Grilled keto lamb chops are a simple yet incredibly elegant dinner, ready in under 30 minutes. A quick parsley, mint, and lemon marinade brightens the rich grass-fed lamb while the grill adds a smoky char. They're fast enough for a busy weeknight and special enough for company.
Ready in under 30 minutes, these Grilled Keto Lamb Chops are your ticket to a simple, yet incredibly elegant meal. Imagine the sizzle of the grill, the aroma of fresh mint and parsley, and a bright, zesty kick of lemon. This recipe transports you straight to a sun-drenched Mediterranean coast, delivering a high-protein, low-carb dinner that’s perfect for a busy weeknight but special enough for company. Let’s get grilling!
Ingredients
• Lamb Chops: 1.5 lbs / 680 g (24 oz) grass-fed lamb loin chops, about 1 inch thick
• Fresh Parsley: 0.5 oz / 15 g, finely chopped
• Fresh Mint: 0.2 oz / 5 g leaves, finely chopped
• Olive Oil: 1 tbsp / 14 g (0.49 oz)
• Fresh Lemon Juice: 1 tbsp / 15 g (0.53 oz)
• Salt: 0.5 tsp / 3 g (0.11 oz)
• Ground Black Pepper: 0.25 tsp / 0.6 g (0.02 oz)
Instructions
1. Directions
2. Make the Marinade: In a small bowl, whisk together the finely chopped parsley, mint, olive oil, and fresh lemon juice to form a vibrant herb paste.
3. Season the Lamb: Pat the lamb chops completely dry with a paper towel—this is key for a good sear! Place them in a large bowl or a resealable bag. Pour the herb marinade over the chops, then sprinkle with salt and pepper. Use your hands to massage the marinade evenly over all surfaces of the meat.
4. Preheat the Grill: Let the lamb rest at room temperature for about 20 minutes. While it rests, preheat your grill to medium-high heat (400-450°F / 205-230°C (450°F)). Scrape the grates clean and lightly oil them to prevent sticking.
5. Grill to Perfection: Place the marinated lamb chops directly on the hot grates. Grill to your desired doneness
6. For Medium-Rare: Cook for 3-5 minutes per side, until the internal temperature reaches 135°F / 57°C.
7. For Medium: Cook for 5-7 minutes per side, until the internal temperature reaches 145°F / 63°C.
8. Rest the Chops (The Most Important Step!): Transfer the grilled chops to a clean cutting board or plate. Tent loosely with foil and let them rest for at least 5 minutes. This allows the juices to settle back into the meat, ensuring every bite is tender and juicy.
9. Serve and Enjoy: Serve the lamb chops warm, perhaps with an extra squeeze of lemon.
Nutritional Information
• Nutrition
• (Per serving, approx.)
• Calories: 350
• Fat: 16.1 g
• Protein: 48.0 g
• Total Carbs: < 1.0 g (0.04 oz)
• Net Carbs: < 1.0 g (0.04 oz)
Pro Tips
• Let the lamb chops sit at room temperature for 20-30 minutes before grilling. This helps them cook more evenly from edge to center.
• A meat thermometer is your best friend for perfectly cooked lamb. Pull the chops off the grill a few degrees before your target temperature, as they will continue to cook while resting.
• Don’t marinate for more than an hour. The acidity from the lemon juice can begin to break down the meat’s texture if left for too long.
• The resting period is non-negotiable! Skipping this step will result in a less juicy chop. Let them rest for at least 5 minutes before slicing or serving.
FAQ
Q: How long should I grill lamb chops for medium-rare
A: For medium-rare, grill the lamb chops for 3-5 minutes per side. For the most accurate results, use a meat thermometer and cook until the internal temperature reaches 135°F (57°C).
Q: Can I marinate these keto lamb chops overnight
A: No, it is not recommended to marinate these lamb chops for more than an hour. The acidity from the fresh lemon juice can begin to break down the meat’s texture if left for too long.
Q: What is the best cut of lamb for this recipe
A: This recipe is designed for 1-inch thick grass-fed lamb loin chops for the best results.
Q: Why is it important to rest lamb chops after grilling
A: Resting the lamb chops for at least 5 minutes is a non-negotiable step. It allows the juices to redistribute and settle back into the meat, ensuring every bite is tender and juicy.
Pro Tips
- Pat the chops completely dry and let them come to room temperature for 20-30 minutes before grilling — both steps make the sear far more even.
- Don't marinate for more than an hour; the lemon juice acid starts breaking down the meat's texture if left too long.
- Grill over medium-high heat (400-450°F / 205-230°C) with clean, oiled grates: 3-5 minutes per side for medium-rare (135°F / 57°C), 5-7 for medium (145°F / 63°C).
- Pull the chops a few degrees before your target temperature — they keep cooking as they rest.
- Rest them under a loose foil tent for at least 5 minutes so the juices settle back into the meat; skip this and the chop loses moisture on the board.
Frequently Asked Questions
Are grilled lamb chops keto-friendly?
Extremely — each serving has less than 1g of carbohydrates with 48g of protein and 16.1g of fat. The marinade is just parsley, mint, olive oil, and lemon.
How long should I marinate the lamb chops?
No more than an hour. The lemon juice in the marinade is acidic enough to start breaking down the texture if the chops sit much longer.
What internal temperature should lamb chops reach?
135°F / 57°C for medium-rare (3-5 minutes per side) or 145°F / 63°C for medium (5-7 minutes per side), checked with a meat thermometer before the rest.
Can I cook these lamb chops indoors?
Yes — a cast-iron grill pan over medium-high heat works beautifully with the same timing. Sear them undisturbed to get proper grill marks and keep the chops juicy.
Recipe card below.
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Grilled Keto Lamb Chops
Ingredients
Method
- Directions
- Make the Marinade: In a small bowl, whisk together the finely chopped parsley, mint, olive oil, and fresh lemon juice to form a vibrant herb paste.
- Season the Lamb: Pat the lamb chops completely dry with a paper towel—this is key for a good sear!
- Place them in a large bowl or a resealable bag.
- Pour the herb marinade over the chops, then sprinkle with salt and pepper. Use your hands to massage the marinade evenly over all surfaces of the meat.
- Preheat the Grill: Let the lamb rest at room temperature for about 20 minutes.
- While it rests, preheat your grill to medium-high heat (400-450°F / 205-230°C (450°F)). Scrape the grates clean and lightly oil them to prevent sticking.
- Grill to Perfection: Place the marinated lamb chops directly on the hot grates.
- Grill to your desired doneness
- For Medium-Rare: Cook for 3-5 minutes per side, until the internal temperature reaches 135°F / 57°C.
- For Medium: Cook for 5-7 minutes per side, until the internal temperature reaches 145°F / 63°C.
- Rest the Chops (The Most Important Step!) : Transfer the grilled chops to a clean cutting board or plate. Tent loosely with foil and let them rest for at least 5 minutes. This allows the juices to settle back into the meat, ensuring every bite is tender and juicy.
- Serve and Enjoy: Serve the lamb chops warm, perhaps with an extra squeeze of lemon.
- Let the lamb chops sit at room temperature for 20-30 minutes before grilling. This helps them cook more evenly from edge to center.
- Don't marinate for more than an hour. The acidity from the lemon juice can begin to break down the meat's texture if left for too long.
