Rosemary Garlic Air Fryer Lamb Chops with Zucchini and Peppers

Name: Rosemary Garlic Air Fryer Lamb Chops with Zucchini and Peppers
Prep time: 15 min
Cook time: 14 min
Total time: 29 min
Yield: 2 servings
Cuisine: american
Ingredients: 2 bone-in lamb loin chops, 1 inch thick, about 6 ounces each including bone; 1 medium zucchini, about 7 ounces or 200 g, sliced into 1/2 inch half-moons; 1/2 red bell pepper, about 2.5 ounces or 75 g, sliced into strips; 1 tablespoon fresh rosemary, finely chopped; 1 teaspoon fresh thyme leaves; 1 large garlic clove, minced; 1 teaspoon lemon zest; 2 teaspoons fresh lemon juice; 1/2 teaspoon kosher salt, divided; 1/2 teaspoon freshly ground black pepper, divided; 4 teaspoons extra virgin olive oil, divided; 1/4 teaspoon red pepper flakes, optional; 2 tablespoons crumbled feta cheese

This juicy, herby main dish is tailored for steady blood sugar. Lamb chops cook quickly in the air fryer, finishing at the USDA-safe 145 degrees Fahrenheit for perfectly tender results, while a colorful mix of zucchini and bell peppers roasts alongside for fiber and crunch. Each serving lands around 6 grams net carbs, making it an easy weeknight win for diabetics who want bold flavor without a glucose spike. Protein, healthy fats, and nonstarchy vegetables work together here to keep you satisfied and support better post-meal readings. Lamb delivers high quality protein plus B12, iron, and zinc, while olive oil adds monounsaturated fats that pair well with a low glycemic load. The veggies bring potassium and fiber with minimal carbs. If you like rotating proteins through the week, see all [seafood dishes](/recipes/category/seafood) for additional low carb ideas. For beautiful grill marks and fast browning, use a keto air fryer grill pan insert. It helps the lamb render cleanly while allowing air to circulate. If you prefer to cook the vegetables separately, a baking pan for low net carb air fryer meals keeps slices contained and prevents smaller pieces from falling through. Either approach keeps carbs in check and speeds up cleanup. Readers who meal prep may also appreciate a baking pan for zero carb air fryer meals to batch-cook simple sides that stay within your macros. Pro tips: Pat the chops very dry and season generously. Preheat well so the exterior sears instead of steams. Verify doneness with a [digital meat thermometer](https://rocktopgear.com/amazon), then let the meat rest 3 minutes before slicing to retain juices. A light mist from a [quality olive oil sprayer](https://rocktopgear.com/amazon) helps the veggies crisp without excess oil. If you are shopping for a new unit, choose an [air fryer](https://rocktopgear.com/amazon) with a reliable preheat so you can confidently set your air fryer temperature keto for repeatable results. Serve these chops with a lemony crumble of feta and a fresh side like our crisp, tangy [keto coleslaw](/recipes/keto-coleslaw). Leftovers keep in an airtight container up to 3 days; reheat lamb at 320 degrees Fahrenheit to warm through without overcooking. For planning help, read our [beginner's air fryer guide](/blog/beginners-air-fryer-guide) and streamline shopping with our [keto meal prep tips](/blog/keto-meal-prep-guide). FAQ - "Can I use a different protein and keep the carb count the same?" Yes. Swap in pork chops or salmon and keep the veggies and seasonings; carbs remain similar. Always cook to the USDA-safe 145 degrees Fahrenheit and rest 3 minutes for chops, or 145 degrees Fahrenheit for fish. - "What oil is best for air frying if I cannot use olive oil?" Avocado oil is a great high-heat option. Refined coconut oil also works and has a neutral flavor. - "Is there a dairy-free alternative for the cheese in this recipe?" Skip the feta and finish with a squeeze of lemon and extra herbs, or use a dairy-free feta made from almond or coconut milk.

Prep: 15 min. Cook: 14 min. Servings: 2.

Ingredients

2 bone-in lamb loin chops, 1 inch thick, about 6 ounces each including bone
1 medium zucchini, about 7 ounces or 200 g, sliced into 1/2 inch half-moons
1/2 red bell pepper, about 2.5 ounces or 75 g, sliced into strips
1 tablespoon fresh rosemary, finely chopped
1 teaspoon fresh thyme leaves
1 large garlic clove, minced
1 teaspoon lemon zest
2 teaspoons fresh lemon juice
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 teaspoons extra virgin olive oil, divided
1/4 teaspoon red pepper flakes, optional
2 tablespoons crumbled feta cheese

Instructions

Pat lamb chops dry. In a bowl, combine 2 teaspoons olive oil, rosemary, thyme, garlic, lemon zest, lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Rub evenly over lamb and let sit 10 to 30 minutes at room temperature.
Toss zucchini and bell pepper with remaining 2 teaspoons olive oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and red pepper flakes if using.
Preheat the air fryer to 390 degrees Fahrenheit for 3 minutes. If you have one, place a grill pan accessory in the basket to heat as well.
Cook the vegetables: Place zucchini and peppers in the basket or on a perforated baking pan insert. Air fry at 390 degrees Fahrenheit for 8 to 10 minutes, shaking halfway, until crisp tender with light char. Transfer to a plate and tent loosely.
Cook the lamb: Place chops on the hot grill pan or directly in the basket. Air fry at 390 degrees Fahrenheit for 8 to 12 minutes total, turning once halfway, until a [digital meat thermometer](https://rocktopgear.com/amazon) inserted in the center reads 145 degrees Fahrenheit.
Rest the lamb for 3 minutes on a plate to meet USDA guidance and keep juices in the meat.
Serve chops with roasted vegetables. Sprinkle 1 tablespoon feta over each plate and finish with extra lemon if desired.

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