Meals · High Protein
Mediterranean Lamb Kofta Bowl with Tzatziki (42g Protein)
These spiced lamb kofta deliver 42g protein per serving alongside creamy tzatziki, chickpeas, and fresh Mediterranean vegetables. Ground lamb is mixed with cumin, coriander, and paprika, then shaped into small patties and pan-seared until golden. The cool yogurt sauce and crunchy vegetables provide contrast to the warm, richly spiced meat.
Nutrition per serving
- Protein
- 42 g
- Calories
- 736
- Carbs
- 38 g
- Fat
- 47 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1.25 lb ground lamb — about 567g
- 1.5 tsp cumin — ground
- 1 tsp coriander — ground
- 1 tsp paprika — smoked
- 0.25 tsp cayenne — adjust to taste
- 3 cloves garlic — minced, divided
- 0.5 medium red onion — grated, for kofta
- 0.25 cup parsley — finely chopped, plus more for garnish
- 2 tbsp olive oil — divided
- 1 cup greek yogurt — plain, for tzatziki
- 0.5 medium cucumber — grated and squeezed dry, for tzatziki
- 1 tbsp lemon juice — fresh
- 15 oz chickpeas — drained and rinsed, one can
- 1 cup cherry tomatoes — halved
- 2 oz feta cheese — crumbled, about 56g
Steps
- Combine lamb, cumin, coriander, paprika, cayenne, 2 cloves minced garlic, grated onion, and parsley in a large bowl. Mix with your hands until spices are evenly distributed. Season with 3/4 teaspoon salt and 1/4 teaspoon black pepper.
- Divide meat mixture into 12 portions and shape each into an oval patty about 3/4 inch thick. Place on a plate, cover, and refrigerate 15 minutes to help patties hold their shape.
- While kofta chill, make tzatziki: Combine yogurt, grated cucumber (squeeze out excess moisture first), remaining minced garlic clove, lemon juice, and a pinch of salt. Stir well and refrigerate until serving.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Working in batches to avoid crowding, cook kofta 3-4 minutes per side until deeply browned and cooked through (internal temperature 160°F/71°C). Transfer to a plate.
- In the same skillet, add remaining tablespoon olive oil. Add chickpeas and cook 3-4 minutes, stirring occasionally, until warmed through and slightly crispy on edges. Season with salt.
- Divide chickpeas among 4 bowls. Top each with 3 kofta, cherry tomatoes, crumbled feta, and a generous spoonful of tzatziki. Garnish with additional parsley and serve.
Why This Works
The protein comes from three sources: lamb provides 24g per serving, Greek yogurt tzatziki adds 6g, chickpeas contribute 9g, and feta adds 2g. Grating the onion releases moisture that keeps the kofta juicy without added breadcrumbs. A technique common in Middle Eastern cooking. Chilling the shaped patties helps them hold together during cooking.
The Middle Eastern Tradition
Kofta spans the Eastern Mediterranean from Turkey through Lebanon to Egypt, with each region adding its signature spice blend. Our version uses the warming combination of cumin and coriander found across the Levant, with smoked paprika adding depth. Traditional kofta are grilled on skewers over charcoal, but pan-searing creates the same Maillard browning that makes this dish satisfying.
Make It Your Own
For more heat, increase cayenne to 1/2 teaspoon or add a pinch of Aleppo pepper. Sumac (1/2 teaspoon in the meat mixture) adds authentic Middle Eastern tang. Swap chickpeas for white beans, or serve over warm pita instead of in a bowl. The tzatziki doubles as a dip for raw vegetables.
Sources Research-Backed
Frequently Asked Questions
Can I freeze lamb kofta?
Yes. Freeze shaped raw kofta on a baking sheet, then transfer to freezer bags for up to 3 months. Cook from frozen. Add 2-3 extra minutes per side. Cooked kofta can be frozen for 2 months; reheat in a skillet to restore the sear.
Is lamb kofta bowl gluten-free?
Yes, as written. The kofta use grated onion instead of breadcrumbs. A traditional Middle Eastern technique. Tzatziki, chickpeas, feta, and all vegetables are naturally gluten-free. Serve without pita to keep it gluten-free.
Can I use beef instead of lamb?
Yes. Use 85% lean ground beef for similar fat content. The flavor will be milder. Consider adding 1/4 teaspoon more cumin to compensate. Protein is similar (about 26g per 100g for beef vs 25g for lamb).
How do I keep kofta from falling apart?
Chill shaped patties for 15-30 minutes before cooking. Don't overmix the meat. This makes kofta tough. Grate the onion finely so it distributes evenly. Let patties cook undisturbed for 3-4 minutes before flipping.
