Keto Pumpkin and Ground Lamb Skillet with Feta and Mint
A keto pumpkin and ground lamb skillet brings the flavors of a Middle Eastern lamb dish to the table without bulgur, couscous or flatbread: ground lamb is browned until crumbly with cumin, coriander and cinnamon, Hokkaido pumpkin cubes cook right in the pan, and feta cheese, fresh mint, lemon and a spoonful of yogurt go on top at the end. Per serving that comes to around 7 g net carbs and 45 g fat - a dinner that comes out of a single skillet in 30 minutes. In October, Hokkaido pumpkin from local farms is fresh and firm, and the sweetness of the pumpkin pairs with lamb like hardly any other vegetable.
Key facts at a glance
- Preparation time: approx. 30 minutes - a quick one-pan dinner.
- Approx. 7 g net carbs and 45 g fat per serving.
- Ingredients: ground lamb, Hokkaido pumpkin, onion, cumin, feta cheese, mint, lemon, Greek yogurt.
- Works as a filling keto dinner and as meal prep for two days.
Ingredients
One serving is a deep plate of around 280 g, that is about 125 g ground lamb, 90 g pumpkin, feta cheese and a spoonful of yogurt.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| ground lamb | from the shoulder or neck, 20 to 25 % fat | |||
| from the shoulder or neck, 20 to 25 % fat | ||||
| Hokkaido pumpkin | unpeeled, cut into 2 cm cubes | |||
| unpeeled, cut into 2 cm cubes | ||||
| olive oil | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| onion | 1 small onion, finely diced | |||
| 1 small onion, finely diced | ||||
| garlic cloves | finely chopped | |||
| finely chopped | ||||
| ground cumin | ground | |||
| ground | ||||
| ground coriander | - | |||
| cinnamon | ground | |||
| ground | ||||
| chili flakes | to taste | |||
| to taste | ||||
| lemon juice | juice of 1/2 lemon | |||
| juice of 1/2 lemon | ||||
| feta cheese | crumbled, for serving | |||
| crumbled, for serving | ||||
| mint | fresh, leaves roughly torn | |||
| fresh, leaves roughly torn | ||||
| flat-leaf parsley | fresh, roughly chopped | |||
| fresh, roughly chopped | ||||
| Greek yogurt (10% fat) | 10 % fat, for serving | |||
| 10 % fat, for serving | ||||
| salt | add only after browning | |||
| add only after browning | ||||
| pepper | freshly ground | |||
| freshly ground | ||||
Preparation
-
Saute the onion and garlic
approx. 3 minutesDone Amount Icon Ingredient 20 ml olive oil approx. 1.5 tbsp 60 g onion 1 small onion, finely diced 2 cloves garlic cloves finely chopped Heat the olive oil (20 ml) in a large skillet at least 28 cm in diameter. Saute the diced onion (60 g) and the chopped garlic cloves (2 cloves) over medium heat until translucent.
-
Brown the ground lamb
approx. 8 minutesDone Amount Icon Ingredient 500 g ground lamb from the shoulder or neck, 20 to 25 % fat 1 tsp ground cumin ground 1 tsp ground coriander 10 g flat-leaf parsley fresh, roughly chopped Turn up the heat, add the ground lamb (500 g), press it flat and do not move it for 4 minutes until the underside is dark brown. Turn it, break it up with a spatula and brown for another 3 minutes until the meat is crisp. Leave the rendered fat in the pan.
-
Season
approx. 1 minuteDone Amount Icon Ingredient 1 pinch cinnamon ground 0.5 tsp chili flakes to taste 1 tsp salt add only after browning 0.5 tsp pepper freshly ground Stir in the ground cumin (1 tsp), ground coriander (1 tsp), cinnamon (1 pinch), chili flakes (1/2 tsp), salt (1 tsp) and pepper (1/2 tsp) and toast for 1 minute until the spices are fragrant.
-
Cook the pumpkin
approx. 12 minutesDone Amount Icon Ingredient 350 g Hokkaido pumpkin unpeeled, cut into 2 cm cubes Add the unpeeled Hokkaido cubes (350 g), pour in 50 ml water and cook covered over medium heat until a knife slides into the pumpkin without resistance. Finally, cook uncovered for 2 minutes so the liquid evaporates.
-
Season to taste and serve
approx. 3 minutesDone Amount Icon Ingredient 15 ml lemon juice juice of 1/2 lemon 150 g feta cheese crumbled, for serving 10 g mint fresh, leaves roughly torn 100 g Greek yogurt (10% fat) 10 % fat, for serving Stir in the lemon juice (15 ml) and half each of the mint (5 g) and parsley (5 g). Divide between plates and top with the crumbled feta cheese (150 g), the remaining herbs and a spoonful of Greek yogurt each (100 g in total).
