Low FODMAP Lamb Chops Recipe

This tender, juicy Low FODMAP Lamb Chops recipe is made with fresh rosemary, garlic-infused olive oil, and lemon, and is ready in just 20 minutes. A quick sear in a hot skillet creates a golden, caramelized crust while keeping the inside perfectly pink and succulent. I love how using infused oil gives me all the savory richness I crave without any of the stomach trouble.

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The Secret To Getting It Right

When I first started a low FODMAP diet, I assumed my days of enjoying rich, savory meats were over because I couldn’t use fresh garlic cloves. The biggest lesson I learned was trusting the science of garlic-infused oil. Since FODMAPs (fructans) are water-soluble but not oil-soluble, you can capture that essential garlic aroma in the fat without extracting the carbohydrates that cause bloating.

Another game-changer for this recipe is bringing the chops to room temperature before they hit the pan. If you throw cold lamb into a hot skillet, the muscle fibers seize up, resulting in tough meat and uneven cooking. Letting them sit on the counter for 15 minutes ensures the fat renders beautifully and the meat stays incredibly tender.

Low FODMAP Lamb Chops Ingredients

• 8 lamb loin chops: Look for chops that are about 1 inch thick for the best sear-to-meat ratio.
• 2 tbsp garlic-infused olive oil: This is the key to flavor; ensure it is free of actual garlic pieces or sediment.
• 1 tbsp fresh rosemary: Finely chopped leaves release more oil and fragrance than dried herbs.
• 1 tsp sea salt: enhances the natural richness of the lamb.
• 0.5 tsp black pepper: Freshly cracked is best for a bit of heat.
• 1 lemon: You will use the zest for the rub and wedges for serving.
• 1 tbsp butter (optional): For basting at the end; butter is low in lactose and generally FODMAP-friendly.

How To Make Low FODMAP Lamb Chops

1. Prepare the meat: Remove the lamb chops from the fridge 15 minutes before cooking. Pat them thoroughly dry with paper towels to ensure a good crust, then rub them all over with 1 tablespoon of the garlic-infused oil.
2. Season generously: In a small bowl, mix the chopped rosemary, lemon zest, salt, and pepper. Press this mixture firmly onto both sides of the chops.
3. Heat the pan: Place a large cast-iron skillet or heavy-bottomed frying pan over medium-high heat. Add the remaining tablespoon of garlic-infused oil and wait until it shimmers but doesn’t smoke.
4. Sear the chops: Place the chops in the pan, making sure not to overcrowd them (work in batches if needed). Cook for 3-4 minutes undisturbed until a deep golden crust forms.
5. Flip and finish: Flip the chops and cook for another 2-3 minutes for medium-rare (internal temp 135°F/57°C). If using butter, add it now and spoon the melting foam over the meat.
6. Rest the lamb: Transfer the chops to a warm plate or board. Let them rest for at least 5 minutes to allow the juices to redistribute before serving.

Recipe Tips

• Check your oil label: If buying store-bought garlic oil, make sure the ingredients list doesn’t include “garlic extract” or “dried garlic” unless it is certified low FODMAP. It should be pure oil infused with flavor.
• Render the fat cap: Loin chops often have a thick layer of fat on the edge. Using tongs, hold the chops vertically against the pan for a minute to crisp up this fat so it’s delicious rather than chewy.
• Don’t skip resting: Cutting into the meat immediately will cause all the juices to run out onto the plate, leaving you with dry lamb.

What To Serve With Lamb Chops

For a complete low FODMAP meal, pair these chops with crispy roasted potatoes seasoned with thyme and olive oil. Steamed green beans or sautéed spinach with a squeeze of lemon juice also cut through the richness of the meat perfectly without adding fermentable carbs. If you prefer a starch, soft polenta made with water and a little lactose-free milk is an excellent, creamy companion to the savory lamb juices.

How To Store

Leftover lamb chops can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm them in a skillet over low heat to prevent them from drying out. While you can freeze cooked lamb for up to 2 months, the texture is best when enjoyed fresh.

FAQs

• Is lamb low FODMAP?
  Yes, lamb is a protein and contains no carbohydrates, making it naturally free of FODMAPs. The FODMAP content in a lamb dish usually comes from added ingredients like onions, garlic, or high-fructose marinades.
• Can I use garlic powder instead of infused oil?
  No, garlic powder is high in fructans and can trigger symptoms even in small amounts. Garlic-infused oil is the only safe way to get that garlic flavor during the elimination phase.
• How do I know when the lamb is done?
  The most accurate way is using an instant-read thermometer. Aim for 130°F (54°C) for rare, 135°F (57°C) for medium-rare, and 145°F (63°C) for medium.

Nutrition

• Calories: 310
• Total Fat: 22g
• Saturated Fat: 8g
• Cholesterol: 95mg
• Sodium: 600mg
• Total Carbohydrate: 1g
• Protein: 28g