Keto Ground Lamb and Zucchini Skillet with Feta
This keto ground lamb and zucchini skillet combines savory ground lamb with diced zucchini, feta cheese, garlic and fresh mint, a mediterranean weeknight dinner in 25 minutes. Each serving delivers 38 g protein and 42 g fat with just 6 g net carbs.
Key facts at a glance
- Total time: approx. 25 minutes, 10 minutes prep and 15 minutes on the stove.
- Approx. 6 g net carbs and 42 g fat per serving.
- Ingredients: ground lamb, zucchini, feta cheese, garlic, lemon, fresh mint, olive oil.
- Great as a quick weeknight keto dinner or as a meal-prep component for 2 days.
Ingredients
One serving is about 200 g of ground lamb with 150 g of zucchini and 40 g of feta cheese, designed as a main course for one adult.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| ground lamb | - | |||
| zucchini | in 1 cm cubes | |||
| in 1 cm cubes | ||||
| feta cheese | crumbled | |||
| crumbled | ||||
| garlic cloves | finely minced | |||
| finely minced | ||||
| lemon juice | juice of 1/4 lemon | |||
| juice of 1/4 lemon | ||||
| fresh mint | approx. 2 tbsp chopped | |||
| approx. 2 tbsp chopped | ||||
| olive oil | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| ground cumin | - | |||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
How to make it
-
Brown the meat
approx. 8 minutes400 g ground lamb 20 ml olive oil approx. 1.5 tbsp 1 tsp ground cumin Heat the olive oil (20 ml) in a large cast-iron skillet over high heat. Crumble in the ground lamb (400 g) and brown for 6 to 7 minutes without stirring constantly, that is how the roasted bits form. If a lot of fat renders, pour some off.
-
Season
approx. 2 minutes2 cloves garlic cloves finely minced 0.5 tsp salt to taste 0.3 tsp pepper to taste Stir in the cumin (1 tsp), salt (0.5 tsp) and pepper. Add the garlic (2 cloves) and cook for 1 minute until fragrant.
-
Zucchini
approx. 5 minutes300 g zucchini in 1 cm cubes Add the diced zucchini (300 g) and cook over high heat without a lid for 4 to 5 minutes. The zucchini should stay tender-crisp and pick up some light browning.
-
Feta cheese and mint
approx. 2 minutes80 g feta cheese crumbled 5 ml lemon juice juice of 1/4 lemon 4 g fresh mint approx. 2 tbsp chopped Take the skillet off the heat. Drizzle with lemon juice (5 ml), crumble in the feta cheese (80 g) and add the mint (4 g), folding everything in gently. Serve immediately.
You did it! Enjoy every delicious bite.
What tips help most with the ground lamb and zucchini skillet?
- Break the ground lamb into crumbles and avoid constant stirring, this is how crispy browned bits form.
- Pour off excess fat after browning if needed so the zucchini does not later simmer in grease.
- Cut the zucchini into 1 cm cubes, strips release water too quickly.
- Add the garlic only when the meat is almost done, otherwise it will burn.
- Add feta cheese and mint off the heat at the very end to preserve their freshness and aroma.
Why this skillet fits a keto diet
Ground lamb provides about 17 g protein and 23 g fat per 100 g of raw meat, a very keto-friendly macro profile. 200 g of ground lamb per serving alone delivers around 32 g protein and 42 g fat. Zucchini, with approx. 2 g net carbs per 100 g, is one of the most keto-friendly vegetables; 150 g of zucchini per serving contribute around 3 g net carbs. Feta cheese (40 g per serving) adds about 6 g protein, 8 g fat and under 1 g net carbs. Garlic in moderate amounts and lemon juice (5 ml) are nutritionally negligible. Overall, a serving comes in at approx. 6 g net carbs, 42 g fat and 38 g protein with around 570 kcal.
Source: USDA FoodData Central, Lamb, ground, raw , Harvard T.H. Chan, The Nutrition Source: Vegetables and Fruits
How much zucchini fits on keto?
