Marinated Little Lamb

Lamb is something I avoided for years, because I thought I didn’t care for it. Turns out I am not a fan of mutton, but lamb prepared correctly is another story. Lamb is also a protein that has a dandy fat content. I thought I would post a comparison chart for the various proteins. I have been approached a couple of times, about why you can focus on the meat portion of a meal and still be hungry after consuming it. Well, all meats are NOT created equally in the fat department. Add to that, the tendency for supermarkets/meat markets to trim the fat off meat, it becomes even more difficult to meet your fat quota by relying on meat as the primary fat provider.

Also, protein does convert to some glucose in the body, which is why you hear people talking about restricting protein. After looking at the protein topic more closely, I have decided it isn’t worth my energy to track the protein, as the rise in insulin and blood glucose seems to be fleeting and hasn’t effected my over-all weight loss. I am keto-adapted at this point, so, this may not hold true for those just starting out their keto journey. Look at the available information and then make the best decision you can about how your own body is reacting.

As you can see from the chart, that how you prepare these different types of meat can really matter. Some, on their own have a pretty low fat content, especially when you consider you aren’t likely to eat a whole pound of meat in a sitting. This is where reducing your pan drippings, or adding a sauce or gravy comes in. If you don’t do that, then look to your side dishes as a means to add more fat to your meal. Veggies make a great butter transport; or try using a good oil for a salad dressing base; or simply pour some oil on your meat. All these things will help boost the fat on your lean meat choices.

As, I mentioned lamb is a very new addition to our home menu. As I haven’t done a lot of cooking with this protein before, I tried to keep it pretty straight forward and simple, using a mediterranean idea (this is where I have seen lamb served most often), I didn’t get too fancy with this recipe. It was delicious (thank you Gordon Ramsey for the knowledge of what temperature to cook a lamb chop).

Keto Mediterranean Lamb Chops
Prep Time
5 mins
Cook Time
15 mins
2 hrs
Total Time
20 mins
Course: Main Course
Cuisine: Keto
Servings: 2 Servings
Calories: 267 kcal
  • 4 lamb chops
  • 2 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 1 Tbsp Creme Fraiche or sour cream
  • 2 Tbsp minced garlic
  • 1 tsp oregano fresh or dried
  • 1 tsp thyme fresh or dried
  • 1 tsp dill weed fresh or dried
  • 1/2 tsp rosemary fresh or dried
  • salt to taste
  • pepper to taste
  • 1/4 cup water
  1. Mix all ingredients, except water, together and smother lamb chops with mixture.

  2. Cover and set in refrigerator to marinate at least 2 hours (even better if you do it the night before and let it marinate over night). 

  3. Place chops is preheated skillet coated with olive oil. Brown on each side about 4-5 minutes (internal temperature should be 145° F.).

  4. Remove chops and allow to rest about 5 mins. before serving. Meanwhile, add water and allow drippings to reduce. Pour over chops and serve.

Recipe Notes

total fat 20 g

net carbs 4.7 g

protein 17.8 g


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