⏱ 25 min total

Grilled Lamb Chops with Rosemary Yogurt Sauce

Name: Grilled Lamb Chops with Rosemary Yogurt Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ cup Greek yogurt; ¼ tbsp Rosemary; ¼ tbsp Lemon juice; ⅛ tsp Garlic powder; 4 oz Lamb rib; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 182 g · 8 ingredients

Calories

262

13%
of a 2,000 cal day

Protein
29g
45% of calories
Carbs
3.2g
5% of calories
Fat
14g
50% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Grilled Lamb Chops with Rosemary Yogurt Sauce (182 g) has 262 calories, with 29 g of protein, 3.2 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (58% DV), riboflavin (b2) (29% DV) and niacin (43% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 26% of the daily value.

Per 100 g

144cal

low energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

0.4g

2.1 g sugar

High in

20%+ of the daily value

Protein58%
Riboflavin (B2)29%
Niacin43%
Vitamin B12131%
Iron28%
Phosphorus41%

Good source of

10–19% of the daily value

Thiamine12%
Vitamin B618%
Pantothenic acid19%
Copper16%

Watch

20%+ of the daily value

Saturated fat22%
Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Preheat a grill to medium-high. Clean and oil the grates to minimize sticking.
2
In a bowl, whisk together the Greek yogurt, dried rosemary, lemon juice, and garlic powder until smooth. Refrigerate while you grill.
3
Pat the lamb chops dry, then season both sides evenly with salt and black pepper.
4
Grill the chops over direct heat for 4–5 minutes per side, or until an instant-read thermometer reaches 130–135° for medium-rare (cook longer for desired doneness).
5
Transfer to a plate and rest for 3–5 minutes to allow juices to redistribute.
6
Serve the lamb chops with the rosemary yogurt sauce on the side.

Vitamins & minerals

Amounts for 1 serving (182 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	2 μg	0%
Vitamin C	2 mg	2%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	2 μg	2%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.4 mg	29%
Niacin	7 mg	43%
Vitamin B6	0.2 mg	18%
Folate (B9)	31 μg	8%
Vitamin B12	3 μg	131%
Pantothenic acid	1 mg	19%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	91 mg	9%
Iron	2 mg	28%
Potassium	402 mg	9%
Magnesium	37 mg	9%
Phosphorus	289 mg	41%
Zinc	5 mg	42%
Copper	0.1 mg	16%
Manganese	0 mg	2%
Selenium	31 μg	57%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	0.1 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0.4 g	—
Glucose	0 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	1 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 262 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

50min
Walking (3.5 mph)
31min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Grilled Lamb Chops with Rosemary Yogurt Sauce?

One serving of Grilled Lamb Chops with Rosemary Yogurt Sauce (1 serving) has 262 calories, which works out to 144 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Grilled Lamb Chops with Rosemary Yogurt Sauce high in protein?

Yes. It has 29 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Is Grilled Lamb Chops with Rosemary Yogurt Sauce keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Grilled Lamb Chops with Rosemary Yogurt Sauce?

143 mg per serving.

How much sugar is in Grilled Lamb Chops with Rosemary Yogurt Sauce?

2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (182 g)

Calories262

% Daily Value*

Total fat 14g	18%
Saturated fat 4.3g	22%
Trans fat 0g
Cholesterol 78mg	26%
Sodium 143mg	6%
Total carbohydrate 3.2g	1%
Dietary fiber 0.4g	1%
Total sugars 2.1g
Protein 29g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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