbreads - softly for a few minutes in filtered water, maybe adding in fresh herbs. Then cooling before either by hand or carefully removing the outer membrane with a knife.

Once the membrane is removed - the set bread is technically cooked all the way through and just needs to be charred with a light caramelized coating. Whilst charring either in a pan or via barbeque be mindful that the sweetbread is more fattier than a steak and the outside can become burnt fairly easily so go light with the char.

Additional, options for preparation include soaking in water to remove any impurities - this is achieved from the poaching effect or you can do them both with the soak prior then poaching.

Prior to grilling on the barbeque, I marinated the beef sweetbreads in extra virgin olive oil, garlic, lemon juice, and fresh rosemary. This is more of a typical Argentine marinade but you could add some chili to the mix or other spices or herbs you prefer.

Grilled Sweetbread Recipe Step-By-Step

Serves: 3
Skill level: Medium
Prep time: 30 minutes
Cooking time: 15 minutes

Grilled Sweetbread Ingredients

• 450 grams beef sweetbreads

• 1 tbsp EV olive oil

• 1/2 tbsp sea salt

• 2-4 garlic cloves - finely chopped

• 3 fresh rosemary sprigs - finely chopped.

Grilled Sweetbread Recipe

1. Bring a pot of filtered water to a rolling boil. Add the sweetbreads whole into the water. Reduce the heat and poach for 5-8 minutes.

2. Carefully, remove from the water and allow to cool before peeling with hands, or using a knife the outer membrane.

3. Once the membrane has been removed. In a bowl mix the marinade ingredients (garlic, rosemary, olive oil and salt - if you want black pepper do so)

4. Then preheat your pan or bbq or grill to 7/10 heat.

5. Add the sweetbreads cook for 2-3 minutes and turn over, if any side is missing a little color place them directly on the heat. Total cooking time = 5-6 minutes.

6. Remove onto a warm plate. Add any extra salt needed and squeeze fresh lemon or lime juice on - enjoy.

I had these sweetbreads as a side dish - I just simply salted and squeezed lemon juice on them. If I wanted something more presentable or elaborate I would the sweetbreads on top of a wild rocket (arugula) sliced radishes, lemon juice and olive oil dressing, or vinaigrette and served.

Grilled Sweetbread Recipe Nutritional Value (Per Serving)

CALORIES: 319
PROTEIN: 22 grams
CARBS: 0 grams
FAT: 25 grams
FIBER: 0 grams
VITAMIN B1: 0.1 MG
VITAMIN B2: 0.2 MG
VITAMIN B3: 1.8 MG
VITAMIN B5: 2 MG
VITAMIN B6: 0.1 MG
VITAMIN B9: 1 UG
VITAMIN B12: 2.1 UG
CHOLINE: 78 MG
VITAMIN A: 19 UG
RETINOL: 19 UG
VITAMIN C: 30 MG
VITAMIN D: 25 IU
VITAMIN E: 0.7 MG
VITAMIN K: 0.3 UG
CALCIUM: 10 MG
COPPER: 5.1 MG
IRON: 1.5 MG
MAGNESIUM: 105MG
MANGANESE: 0.1 MG
POTASSIUM: 433 MG
SELENIUM: 21 UG
ZINC: 2.2 MG
OMEGA 3: 0.1 G
OMEGA 6: 2.7 G