⏱ 52 min total

Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce

Name: Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce
Prep time: 40 min
Cook time: 12 min
Total time: 52 min
Yield: 1 serving
Ingredients: ¼ cup Greek yogurt; ½ tbsp Lemon juice; ½ clove Garlic; ¼ dash Salt; ¼ dash Black pepper; 8 oz Lamb rib; ½ tsp, ground Cumin seed; ¼ tsp Coriander seed; ³⁄₁₆ tsp Turmeric; ³⁄₁₆ tsp Allspice; ½ tbsp Canola oil

Per 1 serving · 306 g · 11 ingredients

Calories

886

44%
of a 2,000 cal day

Protein
41g
19% of calories
Carbs
4.7g
2% of calories
Fat
77g
79% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce (306 g) has 886 calories, with 41 g of protein, 4.7 g of carbohydrates and 77 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (83% DV), riboflavin (b2) (45% DV) and niacin (87% DV). Keep an eye on saturated fat and cholesterol, which provide 155% and 57% of the daily value.

Per 100 g

290cal

medium energy density

Protein per 100 cal

4.7g

Net carbs

carbs minus fiber

Fiber

0.6g

2.2 g sugar

High in

20%+ of the daily value

Protein83%
Riboflavin (B2)45%
Niacin87%
Vitamin B626%
Vitamin B12222%
Pantothenic acid32%

Good source of

10–19% of the daily value

Vitamin E11%
Thiamine18%
Folate (B9)10%
Calcium12%
Potassium13%
Magnesium14%

Watch

20%+ of the daily value

Saturated fat155%
Cholesterol57%

Ingredients

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

Directions

Prep 40 minCook 12 min

1
Combine yogurt, lemon juice, and garlic in a medium bowl; season with salt and pepper.
2
Transfer ½ cup yogurt mixture to a small bowl and set aside for serving. Stir cumin, coriander, turmeric, and allspice into remaining yogurt mixture.
3
Season lamb chops with salt and pepper. Evenly coat all sides of chops with spiced yogurt mixture, avoiding the bone if they are frenched. Let chops sit at room temperature for 30 minutes, or cover and chill up to 12 hours.
4
Heat 1 tbsp oil in a large skillet over medium-high heat. Wipe off excess marinade from lamb chops and cook half until nicely browned, about 3 minutes per side.
5
Remove chops from skillet and pour off fat. Repeat with remaining 1 tbsp oil and remaining chops. Serve lamb chops with reserved yogurt mixture alongside.

Vitamins & minerals

Amounts for 1 serving (306 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	2 μg	0%
Vitamin C	4 mg	4%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	0.2 μg	0%
Thiamine	0.2 mg	18%
Riboflavin (B2)	1 mg	45%
Niacin	14 mg	87%
Vitamin B6	0.3 mg	26%
Folate (B9)	40 μg	10%
Vitamin B12	5 μg	222%
Pantothenic acid	2 mg	32%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	5 mg	58%
Potassium	600 mg	13%
Magnesium	59 mg	14%
Phosphorus	419 mg	60%
Zinc	7 mg	63%
Copper	0.2 mg	24%
Manganese	0.2 mg	9%
Selenium	46 μg	84%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	12 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0.4 g	—
Glucose	0.1 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	2 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	34 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 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	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 886 calories

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

168min
Walking (3.5 mph)
106min
Cycling (moderate)
74min
Running (6 mph)
125min
Swimming laps

Common questions

How many calories are in Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce?

One serving of Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce (1 serving) has 886 calories, which works out to 290 calories per 100 g. That is about 44% of a 2,000-calorie day.

Is Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce high in protein?

It provides a solid 41 g of protein per serving (83% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce?

195 mg per serving.

How much sugar is in Spiced Marinated Lamb Chops With Garlicky Yogurt Sauce?

2.2 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 (306 g)

Calories886

% Daily Value*

Total fat 77g	99%
Saturated fat 31g	155%
Trans fat 0.1g
Cholesterol 171mg	57%
Sodium 195mg	8%
Total carbohydrate 4.7g	2%
Dietary fiber 0.6g	2%
Total sugars 2.2g
Protein 41g

* 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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