Savoury Herb-Crusted Lamb Chops with Garlic Butter Spinach: A Keto Classic

Lamb is the kind of meat that feels regal by default – rich, deeply savoury, and unapologetically indulgent. On a keto diet, where fat is embraced rather than feared, lamb is not merely welcomed, it is celebrated. This dish pairs pan-seared lamb chops in a fragrant herb crust with garlic butter spinach, creating a balance of decadence and micronutrient density. It is a plate that satisfies both primal cravings and nutritional logic, while staying firmly within keto’s macronutrient rules.

Ingredients

(Serves 2)

For the lamb chops:

• 4 lamb chops, approx. 200 g each (7 oz)

• 2 tbsp olive oil (30 ml / 1 fl oz)

• 1 tbsp fresh rosemary, finely chopped (15 g / 0.5 oz)

• 1 tbsp fresh thyme, finely chopped (15 g / 0.5 oz)

• 2 cloves garlic, minced

• 1 tsp sea salt (6 g / 0.2 oz)

• ½ tsp black pepper (2 g / 0.07 oz)

For the garlic butter spinach:

• 2 tbsp unsalted butter (30 g / 1 oz)

• 3 cloves garlic, finely sliced

• 300 g fresh spinach (10.5 oz)

• ½ tsp salt (3 g / 0.1 oz)

• Fresh lemon juice, a squeeze

Method

1. Prepare the lamb: Pat the lamb chops dry with kitchen paper. Rub with olive oil, rosemary, thyme, garlic, salt, and black pepper. Let them marinate at room temperature for 20 minutes to absorb the flavours.

2. Sear to perfection: Heat a cast-iron pan over medium-high heat. Place the lamb chops in the pan and cook for 3–4 minutes per side for medium-rare, adjusting time slightly for your preferred doneness. Allow them to rest for 5 minutes after searing.

3. Garlic butter spinach: While the lamb is resting, melt butter in a large skillet. Add garlic and sauté until fragrant, about 1 minute. Toss in the spinach, season with salt, and stir gently until wilted, about 2–3 minutes. Finish with a squeeze of lemon juice.

4. Serve: Plate the lamb chops alongside the spinach. Garnish with a sprig of rosemary or thyme for visual flair.

Nutritional Breakdown

(Per Serving)

• Calories: ~620 kcal

• Protein: 42 g

• Fat: 50 g

• Carbohydrates: 4 g (Net carbs: 3 g)

• Fibre: 1 g

The Science of the Dish

The ketogenic diet thrives on shifting the body’s metabolism towards fat oxidation and ketone production by severely limiting carbohydrate intake (Kossoff & Rho, 2009). Lamb is naturally high in fat and rich in conjugated linoleic acid (CLA), a fatty acid associated with improved body composition and potential anti-inflammatory effects (Benjamin et al., 2015).

The fresh rosemary and thyme not only enhance flavour but also provide polyphenolic compounds such as rosmarinic acid, which exhibits antioxidant properties (Petersen & Simmonds, 2003). Meanwhile, spinach supplies magnesium and potassium – two minerals often depleted during the early stages of keto due to reduced glycogen stores and water loss (Westman et al., 2007).

Pairing lamb’s robust fat profile with garlic butter spinach thus creates not only a satisfying dish but also one that addresses common keto pitfalls like electrolyte imbalances.

References:

• Kossoff, E. H., & Rho, J. M. (2009). Ketogenic diets: evidence for short- and long-term efficacy. Neurotherapeutics, 6(2), 406–414.

• Benjamin, S., Prakasan, P., Sreedharan, S., Wright, A. D., & Spener, F. (2015). Pros and cons of CLA consumption: an insight from clinical evidences. Nutrition & Metabolism, 12(4).

• Petersen, M., & Simmonds, M. S. J. (2003). Rosmarinic acid. Phytochemistry, 62(2), 121–125.

• Westman, E. C., Mavropoulos, J., Yancy, W. S., & Volek, J. S. (2007). A review of low-carbohydrate ketogenic diets. Current Atherosclerosis Reports, 5(6), 476–483.

Artistic interpretation - details may differ from the actual.