Keto Lamb Koftas with Tzatziki Sauce: Your Next Favorite Low-Carb Dinner

If you’ve been searching for a dinner that’s both keto-friendly and full of flavor, lamb koftas are about to become your new obsession. Paired with a creamy, garlicky tzatziki sauce, this dish is the perfect blend of savory, refreshing, and satisfying. Whether you’re meal prepping for the week or planning a cozy family dinner, this recipe keeps things simple while tasting absolutely restaurant-worthy.

Let’s break down everything you need to make this dish and a few tips to make sure it turns out amazing every single time.

Why Lamb Koftas?

Koftas are essentially spiced meat skewers, and lamb is a perfect base because it’s naturally rich and tender. Plus, it takes on bold flavors like garlic, cumin, and coriander beautifully. When you’re on a keto diet, lamb’s higher fat content works perfectly to keep you full and within your macros. Combine that with a sauce like tzatziki, made from Greek yogurt, cucumber, and olive oil, and you’ve got a low-carb meal that doesn’t skimp on flavor.

Ingredients You’ll Need

For the Lamb Koftas:

• 1 lb (450g) ground lamb – Fresh is best, but frozen works if it’s thawed properly.
• 1 small onion – Grated or finely minced for texture and flavor.
• 3 cloves garlic – Minced or grated.
• 2 tsp ground cumin – Adds a smoky, earthy kick.
• 1 tsp ground coriander – For a hint of citrusy warmth.
• 1 tsp paprika – Optional, but adds a subtle heat.
• ½ tsp cinnamon – Trust me, this makes a difference.
• 2 tbsp fresh parsley – Chopped fine.
• 1 tsp salt – Adjust to taste.
• ½ tsp black pepper – Freshly ground for a sharper bite.
• 1 tbsp olive oil – For grilling or pan-frying.

For the Tzatziki Sauce:

• 1 cup Greek yogurt (full-fat) – Stick to plain, unsweetened yogurt.
• ½ cucumber – Grated and squeezed to remove excess water.
• 2 cloves garlic – Minced or grated.
• 1 tbsp olive oil – A good-quality extra virgin olive oil makes all the difference.
• 1 tbsp fresh dill – Chopped fine (optional but worth it).
• Juice of ½ lemon – Adds brightness to the sauce.
• Salt and pepper – To taste.

Step-by-Step Instructions

Step 1: Prep the Tzatziki Sauce

• Start by grating the cucumber. You can use the largest holes on a box grater for this. Once grated, place the cucumber in a clean kitchen towel and squeeze out as much water as possible. This step keeps the sauce from turning watery.
• In a mixing bowl, combine the Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper. Mix well.
• Taste and adjust seasoning. If you like a tangier flavor, add a little more lemon juice.
• Cover and refrigerate the sauce while you prepare the koftas. This lets the flavors meld together beautifully.

Step 2: Make the Kofta Mixture

• In a large mixing bowl, add the ground lamb, grated onion, garlic, cumin, coriander, paprika, cinnamon, parsley, salt, and pepper.
• Use your hands (yes, it’s messy, but it works best!) to mix everything together until well combined. Be careful not to overmix, as this can make the meat tough.
• Divide the mixture into 8-10 portions, depending on how big you want the koftas. Roll each portion into an oval or sausage shape. If you’re using skewers, shape the meat around them.

Step 3: Cook the Koftas

• Grill Method: Preheat your grill to medium-high heat. Brush the grates with olive oil to prevent sticking. Place the koftas directly on the grill and cook for about 3-4 minutes per side, or until they’re browned and cooked through.
• Pan-Fry Method: Heat a large skillet or grill pan over medium heat and add the olive oil. Cook the koftas for 4-5 minutes per side, turning carefully to ensure even cooking.

Step 4: Serve It Up

Plate the lamb koftas with a generous dollop of tzatziki sauce on the side. Garnish with extra parsley or dill if you’re feeling fancy. These are fantastic on their own, but if you want to round out the meal, here are some keto-friendly sides:

• Cauliflower rice – A light and fluffy option to soak up the flavors.
• Grilled veggies – Zucchini, bell peppers, and eggplant pair wonderfully.
• A simple Greek salad – Cucumber, tomato, red onion, and feta tossed in olive oil and lemon juice.

Tips for the Best Lamb Koftas

• Use a food processor for the onion and garlic. This ensures they’re finely chopped and blend seamlessly into the meat mixture.
• Soak wooden skewers if grilling. This prevents them from burning. Let them soak in water for at least 20 minutes before using.
• Don’t skip the resting time for the sauce. It really does taste better after sitting in the fridge for a while.
• Adjust the spices to your taste. Love heat? Add chili flakes or a pinch of cayenne. Prefer it milder? Dial back the paprika.

Why This Recipe Works for Keto

Lamb is naturally high in fat and low in carbs, making it a great protein choice for keto. By skipping breadcrumbs (which traditional kofta recipes often include), this dish stays 100% keto-friendly without losing any texture. The tzatziki sauce is another win: Greek yogurt keeps the carb count minimal while adding creaminess and tang.

Meal Prep Made Easy

If you’re looking to make your weeknights less hectic, these koftas are perfect for meal prep.

• Prep the Koftas in Advance: Mix and shape the lamb mixture, then store them in the fridge for up to 24 hours. When it’s time to cook, they’ll be ready to go.
• Double the Batch: These freeze beautifully. Lay the uncooked koftas on a baking sheet, freeze until solid, then transfer to a freezer bag. When ready to cook, thaw them in the fridge overnight and cook as usual.
• Tzatziki on Hand: The sauce will stay fresh in the fridge for 3-4 days, so feel free to make it ahead of time.

What to Do with Leftovers

Got extra koftas? Lucky you! They reheat well and can be used in a bunch of creative ways:

• Lettuce wraps: Use romaine or butter lettuce to wrap the koftas with a drizzle of tzatziki.
• Keto bowls: Layer cauliflower rice, koftas, and a dollop of tzatziki for a quick and satisfying lunch.
• Egg scramble: Chop up leftover koftas and toss them into scrambled eggs for a protein-packed breakfast.

Variations to Try

• Beef or Turkey Koftas: If lamb isn’t your thing, swap it for ground beef or turkey. Keep in mind that turkey is leaner, so you may need to add a little olive oil to the mix.
• Spiced-Up Tzatziki: Add a pinch of cayenne or smoked paprika to the sauce for a subtle kick.
• No Skewers? No Problem: Roll the meat mixture into meatballs instead. They’re just as delicious and easier to handle.

Conclusion

Lamb koftas with tzatziki sauce are proof that eating keto doesn’t mean sacrificing flavor. With bold spices and a refreshing sauce, this dish is anything but boring. Plus, it’s easy to make, customizable, and great for leftovers.

So, whether you’re firing up the grill or using your trusty skillet, give these lamb koftas a try. Your taste buds—and your keto goals—will thank you.

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