With approx. 2.1 g net carbs per 100 g, zucchini has one of the lowest carb densities among summer vegetables. A 150 g serving contributes only about 3 g net carbs, which makes it easy to fit into even strict keto. If you want to be more economical, you can drop the zucchini to 100 g and add a bit more meat instead.
Feta cheese: a salty fat source with no carbs
Feta cheese (genuine PDO sheep or sheep-goat feta) contains about 14 g protein, 21 g fat and under 1 g carbs per 100 g. It is a concentrated source of fat and protein and fits keto recipes perfectly. Because of its high salt content (around 3 g of salt per 100 g), do the final salt check only after the feta has gone in.
Source: USDA, Cheese, feta
How do I serve and vary the lamb skillet?
Serve the dish straight from the skillet, with a few extra mint leaves and a drizzle of olive oil. From experience, it pays off to cook the zucchini in the final phase over high heat without a lid so it does not turn watery but picks up real roasted flavor.
Meal prep: storing and reheating
The skillet keeps for 2 days in the fridge. Reheat it best over medium heat in a pan with a splash of olive oil, the microwave tends to turn the zucchini mushy. Add fresh feta cheese only after reheating so it does not melt away.
If you do not want ground lamb
Ground beef with 20% fat is a direct swap with similar macros. Ground chicken is much leaner and needs extra olive oil or butter to reach the right keto fat level. For a vegetarian version, crumbled smoked tofu (250 g per serving) works well; with around 18 g protein and 13 g fat the profile stays keto-friendly.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 150 kcal | approx. 570 kcal | Filling main course; energy comes from ground lamb, olive oil and feta cheese. |
| Filling main course; energy comes from ground lamb, olive oil and feta cheese. | |||
| Fat | approx. 11 g | approx. 42 g | Saturated and monounsaturated fatty acids, in line with a ketogenic split. |
| Saturated and monounsaturated fatty acids, in line with a ketogenic split. | |||
| Net carbs | approx. 1.6 g | approx. 6 g | Low; coming from zucchini, garlic and traces in the lemon juice. |
| Low; coming from zucchini, garlic and traces in the lemon juice. | |||
| Sugar | approx. 0.8 g | approx. 3 g | Low; only natural fruit sugar from zucchini and lemon. |
| Low; only natural fruit sugar from zucchini and lemon. | |||
| Protein | approx. 10 g | approx. 38 g | High; covers about 25% of the daily protein need for a 75 kg adult. |
| High; covers about 25% of the daily protein need for a 75 kg adult. | |||
| Salt | approx. 0.5 g | approx. 1.8 g | Moderate; feta cheese supplies most of the salt, season again only after it goes in. |
| Moderate; feta cheese supplies most of the salt, season again only after it goes in. | |||
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
Is ground lamb better than ground beef for keto?
Both work very well: ground lamb has about 23 g fat per 100 g, slightly more than 20% ground beef, and a more intense flavor. If you do not love the classic lamb taste, blending the two 1:1 works fine, the macros stay practically identical.
Can I swap the zucchini for another vegetable?
Yes: diced eggplant (approx. 2.3 g net carbs per 100 g) or thinly sliced bell pepper (approx. 4 g net carbs per 100 g) fit the flavor profile. Bell pepper pushes the per-serving carbs to around 9 g, which is still fine in a liberal keto setup but should be avoided in a strict keto phase.
How do I keep the skillet from getting watery?
Three levers: 1) brown the ground lamb into crumbles and drain fat if needed. 2) Add the zucchini only in the final phase, high heat without a lid, no longer than 4 to 5 minutes. 3) Stir in the feta cheese only at the end so it does not break down and release liquid.
Does this dish suit weight loss on keto?
Yes: 570 kcal per serving with 38 g protein keeps you full for a long time. For a calorie deficit you can halve the olive oil to 5 g and reduce the feta cheese to 25 g, the serving then lands at approx. 470 kcal with 33 g protein.