Keto Lamb Feta Meatballs with Yogurt Mint Sauce
These keto lamb feta meatballs combine savory ground lamb with crumbled feta cheese, garlic, oregano and mint, no breadcrumbs or egg as a binder. They come with a cool yogurt mint sauce. Per serving: 38 g protein, 45 g fat and 4 g net carbs in 30 minutes.
Key facts at a glance
- Prep and cook time: approx. 30 minutes, 10 minutes prep, 10 minutes in the pan, sauce in parallel.
- Approx. 4 g net carbs and 45 g fat per serving.
- Ingredients: ground lamb, feta cheese, garlic, oregano, fresh mint, Greek yogurt (10%), lemon, olive oil.
- Works as a quick keto dinner, a starter, or finger food for guests.
Ingredients
One serving is 6 meatballs of 30 g each from 180 g ground lamb plus 80 g yogurt sauce, intended as a main dish for one adult.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Ground lamb | - | |||
| Feta cheese | coarsely crumbled (0.5 cm pieces) | |||
| coarsely crumbled (0.5 cm pieces) | ||||
| Garlic cloves (meat) | finely chopped | |||
| finely chopped | ||||
| Dried oregano | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| Fresh mint (meat) | approx. 1 tbsp chopped | |||
| approx. 1 tbsp chopped | ||||
| Greek yogurt (10% fat) | - | |||
| Garlic clove (sauce) | finely grated | |||
| finely grated | ||||
| Fresh mint (sauce) | approx. 1 tbsp chopped | |||
| approx. 1 tbsp chopped | ||||
| Lemon juice | juice of 1/4 lemon | |||
| juice of 1/4 lemon | ||||
| Olive oil (pan) | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| Olive oil (sauce) | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| Salt | split between the meat and the sauce | |||
| split between the meat and the sauce | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Mix ground lamb with feta cheese, garlic and herbs, shape into meatballs and brown them all over in olive oil. In parallel, stir together the yogurt mint sauce.
Why these meatballs fit a keto diet
Ground lamb delivers approx. 17 g protein and 23 g fat per 100 g of raw meat. 180 g of ground lamb per serving give around 29 g protein and 38 g fat from the meat alone. Feta cheese (40 g per serving) adds 6 g protein, 8 g fat and under 1 g net carbs, while also taking over the binder role that breadcrumbs would normally play (classic breadcrumbs contain approx. 11 g carbs per 20 g). The yogurt sauce (80 g of 10% Greek yogurt per serving) contributes another 4 g protein, 8 g fat and approx. 3 g net carbs. Olive oil for pan-frying rounds out the fat profile. In total, one serving lands at approx. 4 g net carbs, 45 g fat and 38 g protein with around 590 kcal.
Source: USDA FoodData Central, Lamb, ground, raw , USDA, Cheese, feta
Meatballs without breadcrumbs, how do they hold together?
Classic meatballs use breadcrumbs (60 g carbs per 100 g) as a binder. In this keto recipe, feta cheese takes over that role: it partially melts and holds the mixture together. Briefly kneading the meat (1 to 2 minutes) also helps activate the proteins so the meatballs keep their shape. An egg is not needed and would make the meatballs softer.
Which feta cheese works best?
Real sheep or goat feta cheese (PDO-certified from Greece) has a firmer texture than brined cow's milk cheese and does not fully melt, leaving salty cheese pockets inside the meatballs. Brined cow's milk cheese is cheaper, melts faster and produces a more homogeneous mixture. Both work; PDO feta has the more distinctive flavor.
Source: USDA, Cheese, feta
How to serve and vary the meatballs
Arrange the meatballs on a wooden board or a large platter with the yogurt mint sauce next to or under them. Add a few lemon slices and top with fresh mint. From experience, it's best to shape the meatballs small (approx. 30 g), so they cook evenly and get crispy on the outside.
Meal prep: making ahead and reheating
Cooked meatballs keep for 3 days in the fridge and 2 months in the freezer. They also taste great cold (for example on a salad bowl). For reheating, briefly use the oven at 180 °C / 355 °F (5 minutes); the microwave makes the meatballs rubbery. Store the sauce separately; it keeps for 3 days.
If you don't want to use feta cheese
Grated pecorino (40 g) is a direct swap with a more intense flavor and higher fat content. For a softer cheese, work in halloumi cubes (40 g); they won't melt and create a firm cheese core. For a cheese-free version, work 1 tbsp of tahini into the meat, it adds some binding and a nutty flavor.
Which tips help with keto lamb feta meatballs?
- Knead the ground lamb for 1 to 2 minutes to activate the proteins; the meatballs will hold without an egg.
- Crumble the feta cheese coarsely (approx. 0.5 cm pieces) so cheese pockets stay visible inside.
- Shape small meatballs (approx. 30 g) so they cook evenly and crisp up on the outside.
- Let the pan get smoking hot before adding the meatballs and don't move them until the first side is browned.
- Let the yogurt sauce rest for at least 15 minutes so the garlic and mint flavors develop.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 195 kcal | approx. 590 kcal | Filling main dish; energy from ground lamb, feta cheese and yogurt. |
| Filling main dish; energy from ground lamb, feta cheese and yogurt. | |||
| Fat | approx. 15 g | approx. 45 g | Saturated and monounsaturated fats, in line with ketogenic macros. |
| Saturated and monounsaturated fats, in line with ketogenic macros. | |||
| Net carbs | approx. 1.3 g | approx. 4 g | Very low; from yogurt, garlic and trace amounts in lemon juice. |
| Very low; from yogurt, garlic and trace amounts in lemon juice. | |||
| Sugar | approx. 0.7 g | approx. 2 g | Low; naturally from yogurt. |
| Low; naturally from yogurt. | |||
| Protein | approx. 13 g | approx. 38 g | High; covers about 25% of the recommended daily protein intake for a 75 kg person. |
| High; covers about 25% of the recommended daily protein intake for a 75 kg person. | |||
| Salt | approx. 0.5 g | approx. 1.6 g | Moderate; feta cheese contributes most of the salt, so taste at the end before adjusting. |
| Moderate; feta cheese contributes most of the salt, so taste at the end before adjusting. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I make the meatballs in the oven instead of a pan?
Yes: at 200 °C / 390 °F fan-forced for 15 minutes on a parchment-lined tray, turning once after 8 minutes. The crust is crispier in the pan, but the oven means less splattering and the meatballs are less likely to get squashed. For batches over 12 meatballs the oven is more practical.
Why do my meatballs fall apart?
Three common reasons: 1) The meat wasn't kneaded enough; aim for at least 1 minute so the proteins bind. 2) The pan wasn't hot enough; at too low a temperature the meat sticks and tears when turned. 3) Turned too early; only turn when the meatballs release from the pan on their own (approx. 3 minutes per side).
Does the yogurt sauce also work with regular yogurt?
Yes, but full-fat yogurt (at least 10% fat) matters for keto; low-fat yogurt provides almost no fat and changes the ratio. Greek yogurt is creamier than plain regular yogurt; if you can't find Greek, let regular yogurt drain through a sieve lined with paper towel for 30 minutes to get a similar consistency.
Are these meatballs good for losing weight on keto?
Yes: 38 g protein with 4 g net carbs is very keto-friendly and keeps you full for a long time. To cut calories, halve the olive oil to 10 ml and use 5% instead of 10% yogurt; the serving drops to approx. 490 kcal while still delivering 36 g protein.