Air Fryer Rosemary Garlic Lamb Chops with Zucchini and Mushrooms

Crispy on the outside and perfectly juicy inside, these rosemary garlic lamb chops deliver steakhouse flavor with weeknight ease. The air fryer locks in moisture while creating a golden crust, and the tender zucchini and mushrooms cook right alongside for a complete main dish. Each serving has about 3 grams net carbs, making this an easy win for anyone managing blood sugar without sacrificing satisfaction. High quality protein and naturally low carb vegetables help keep post-meal glucose steady. Lamb provides iron, zinc, and vitamin B12, while the olive oil and herbs add heart-healthy fats and antioxidants. The result is a balanced, low glycemic plate that prioritizes satiety and flavor. If poultry is your go-to on busy nights, you can also browse more [chicken recipes](/recipes/category/poultry) for additional low carb inspiration. For consistent results, think in terms of air fryer temperature keto best practices. A hot 400 degrees Fahrenheit sear gives you a crust while keeping the interior tender. If you love the crunch of low net carb air fryer chicken wings or are meal prepping low carb air fryer ground beef for the week, this lamb technique will feel familiar. New to air frying? Start with our [beginner's air fryer guide](/blog/beginners-air-fryer-guide) to master basket spacing, timing, and shaking habits that prevent soggy vegetables. Choosing the best air fryer for keto cooking often comes down to even heating and an easy-to-clean basket. For mess-free cooking, line the basket with perforated air fryer parchment for low carb cooks who want easy cleanup and better airflow. Use a [digital meat thermometer](https://rocktopgear.com/amazon) to confirm the lamb reaches 145 degrees Fahrenheit, then rest for 3 minutes per USDA guidance. A light spritz from a [quality olive oil sprayer](https://rocktopgear.com/amazon) promotes browning without excess oil, and a reliable [air fryer](https://rocktopgear.com/amazon) with accurate temperature control keeps results consistent. Serve these chops with a squeeze of lemon and a crisp side like our tangy [keto coleslaw](/recipes/keto-coleslaw). Leftovers keep well for 3 days in the refrigerator; reheat at 360 degrees Fahrenheit for 3 to 4 minutes to restore the crust. For make-ahead success, marinate the chops up to 24 hours and pre-slice vegetables. See our smart batch strategies in the [keto meal prep guide](/blog/keto-meal-prep-guide). FAQs: **Can I substitute coconut aminos for soy sauce?** This recipe does not require soy sauce, but you can add 1 teaspoon coconut aminos to the marinade for umami. It contributes about 0.25 grams net carbs per serving. **How does this recipe affect blood sugar levels?** With high protein, healthy fats, and nonstarchy vegetables, it has a low glycemic impact and about 3 grams net carbs per serving. **Are the net carbs calculated with fiber subtracted?** Yes. Net carbs reflect total carbs minus fiber for the vegetables and seasonings used.

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

Ingredients

• 4 lamb loin chops, 1 inch thick, about 6 ounces each
• 2 small zucchini, sliced 1/4 inch thick (about 10 ounces total)
• 8 ounces cremini mushrooms, sliced
• 2 1/2 tablespoons extra virgin olive oil, divided
• 3 garlic cloves, minced
• 1 tablespoon fresh rosemary, finely chopped
• 1 teaspoon lemon zest
• 1 tablespoon fresh lemon juice
• 1 teaspoon sea salt, divided
• 1/2 teaspoon black pepper, divided
• 1/4 teaspoon garlic powder (for vegetables)
• 1 teaspoon coconut aminos, optional
• Lemon wedges, for serving

Instructions

1. Pat lamb chops very dry with paper towels. In a bowl, mix 1 1/2 tablespoons olive oil, garlic, rosemary, lemon zest, lemon juice, 1/2 teaspoon sea salt, 1/4 teaspoon pepper, and coconut aminos if using. Rub evenly over the chops and let sit while you prep vegetables.
2. Toss zucchini and mushrooms with the remaining 1 tablespoon olive oil, garlic powder, 1/2 teaspoon sea salt, and 1/4 teaspoon pepper.
3. Preheat the air fryer to 400 degrees Fahrenheit. For easier cleanup and airflow, line the basket with perforated air fryer parchment.
4. Add the vegetables to the basket in a single layer. Air fry at 400 degrees Fahrenheit for 8 minutes, shaking halfway. Transfer to a plate and tent lightly to keep warm.
5. Place lamb chops in the basket without overlapping. Air fry at 400 degrees Fahrenheit for 8 to 10 minutes total, flipping once halfway. Use a digital meat thermometer to ensure the center of each chop reaches 145 degrees Fahrenheit.
6. Remove lamb chops and rest for 3 minutes before serving to allow juices to redistribute. Plate with the warm vegetables and a squeeze of fresh lemon.

View full recipe on Low Carb Air Fryer