Spiced Pan-Fried Lamb Chops With Mint Vinaigrette

For a little dinner vavavoom, try my spiced pan-fried lamb chops (also known as lamb cutlets) with zesty, tangy mint vinaigrette. This lamb recipe is gluten-free, paleo, Whole30, low-carb and keto-friendly and can be served with a variety of side dishes.

Spiced Pan-Fried Lamb Chops With Mint Vinaigrette
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Jump to: ℹ️ Recipe Overview | 📷 How To Make | 🍃Mint Vinaigrette | 🍠 Serving Suggestions | 📝 Full Recipe | Lamb Chops FAQs | More Delicious Lamb Recipes

Lamb Chops Recipe

We love love love lamb chops in our family! Not a weekly protein choice as they are expensive but we treat ourselves from time to time. I often make these pan-fried lamb chops with a delicious spice rub and I’ve been meaning to shoot the recipe for you for a long time. I am delighted to finally share it here.

I love pairing lamb meat with a zesty, tangy condiment like mint vinaigrette, salsa verde or chimichurri. You want something bold and fresh to cut through the richness of the lamb. If you don’t like mint, you can use a different herb like basil or parsley.

Lamb cutlets recipe with spice rub and mint vinaigrette
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How To Make Pan-Fried Lamb Chops Step-By-Step

Step 1. Mix the spices in a bowl and sprinkle over the lamb chops, on each side. Use your hands to rub the meat. I usually leave them out for 10-15 minutes to come to room temperature before pan-frying. If using later, refrigerate in a container for a few hours or overnight for extra flavour.

Preparing spiced lamb cutlets
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Step 2. You can use a large frying pan, a skillet or a BBQ grill. Heat a little oil over medium-high heat and once sizzling, add the lamb. Cook for 5 minutes on one side, then 3-4 minutes on the other side and rest for a few minutes off the heat. 

Pan-Frying lamb chops
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Making Mint Vinaigrette

You can prepare this mint vinaigrette ahead of time or while the lamb cutlets are cooking.

If you don’t have red onion, white is also fine or you can use spring onions (scallions).

Mint is fabulous with lamb but you are welcome to use basil or parsley. Capers add a little salt here, you could also use some finely diced gherkins or a couple of small anchovies. This vinaigrette will keep in the fridge for up to 3 days. 

Mint vinaigrette
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What To Serve With Lamb Chops

I prepared a side of roasted pumpkin and steamed garlic green beans, plus a little quinoa. For a low-carb version, make a batch of this amazing mashed cauliflower (as good as regular mash). Any roast vegetables will work well as will a good salad or stir-fried greens. You can also make rice.

Here are some side dishes that would work well with grilled or pan-fried lamb chops:

Lamb Cutlets With Mint Vinaigrette
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Pan-fried lamb chops with mint vinaigrette
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Lamb Chops With Mint Vinaigrette

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Author: Irena Macri
Servings: 5 servings
Course: Main
Cuisine: Australian
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5 from 10 votes
Calories: 467kcal
Learn how to make succulent pan-fried lamb cutlets (lamb chops) with zesty capers and mint vinaigrette. This delicious lamb recipe can be served with roasted veggies, mashed potatoes, steamed greens, or a salad. It's gluten-free, paleo and Whole30 friendly, low-carb, and keto.


  • 10-12 lamb chops lamb cutlets or lamb rib chops, see notes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon coriander seed powder
  • A pinch of ground chili optional
  • Oil for cooking olive, coconut, macadamia or ghee

For Mint Vinaigrette 

  • 15 mint leaves ~2 tablespoons, chopped
  • 1/4 red onion very finely chopped
  • 1 teaspoon chopped long red chilli a mild one
  • 1 tablespoon capers chopped
  • 1 teaspoon marinade from the capers juice/brine
  • 1.5 tablespoon lemon juice
  • 3 tablespoons olive oil


  • Spice rub the meat: Place the lamb chops on a cutting board and season each side with salt, pepper, and spices. If using later, refrigerate in a container for a few hours or overnight for extra flavour.
  • Pan-fry the lamb chops: Heat a tablespoon or two of oil or ghee in a large frying pan or a skillet over medium-high heat. Once sizzling hot, add the cutlets and cook for 5 minutes on the first side and about 3-4 minutes on the second side. Remove to a plate and rest for a minute or two.
  • Make the vinaigrette: While the lamb chops are cooking or ahead of time, prepare the condiment. Chop all the ingredients very finely and combine with lemon juice and olive oil. 
  • Serve lamb chops with the vinaigrette on the side and some drizzle over the meat. 


