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Whole Squab
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Nutri-ScoreA

Whole Squab

Columba livia domestica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Whole Squab provides 173 kcal, 25g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Squab is the meat of young domestic pigeons, known for its tender texture and rich flavor. It is a delicacy in various cuisines and is often praised for its nutritional profile.

Also known as:
PigeonYoung Pigeon
Scientific NameColumba livia domestica
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories173 kcal
Water
70%
Fiber0g
Total32.0g
Protein
25g(78%)
Fats
7g(22%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B1212 µg (200%)
Vitamin b6 (pyridoxine)0.5 mg (30%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3 mg (17%)
Zinc2 mg (18%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, squab supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Contains essential vitamins and minerals, including B vitamins and iron, which are crucial for energy metabolism and oxygen transport in the body.
✓Low in carbohydrates, making it suitable for low-carb diets and those managing blood sugar levels.
✓The fat content in squab is primarily unsaturated, which can contribute to heart health when consumed in moderation.

Possible Risks & Side Effects

!Individuals with poultry allergies should avoid squab as it may trigger allergic reactions.
!Improperly cooked squab can pose a risk of foodborne illness; ensure it is cooked to an internal temperature of at least 165°F (74°C).

How to Prepare & Consume

Squab can be roasted, grilled, or braised. It is best enjoyed with minimal seasoning to highlight its natural flavors. Cooking it to medium-rare ensures tenderness.

Smart Selection & Storage

How to Select

Choose squab that is plump and has smooth skin without any discoloration. Fresh squab should have a mild aroma and be free from any off-putting smells.

How to Store

Store squab in the refrigerator if using within a couple of days, or freeze it for longer storage. Ensure it is well-wrapped to prevent freezer burn.

Myths vs Realities

MythSquab is unhealthy due to its fat content.
RealityWhile squab contains fat, it is primarily unsaturated fat, which can be beneficial for heart health when consumed in moderation.
MythSquab is only for gourmet cooking.
RealitySquab can be easily prepared at home and is versatile enough for various cooking methods.
MythAll pigeons are the same as squab.
RealitySquab specifically refers to young domestic pigeons raised for meat, which differ from wild pigeons.

Healthy Recipes

Herb-Roasted Whole Squab with Quinoa Salad

Succulent whole squab roasted with fresh herbs, served alongside a refreshing quinoa salad packed with vegetables.

Ingredients
  • 2 whole squabs
  • 2 tablespoons olive oil
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 1 teaspoon garlic powder
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub the squabs with olive oil, herbs, garlic powder, salt, and pepper, then place them in a roasting pan.
  3. 3. Roast for 25-30 minutes until the internal temperature reaches 165°F (74°C). Meanwhile, cook quinoa in vegetable broth according to package instructions and mix with vegetables and lemon juice.

Grilled Squab with Mango Salsa

Tender grilled squab marinated in citrus and spices, topped with a vibrant mango salsa for a tropical twist.

Ingredients
  • 2 whole squabs
  • 1/4 cup orange juice
  • 2 tablespoons lime juice
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Marinate squabs in orange juice, lime juice, cumin, paprika, salt, and pepper for at least 1 hour.
  2. 2. Grill the squabs over medium heat for about 15 minutes, turning occasionally.
  3. 3. Combine mango, bell pepper, onion, cilantro, and lime juice to make the salsa, and serve it over the grilled squab.

Stuffed Whole Squab with Wild Rice and Cranberries

A delightful whole squab stuffed with a savory wild rice mixture, cranberries, and nuts for a festive meal.

Ingredients
  • 2 whole squabs
  • 1 cup wild rice, cooked
  • 1/2 cup dried cranberries
  • 1/4 cup walnuts, chopped
  • 1/4 cup celery, diced
  • 1/4 cup onion, diced
  • 2 tablespoons olive oil
  • 1 teaspoon sage
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Sauté onion and celery in olive oil until soft, then mix with wild rice, cranberries, walnuts, sage, salt, and pepper.
  3. 3. Stuff the squabs with the mixture, secure with kitchen twine, and roast for 45 minutes until cooked through.

Asian-Inspired Squab with Ginger Soy Glaze

Whole squab marinated in a ginger-soy glaze and roasted to perfection, served with steamed bok choy.

Ingredients
  • 2 whole squabs
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tablespoon fresh ginger, grated
  • 2 cloves garlic, minced
  • 2 cups bok choy, steamed
  • Sesame seeds for garnish
Instructions
  1. 1. Combine soy sauce, honey, ginger, and garlic to create the marinade, and marinate squabs for at least 2 hours.
  2. 2. Roast the squabs at 375°F (190°C) for 30-35 minutes, basting occasionally.
  3. 3. Serve with steamed bok choy and sprinkle with sesame seeds.

