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Lamb Chops with Sautéed Kale & Garlic Butter

A Keto dinner featuring Lamb Chops with Sautéed Kale & Garlic Butter (serves 2 – adjusted for one-meal-a-day (OMAD) needs). This meal ensures one person gets sufficient calories, protein, and fat for their daily keto intake while keeping it balanced for the other. The OMAD portion includes a high-calorie side dish to meet nutritional requirements.
Prep Time20 minutes
Cook Time40 minutes
Course: Dinner
Cuisine: Western
Keyword: High Fat, High Protein, Keto Starter, Low Carb
Servings: 2
Cost: £12

Ingredients

For Both Persons (Base Meal)

  • 4 lamb chops approx. 500g total
  • 200 g kale chopped
  • 2 tbsp 30g butter
  • 1 tbsp 15ml olive oil
  • 2 garlic cloves minced
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • Salt & black pepper to taste

Additional Ingredients for OMAD Person (High-Calorie Side Dish)

  • 2 large eggs
  • 1 medium avocado 150g
  • 30 g cheddar cheese grated
  • 1 tbsp 15g butter (for eggs)
  • 10 g walnuts optional, for extra fats

Instructions

Cook the Lamb Chops

  • Heat a large pan over medium-high heat. Add the olive oil.
  • Season the lamb chops with salt, pepper, rosemary, and thyme.
  • Sear the chops for about 3–4 minutes per side, depending on thickness, until browned and cooked to desired doneness.
  • Add 1 tbsp butter and baste the chops for an extra minute before removing from heat. Let them rest.

Sauté the Kale

  • In the same pan, add the remaining butter and garlic. Sauté for 30 seconds until fragrant.
  • Add the chopped kale and cook for 3–4 minutes, stirring occasionally, until wilted. Season with salt and pepper.

Prepare the OMAD Side Dish

  • Fry the eggs in 1 tbsp butter until the yolks are still soft or to preference.
  • Slice the avocado and serve with the eggs.
  • Sprinkle grated cheddar cheese over the eggs while hot so it melts slightly.
  • Add walnuts for extra fat if needed.

Notes

You can add Spinnach to the meal if you want to lessen the amount of Kale.
Macronutrient Breakdown (Approximate)
                           Regular Portion         OMAD Portion (with Side)
Calories              ~650 kcal                  ~1,300 kcal
Protein                ~45g                         ~80g
Fat                      ~50g                         ~110g
Net Carbs           ~5g                           ~9g
 
This meal provides ample fat and protein while keeping net carbs low, ensuring keto compliance. The OMAD version is high-calorie to support daily needs after fasting.