Keto Lamb Chops
Pan-seared lamb chops basted in garlic-rosemary butter, on the table in 25 minutes. Each serving delivers just 1.4g net carbs alongside 34g of protein and rich, satisfying fat, making this an elegant yet effortless keto dinner that tastes like it came from a steakhouse.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These pan-seared keto lamb chops get a deep golden crust and a glossy garlic-rosemary butter baste, all from one skillet in under 25 minutes. It's the kind of restaurant-worthy dinner that feels indulgent while keeping you firmly in ketosis.
Ingredients
- 8 lamb loin chops (about 3 oz each, 1-inch thick)
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons olive oil
- 3 tablespoons unsalted butter
- 5 cloves garlic, smashed
- 2 tablespoons fresh rosemary, chopped
- 1 tablespoon fresh thyme leaves
- 1 tablespoon fresh lemon juice
Instructions
- 1
Pat the lamb chops completely dry with paper towels, then season both sides evenly with the salt and pepper. Let them sit at room temperature for about 10 minutes so they sear evenly.
- 2
Heat the olive oil in a large cast-iron skillet over medium-high heat until shimmering. Add the chops and sear undisturbed for 3 to 4 minutes per side, until a deep golden-brown crust forms.
- 3
Reduce the heat to medium. Add the butter, smashed garlic, rosemary, and thyme. As the butter melts and foams, tilt the pan and spoon the herb butter continuously over the chops for 2 minutes.
- 4
Cook until the internal temperature reaches 130°F for medium-rare or 140°F for medium at the thickest point. Transfer the chops to a plate and drizzle with the lemon juice.
- 5
Tent loosely with foil and rest for 5 minutes, then spoon the pan butter over the chops before serving.
Tips & notes
- An instant-read thermometer is the key to perfect lamb — pull the chops at 130°F for medium-rare and let carryover heat finish the job during resting. Lamb dries out quickly past medium.
- No fresh herbs on hand? Substitute 2 teaspoons dried rosemary and 1 teaspoon dried thyme, added with the garlic.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a covered skillet over low heat to keep the meat tender.
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Frequently asked questions
- How many carbs are in keto lamb chops?
- This recipe makes 4 servings, and each serving has just 1.4g net carbs (1.9g total carbs minus 0.5g fiber). You also get 438 calories, 34g of protein, and 32g of fat, making it an excellent keto-friendly dinner.
- What is the best internal temperature for lamb chops?
- For tender, juicy lamb chops, cook to 130°F for medium-rare or 140°F for medium, measured at the thickest part, then rest for 5 minutes. Carryover heat raises the temperature a few degrees as they rest. Cooking past 145°F tends to make lamb tough and gamey.
- What can I serve with keto lamb chops?
- Pair them with low-carb sides like cauliflower mash, roasted asparagus, sautéed garlic green beans, or a crisp arugula salad. All keep the meal under your carb goal while adding fiber and flavor.
