Garlic Rosemary Pan-Seared Lamb Chops

Why This Is Strictly Keto

Lamb is naturally a zero-carb protein, rich in fat. This recipe uses only garlic, fresh rosemary, salt, and pepper — no breading, no sauce thickeners, no sugar of any kind. At under 1g net carbs per serving, this is one of the purest keto mains possible.

Ingredients

• 8 lamb loin chops (or rib chops)
• 6 cloves garlic, minced
• 3 tablespoons fresh rosemary, finely chopped
• 2 tablespoons olive oil
• 2 tablespoons butter
• Salt and freshly cracked black pepper to taste
• Lemon wedges, for serving

Instructions

1. Prepare the chops: Pat lamb chops completely dry with paper towels. Season generously with salt and pepper on both sides.

2. Make the garlic-rosemary rub: In a small bowl, combine minced garlic, chopped rosemary, and olive oil to form a paste. Rub this mixture all over both sides of each chop, pressing it in well.

3. Marinate (optional): For more intense flavor, cover and refrigerate for 30 minutes up to 24 hours. If short on time, you can cook immediately.

4. Sear: Heat a heavy skillet (cast iron works best) over medium-high heat until very hot. Place chops fat-side down first to render the fat, cooking for 2–3 minutes.

5. Flip and finish: Turn the chops onto their flat sides and cook for 2–3 minutes per side for medium-rare, or longer to your preferred doneness. Add the butter to the pan during the last minute, swirling it around the chops to baste them.

6. Rest: Transfer chops to a plate, tent loosely with foil, and let rest for 5 minutes — this keeps them juicy.

7. Serve: Plate with lemon wedges and any extra pan juices spooned over the top.

Nutritional Info (per 2 chops, approximate)

Tips

• Searing fat-side down first renders the fat and adds extra flavor to the pan — don’t skip this step.
• Avoid overcrowding the skillet; cook in two batches if needed so each chop gets a proper sear instead of steaming.
• Pairs beautifully with cauliflower mash or a simple arugula salad with lemon and olive oil.