Mediterranean Squab with Olive Tapenade

Juicy squab roasted with Mediterranean spices and served with a zesty olive tapenade.

Ingredients
  • 2 whole squabs
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1/2 cup mixed olives, pitted and chopped
  • 2 tablespoons capers, rinsed
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub squabs with olive oil, oregano, thyme, salt, and pepper, and roast for 30-35 minutes.
  3. 3. Combine olives, capers, and lemon juice to make the tapenade, and serve alongside the squab.

Squab and Vegetable Stir-Fry

A quick and healthy stir-fry featuring tender squab and a colorful mix of vegetables, served over brown rice.

Ingredients
  • 2 whole squabs, deboned and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 1 tablespoon ginger, grated
  • 2 cups cooked brown rice
Instructions
  1. 1. Heat sesame oil in a large skillet and stir-fry the squab pieces until browned.
  2. 2. Add vegetables and ginger, stir-frying until just tender, then add soy sauce.
  3. 3. Serve over cooked brown rice.

Lemon Herb Squab with Roasted Vegetables

Whole squab marinated in lemon and herbs, roasted alongside seasonal vegetables for a wholesome meal.

Ingredients
  • 2 whole squabs
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon thyme
  • 2 carrots, sliced
  • 1 red onion, quartered
  • 1 cup Brussels sprouts, halved
  • Salt and pepper to taste
Instructions
  1. 1. Marinate squabs in lemon juice, olive oil, parsley, thyme, salt, and pepper for at least 1 hour.
  2. 2. Preheat the oven to 375°F (190°C) and roast the squabs with vegetables for 40-45 minutes.
  3. 3. Serve hot with roasted vegetables.

Spicy Squab Tacos with Avocado Salsa

Flavorful squab seasoned with spices, served in soft corn tortillas topped with a creamy avocado salsa.

Ingredients
  • 2 whole squabs, cooked and shredded
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 8 corn tortillas
  • 1 avocado, diced
  • 1/2 cup cherry tomatoes, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season shredded squab with chili powder, cumin, and salt.
  2. 2. Warm corn tortillas and fill them with the seasoned squab.
  3. 3. Mix avocado, tomatoes, cilantro, lime juice, and salt to create the salsa, and top the tacos.

Balsamic Glazed Squab with Sweet Potato Mash

Whole squab glazed with a rich balsamic reduction, served with creamy sweet potato mash for a comforting dish.

Ingredients
  • 2 whole squabs
  • 1/4 cup balsamic vinegar
  • 2 tablespoons honey
  • 2 sweet potatoes, peeled and cubed
  • 2 tablespoons Greek yogurt
  • Salt and pepper to taste
Instructions
  1. 1. Simmer balsamic vinegar and honey until reduced by half, then brush over squabs.
  2. 2. Roast squabs at 375°F (190°C) for 30-35 minutes.
  3. 3. Boil sweet potatoes until tender, then mash with Greek yogurt, salt, and pepper, and serve with the squab.

Curry-Spiced Squab with Coconut Rice

Whole squab seasoned with aromatic curry spices, served over fluffy coconut rice for a delightful meal.

Ingredients
  • 2 whole squabs
  • 2 tablespoons curry powder
  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1 cup water
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Rub squabs with curry powder and salt, and roast at 375°F (190°C) for 30-35 minutes.
  2. 2. Cook jasmine rice in coconut milk and water until fluffy.
  3. 3. Serve the roasted squab over coconut rice, garnished with fresh cilantro.

Frequently Asked Questions (FAQ)

What is squab?

Squab refers to the meat of young pigeons, typically harvested before they are 4 weeks old.

How should squab be cooked?

Squab is best cooked using methods like roasting or grilling, and should be cooked to medium-rare for optimal tenderness.

Is squab healthy?

Yes, squab is a good source of protein, vitamins, and minerals, making it a nutritious choice when consumed in moderation.

What does squab taste like?

Squab has a rich, gamey flavor that is often compared to dark meat chicken, with a tender texture.

Where can I buy squab?

Squab can be found at specialty butcher shops, some grocery stores, and online meat suppliers.

How do I store squab?

Squab should be stored in the refrigerator and consumed within 1-2 days of purchase, or frozen for longer storage.

Can squab be eaten rare?

Yes, squab is often served medium-rare, which enhances its tenderness and flavor.

What are the nutritional benefits of squab?

Squab is high in protein, low in carbohydrates, and contains essential vitamins and minerals, including B vitamins and iron.

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Comparisons
Whole Squab vs Abalone Whole Squab vs Alligator Tail Whole Squab vs Alligator Tail Meat
Nutrients
Protein in Whole Squab Calories in Whole Squab Vitamin-c in Whole Squab Magnesium in Whole Squab
Featured Guides
Health Benefits of Whole Squab Healthy Recipes with Whole Squab
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico