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• My Grilled Lamb Chops Are Juicier And Easier Than You Think
• Ingredients & Substitutions
• How To Grill Lamb Chops
• My Recipe Tips
• How Long To Grill Lamb Chops?
• Grilled Lamb Chops (Easy Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

My Grilled Lamb Chops Are Juicier And Easier Than You Think

If you never tried grilling lamb chops before, I’m here to make it easy for you! I bake lamb chops and air fry lamb chops for most of the year, but when the weather is nice, I’ll take these grilled lamb chops any day. Here’s why:

• Perfectly cooked lamb with a smoky flavor – My handy time chart will help you grill lamb chops how you like them, juicy and tender without that gamey flavor.
• Super flavorful, simple marinade – I always use fresh herbs, garlic, and olive oil for lamb, but this time I gave them a summer makeover. This marinade not only adds flavor to your lamb chops, it also leaves them incredibly tender!
• Easy special occasion dinner – These look fancy, but my foolproof method is actually so simple! And since we’ll marinate them in advance, I love the quick, effortless cooking the day-of.

If you’re grilling for a birthday or other special occasion this summer (hello, Father’s Day?), I hope you’ll make this grilled lamb chops recipe with me. I promise your family and friends will be impressed!

Ingredients & Substitutions

Here I explain the best ingredients for my grilled lamb chops recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Lamb Chops – I used rib chops, which are cut from a rack of lamb. They often have the narrow end of the bone cleaned, which is what I did. You can ask your butcher to clean them for you. You can also use this marinade for lamb loin chops or lamb shoulder chops , but they’ll take longer to grill.
• Olive Oil – The base of the marinade. Avocado oil works well, too.
• Lemon Juice – The acid helps tenderize the meat. I highly recommend fresh squeezed because it’s most acidic and flavorful, but if you want to use bottled, I recommend this brand that’s actual juice. You can also substitute white wine vinegar or balsamic vinegar — similar tenderizing effect, different flavor.
• Garlic – Grab fresh garlic cloves, because we’re going to crush them!
• Fresh Herbs – I used mint, parsley, and dill for all the summer vibes. If you make these grilled lamb chops in the fall, fresh rosemary and thyme work nicely. You’ll need 3 tablespoons of fresh herbs total. If you substitute dried herbs, use 1 tablespoon instead of 3.
• Salt & Pepper

How To Grill Lamb Chops

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Marinate. In a large bowl, mix the olive oil, lemon juice, crushed garlic, fresh herbs, salt, and pepper. Add the lamb chops and turn to coat, then cover. (You can also marinate in a zip lock bag if you like.)
2. Grill. Preheat the grill (or a grill pan ) to medium-high heat. Place lamb chops on the grill and cook for a few minutes per side — see my time chart below!
3. Rest. Let the chops rest on a plate for 5 minutes before serving.

My Recipe Tips

• Marinate for as long as you can, up to 24 hours. Even just 30-60 minutes at room temperature helps, but overnight is even better. They do start to get mushy after 24 hours.
• Bring to room temperature before grilling. I always recommend this for meats, but especially for grilled lamb chops since they are small and cook so fast.
• Preheat the grill (or your pan) very well. This is key to get a nice sear and avoid a dry result! It typically takes 10-15 minutes for my outdoor grill or 2-3 minutes for a grill pan.
• Shake off excess marinade before placing lamb chops on the grill. Oil dripping down can cause flareups.

Don’t miss my tips related to cook time and temp below!

How Long To Grill Lamb Chops?

I highly recommend grilling lamb chops to medium-rare or medium, because any higher will make them taste gamey. This is usually 2-4 minutes per side, but will vary depending on their size.

For perfect results, use a meat thermometer. I usually insert this probe thermometer after flipping, but an instant read thermometer works, too. Go by internal temperature in my chart if you have one, or time if you don’t:

• Note: These temperatures are when to remove the lamb chops from the grill. The temp rises a little more while resting.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Olive oil ▢
• 1 tbsp Lemon juice ▢
• 6 cloves Garlic (crushed) ▢
• 1 tbsp Fresh mint (chopped) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 1 tbsp Fresh dill (chopped) ▢
• 2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 8 medium Lamb chops (~1.5 pounds after trimming excess fat and connective tissue) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk together the lamb chop marinade ingredients: olive oil, lemon juice, crushed garlic, fresh herbs, salt, and pepper.
2. Add the lamb chops. Turn them to coat in marinade and press the marinade into the chops. Cover with plastic and marinate at room temperature for 30-60 minutes . (Alternatively, marinate in the refrigerator for a few hours or overnight, but let lamb chops sit at room temperature for 30 minutes before cooking.)
3. Preheat the grill to medium-high heat (400 to 450 degrees F (204 to 232 degrees C).
4. Cook lamb chops on the grill for 1-3 minutes per side for medium rare, 2-4 minutes per side for medium, or 3-5 minutes per side for medium well. For best results, check using a meat thermometer : 130 degrees for medium rare, 140 degrees for medium, or 150 degrees for medium well.
5. Remove lamb chops from the grill and transfer to a plate. Tent with foil and rest for 5 minutes before serving. (Internal temperature will rise an additional 5-10 degrees.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 lamb chops (~6 oz)

• Tips & timing: Check out my recipe tips above to help you get tender, evenly cooked results with a nice sear on the outside. Don’t miss my t ime and temperature chart to get a juicy inside and avoid a gamey flavor!
• Store: Keep letovers in the fridge for up to 3-4 days.
• Meal prep: I usually marinade these the day before, so they turn out even more flavorful! You can also mix the marinade up to 3-4 days ahead, just wait until 24 hours before to add the lamb.
• Reheat: Warm gently in the oven or a skillet. I don’t recommend the microwave.
• Freeze: If I’m going to freeze lamb chops, I’d rather do it before cooking (you can even freeze them in my marinade here!), but technically you can freeze already grilled lamb chops for up to 3 months.
• Note on nutrition info: The nutrition info includes half of the marinade, as about half is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Grilled Lamb Chops

Serving Ideas

These grilled lamb chops have Mediterranean vibes, so I usually serve them with similar flavors:

• Fresh Salads – My fave lately is cucumber onion salad , but my quinoa salad , radish salad , or Israeli salad also pairs nicely.
• Veggie Casseroles – When I want something a little comforting, yellow squash casserole or baked ratatouille is perfect to use lots of summer produce.
• Grilled Veggies – I often make grilled asparagus , grilled eggplant , or grilled cabbage steaks together with the lamb.
• Sauces – This grilled lamb chops recipe is already so flavorful on its own, but you can whip up my quick tzatziki sauce or tahini sauce if you want something extra for dipping.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Grilled Lamb Chops (Easy Recipe)

My grilled lamb chops recipe is so juicy and flavorful, with a simple marinade of olive oil, lemon, fresh herbs, and garlic. Very easy, too!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/grilled-lamb-chops/

Ingredients

• 1/4 cup Olive oil
• 1 tbsp Lemon juice
• 6 cloves Garlic (crushed)
• 1 tbsp Fresh mint (chopped)
• 1 tbsp Fresh parsley (chopped)
• 1 tbsp Fresh dill (chopped)
• 2 tsp Sea salt
• 1/2 tsp Black pepper
• 8 medium Lamb chops (~1.5 pounds after trimming excess fat and connective tissue)

Instructions

1. In a large bowl, whisk together the lamb chop marinade ingredients: olive oil, lemon juice, crushed garlic, fresh herbs, salt, and pepper.
2. Add the lamb chops. Turn them to coat in marinade and press the marinade into the chops. Cover with plastic and marinate at room temperature for 30-60 minutes . (Alternatively, marinate in the refrigerator for a few hours or overnight, but let lamb chops sit at room temperature for 30 minutes before cooking.)
3. Preheat the grill to medium-high heat (400 to 450 degrees F (204 to 232 degrees C).
4. Cook lamb chops on the grill for 1-3 minutes per side for medium rare, 2-4 minutes per side for medium, or 3-5 minutes per side for medium well. For best results, check using a meat thermometer : 130 degrees for medium rare, 140 degrees for medium, or 150 degrees for medium well.
5. Remove lamb chops from the grill and transfer to a plate. Tent with foil and rest for 5 minutes before serving. (Internal temperature will rise an additional 5-10 degrees.)

Maya’s Recipe Notes

Serving size: 2 lamb chops (~6 oz)

• Tips & timing: Check out my recipe tips above to help you get tender, evenly cooked results with a nice sear on the outside. Don’t miss my t ime and temperature chart to get a juicy inside and avoid a gamey flavor!
• Store: Keep letovers in the fridge for up to 3-4 days.
• Meal prep: I usually marinade these the day before, so they turn out even more flavorful! You can also mix the marinade up to 3-4 days ahead, just wait until 24 hours before to add the lamb.
• Reheat: Warm gently in the oven or a skillet. I don’t recommend the microwave.
• Freeze: If I’m going to freeze lamb chops, I’d rather do it before cooking (you can even freeze them in my marinade here!), but technically you can freeze already grilled lamb chops for up to 3 months.
• Note on nutrition info: The nutrition info includes half of the marinade, as about half is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)