Air Fryer Rosemary Garlic Lamb Chops with Charred Broccoli

Name: Air Fryer Rosemary Garlic Lamb Chops with Charred Broccoli
Prep time: 15 min
Cook time: 16 min
Total time: 31 min
Yield: 4 servings
Cuisine: american
Ingredients: 8 lamb loin chops, 1 inch thick, about 2 pounds total; 1 tablespoon extra virgin olive oil, for the lamb; 3 garlic cloves, minced; 1 tablespoon fresh rosemary, finely chopped; 1 teaspoon lemon zest; 1 teaspoon Dijon mustard; 1 teaspoon kosher salt, divided; 1 teaspoon black pepper, divided; 12 ounces broccoli florets; 2 teaspoons extra virgin olive oil, for the broccoli; 1/2 teaspoon smoked paprika; 1/4 teaspoon crushed red pepper flakes, optional; Lemon wedges and chopped parsley, for serving

These rosemary garlic lamb chops deliver steakhouse flavor in minutes, and the air fryer makes them especially friendly for people managing diabetes. Each serving brings satisfying protein and healthy fats with only about 4 grams net carbs, thanks to a smart pairing with charred broccoli. The result is a main dish that feels indulgent while supporting stable blood sugar. Lamb is naturally low in carbs and rich in protein, zinc, and B12, which helps keep you full without spiking glucose. Broccoli adds fiber and potassium for heart health, plus a gentle carb load that fits most low glycemic goals. There is no breading and no added sugar. The herb rub uses olive oil, lemon zest, garlic, and rosemary for bright Mediterranean flavor that plays nicely with a keto lifestyle. For more ideas in this protein family, see all our [lamb recipes](/recipes/category/lamb). This method uses the air fryer's high, even heat to create a crust while keeping the center tender. Always cook whole cuts of lamb to 145 degrees Fahrenheit and rest for 3 minutes for safety and juiciness. A [digital meat thermometer](https://rocktopgear.com/amazon) removes guesswork. If you enjoy low carb air fryer salmon, low carb air fryer sirloin, or even adapting spices for keto air fryer pork belly, you will love how clean and consistent this recipe tastes. Fans of keto air fryer salmon can use the same herb profile on fish as well. Pro tips: preheat for best browning, avoid crowding, and flip once for even results. Use a light mist from a [quality olive oil sprayer](https://rocktopgear.com/amazon) and consider perforated keto air fryer parchment liners to reduce sticking while keeping airflow. If you are choosing your first machine or upgrading, a dependable [air fryer](https://rocktopgear.com/amazon) with a rack makes cooking the veg alongside the chops easier. New to this appliance? Our [beginner's air fryer guide](/blog/beginners-air-fryer-guide) walks through basket spacing, preheat times, and flipping. FAQs: - Can I cook the sides at the same time as the protein? Yes, if your air fryer has a second rack or dual zone and you do not crowd. Otherwise, cook the broccoli while the lamb rests. - Why does my food cook unevenly in the air fryer? Crowding, skipping preheat, and irregularly sized pieces are common causes. Space items, use similar sizes, and flip or shake halfway. Perforated parchment helps airflow. - Can I marinate the lamb longer? Yes, up to 24 hours refrigerated. Keep acids moderate to avoid mushy surfaces. Serve with a squeeze of lemon and a chilled side like our crisp [keto coleslaw](/recipes/keto-coleslaw). Leftovers keep 3 days in the fridge; reheat at 350 degrees Fahrenheit for 3 to 5 minutes to restore the crust. For weekly planning, see our time-saving tips in the [keto meal prep guide](/blog/keto-meal-prep-guide).

Prep: 15 min. Cook: 16 min. Servings: 4.

Ingredients

8 lamb loin chops, 1 inch thick, about 2 pounds total
1 tablespoon extra virgin olive oil, for the lamb
3 garlic cloves, minced
1 tablespoon fresh rosemary, finely chopped
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 teaspoon kosher salt, divided
1 teaspoon black pepper, divided
12 ounces broccoli florets
2 teaspoons extra virgin olive oil, for the broccoli
1/2 teaspoon smoked paprika
1/4 teaspoon crushed red pepper flakes, optional
Lemon wedges and chopped parsley, for serving

Instructions

Pat lamb chops dry. In a bowl, mix 1 tablespoon olive oil, garlic, rosemary, lemon zest, Dijon, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Rub all over lamb and marinate 15 to 30 minutes at room temperature, or up to 24 hours refrigerated.
Preheat the air fryer to 400 degrees Fahrenheit for 5 minutes.
Toss broccoli with 2 teaspoons olive oil, smoked paprika, remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, and red pepper flakes if using.
If your air fryer has a rack or dual zone, arrange broccoli on the top rack and lamb on the bottom. Otherwise, cook in batches. Optional: line the basket with perforated keto air fryer parchment for easier cleanup.
Air fry lamb at 400 degrees Fahrenheit for 6 to 9 minutes total, flipping halfway, until the thickest chop reaches 145 degrees Fahrenheit on a [digital meat thermometer](https://rocktopgear.com/amazon). Transfer to a plate and rest 3 minutes.
Air fry broccoli at 400 degrees Fahrenheit for 6 to 8 minutes, shaking halfway, until crisp tender with charred edges. If cooking separately, do this while the lamb rests.
Serve lamb with broccoli, lemon wedges, and parsley. Adjust salt to taste.

View full recipe on Low Carb Air Fryer