Herb-Crusted Rack of Lamb with Garlic Butter: Keto Elegance

Lamb has always symbolised luxury in cuisine, and a herb-crusted rack brings theatre to the plate without sacrificing ketogenic principles. This recipe envelops tender lamb in a fragrant crust of parsley, rosemary, thyme, and garlic, then finishes it with a decadent garlic butter that adds richness and fat while keeping carbs negligible.

Perfect for a dinner party or an elevated weeknight, this dish combines the rich protein and fat profile essential for keto with antioxidants and aromatic herbs that elevate flavour. Lamb provides iron, zinc, and B vitamins, all critical for energy metabolism, while garlic and herbs contribute compounds that support cardiovascular health (Ried, 2016; USDA, 2020).

Ingredients

(Serves 2–4)

• 1 rack of lamb, frenched, approx. 600 g (1 lb 5 oz)

• 2 tbsp olive oil (30 ml / 1 fl oz)

• 2 tbsp fresh parsley, finely chopped (6 g / 0.2 oz)

• 1 tbsp fresh rosemary, finely chopped (3 g / 0.1 oz)

• 1 tbsp fresh thyme leaves (3 g / 0.1 oz)

• 2 cloves garlic, minced (6 g / 0.2 oz)

• 2 tbsp Dijon mustard (30 g / 1 oz)

• 50 g (3.5 tbsp) unsalted butter, softened (1.8 oz)

• Sea salt and freshly ground black pepper, to taste

Method

1. Preheat oven: 200°C (400°F).

2. Prepare the lamb: Pat rack dry. Season lightly with salt and pepper.

3. Sear lamb: Heat olive oil in a skillet over medium-high heat. Sear lamb 2–3 minutes per side until golden.

4. Prepare herb crust: Mix parsley, rosemary, thyme, garlic, and softened butter in a small bowl.

5. Coat lamb: Brush Dijon mustard over the seared lamb, then press the herb-butter mixture onto the mustard-coated surface.

6. Roast: Transfer lamb to oven and roast for 15–20 minutes for medium-rare (internal temperature 57°C / 135°F). Adjust time for desired doneness.

7. Rest and serve: Let lamb rest 5–10 minutes before slicing. Serve with pan juices or additional garlic butter.

Nutritional Information

(per serving, assuming 4 servings)

• Calories: 560 kcal

• Protein: 38 g

• Fat: 44 g

• Carbohydrates: 2 g

• Fibre: 0 g

• Net Carbs: 2 g

Why It Fits the Keto Diet

Lamb is a perfect protein and fat source for ketogenic diets. The high fat content from the meat and butter supports energy needs and ketosis. Herbs provide antioxidants and phytochemicals without adding carbs. Research indicates that moderate consumption of red meat within a low-carb or ketogenic framework can be metabolically neutral while providing essential micronutrients (McDaniel et al., 2019).

Serving and Plating Suggestions

Slice the rack between the bones into individual chops. Arrange on a wide white plate with garlic butter drizzled over. Garnish with extra sprigs of rosemary and thyme. Pair with roasted vegetables like asparagus or buttered green beans for a complete keto-friendly plate.

Variations

• Substitute butter with ghee for a slightly nuttier flavour and higher smoke point.

• Add lemon zest to the herb crust for freshness.

• Use lamb loin chops instead of a rack for a smaller portioned meal.

References

• Ried K. Garlic lowers blood pressure in hypertensive individuals, regulates cholesterol, and stimulates immunity. Nutrition. 2016;33:45–52.

• USDA FoodData Central. Lamb, raw, rack. 2020.

• McDaniel PA, et al. Red meat and metabolic health: evidence from clinical studies. Nutrients. 2019;11(4):794.

Artistic interpretation - details may differ from the actual.