  • We served with green beans, pumpkin, and quinoa.
  • I used French-trimmed lamb cutlets/lamb rib chops but you can use the ones without fat removed around the bone. Other cuts of lamb can be used with the same spice rub and grilled.
  • Nutritional information is calculated for 12 lamb chops with each serving being 3 lamb chops. Actual calories will vary based on weight and cut of lamb used.


Serving: 2chops | Calories: 467kcal | Carbohydrates: 2g | Protein: 46g | Fat: 30g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Cholesterol: 149mg | Sodium: 674mg | Potassium: 646mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 232IU | Vitamin C: 3mg | Calcium: 42mg | Iron: 4mg
Keywords: Gluten-Free, Paleo, Whole30, lamb chops, lamb cutlets, mint, vinaigrette, meat, Low-Carb
Tried this recipe?Mention @cookedandloved or tag #cookedandloved

Lamb Chops FAQS

Which Lamb Chops Should I Use For This Dish?

For this dish, you can use French-trimmed lamb cutlets (lamb chops) or with some fat on the bone. Lamb chops are quite expensive so this is not an everyday dinner BUT if they are ever on special or I feel a little fancy, they are my favourite cut of lamb (and possibly red meat in general). I prefer buying French-trimmed because I get more meat for my buck, so to speak, but having a little fat on adds to the flavour. You can get regular untrimmed chops, which tend to be a little cheaper.

Can I Use A Different Cut Of Lamb For This Recipe?

Absolutely! The spice rub will work with any cut of lamb that’s suitable for grilling – loin chops, steak, loin, neck, ribs and so on. It will also work with beef. The mint vinaigrette is a condiment that works with any red meat.

Can I Grill These On The BBQ?

Hell yeah! These would be sensational if grilled outdoors as that slightly smoky chargrilled flavour will work well with the vinaigrette.

More Healthy Lamb Recipes

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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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  1. 5 stars
    This was amazing! My 4 year old, 1 year old and hubby absolutely devoured it and I usually don’t enjoy lamb but this was delish! Thankyou!

  2. 5 stars
    I just made this tonight and it was amazing! My husband can’t stop eating them lol! Great recipe and we will definitely make these again and again!

  3. 5 stars
    Literally shared this with everyone!! It is amazing and I’m not much of a meat eater – even my fussy 5 year old demolished this!! Thankyou for all your amazing recipes

  4. 5 stars
    What a lovely simple lamb chop recipe. I was gifted some homekill from the family and I’m not a huge eater. I devoured 2 whole chops with a lovely rocket and courgette salad and the mint vinaigrette over it all. Delicious!

  5. 5 stars
    Wow, what an amazing dish! I really enjoyed it with the mint! Can’t wait to make it again! Thank you!

  6. 5 stars
    I’ve never had lamb chops with such aromatic spices. The flavors sound marvelous and I know everyone will love this.

  7. 5 stars
    I’ve never made lamb chops before, and this looks like a great recipe to get started! I love the mint sauce — something special and out-of-the-ordinary flavor! Wonderful! Can’t wait to try this!

  8. 5 stars
    I made these lamb chops for Easter and they were amazing! Definitely our new go to lamb recipe!

    1. Hey Aalia, you can but the general recommendation is to steal sear the chops in the skillet first to get some browning going. Here are the instructions:
      Preheat the oven to 400°F and heat a cast iron skillet over medium-high heat. When heated, use tongs to transfer the lamb chops to the cast iron skillet.
      Cook on one side for 3 minutes, flip, and immediately transfer to the oven to finish cooking. Bake in a pre-heated oven until a thermometer inserted into the centre reads 5 degrees below desired final temperature (4-5 minutes for 135 degrees F, which will rest up to 140°F after resting for a medium temperature).
      Remove chops from the oven and the cast iron skillet and let rest for 5 minutes.

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