You did it! Enjoy every delicious bite.
Which tips help with the keto ground lamb skillet?
- Use ground lamb with 20 to 25 % fat - lean ground meat turns dry and delivers too little fat for keto.
- Brown the meat over high heat for a few minutes without stirring so it develops roasted flavors.
- Do not pour off the rendered fat; cook the pumpkin in it instead.
- Add the spices only once the meat is almost done, otherwise the cumin burns and turns bitter.
- Cut the unpeeled Hokkaido into 2 cm cubes; smaller ones fall apart.
- Add the feta cheese, mint and yogurt only on the plate so they stay fresh and cool.
Why is this ground lamb skillet keto-friendly?
A Middle Eastern ground lamb dish is classically served with bulgur, couscous or flatbread, which brings it to 50 to 70 g of carbs per serving; the meat itself is practically carb-free. Here, Hokkaido pumpkin takes over as the filling component, but in a limited amount: the 350 g in the recipe are spread across four servings, so just under 90 g and around 4 g of usable carbs per person. The onion adds 0.75 g, the yogurt 1 g, and feta cheese, garlic, lemon and herbs together about 1.3 g. That puts a serving at around 7 g net carbs - a figure that fits into a daily plan of 20 to 50 g. Ground lamb is naturally rich in fat at around 23 g per 100 g; together with feta cheese, olive oil and yogurt, that adds up to 45 g of fat per serving, roughly 70 % of the calories. On top of that, lamb and feta cheese deliver 31 g of protein, which is why the dish keeps you full for a long time. The recipe deliberately skips tomato paste and fresh bell peppers, which appear in many ground meat skillets - they would cost another 1 to 2 g per serving. The values for the individual ingredients can be looked up in the German Nutrient Database (BLS).
Source: Max Rubner Institute – German Nutrient Database (BLS) , FDDB Nutrition Database
Ground lamb as a source of fat and protein
Ground lamb from the shoulder or neck comes in at around 20 to 25 % fat, which makes it better suited to keto than lean ground beef at 8 %. Besides saturated fatty acids, lamb fat contains a notable share of oleic acid and, in grass-fed lamb, omega-3 fatty acids as well. Some of the fat renders out during browning - do not pour it off, cook the pumpkin in it instead so it stays in the dish. How the body uses protein and fat on a ketogenic diet is described in the NCBI overview of the ketogenic diet.
Keeping net carbs predictable
The pumpkin provides a good half of the carbs. If you count more strictly, use 250 g Hokkaido and add 150 g diced zucchini, which cooks along for the last 5 minutes - then a serving comes to around 6 g. Greek yogurt with 10 % fat brings about 4 g of carbs per 100 g; leaving it out saves 1 g per serving but loses the fresh tang. Pine nuts or toasted almonds as a topping cost practically no carbs and add crunch.
How do I serve and vary the ground lamb skillet?
Serve the skillet straight from the stove, adding the feta cheese, mint and yogurt only on top so the cheese does not melt and the mint stays fresh. A cucumber salad with yogurt and dill or a keto flatbread for dipping goes well with it. In my experience, the decisive step is browning the ground meat over high heat until crumbly and leaving it alone for a few minutes while doing so: if you stir constantly, you get gray, boiled meat instead of crisp roasted flavors. The spices go in only once the meat is almost done so the cumin does not burn. The Hokkaido cubes stay unpeeled and at 2 cm should not be too small, or they will fall apart. In October, small, firm Hokkaido pumpkins are cheap at every market.
Meal prep and reheating
Without the feta cheese, mint and yogurt, the skillet keeps for 3 days in an airtight container in the fridge and tastes even more rounded on the second day. To reheat, warm it for 5 minutes over medium heat in the pan or 2 minutes in the microwave and add the toppings fresh. Cold, it works as a filling for lettuce leaves or on a bed of arugula. Freezing works for up to 2 months, but the pumpkin gets softer after thawing; if that bothers you, freeze only the seasoned meat and add fresh pumpkin for 10 minutes when reheating.
Without lamb and without feta cheese
With 500 g ground beef at 20 % fat, the skillet turns out milder and stays at almost the same values; with ground beef at 8 % fat, the fat drops to around 30 g per serving, so use 20 ml more olive oil. A mix of lamb and beef is a good compromise for anyone who finds pure lamb too strong. Instead of feta cheese, 100 g crumbled goat cheese or 60 g pine nuts work well; if you avoid dairy, replace the yogurt with 30 g tahini and a squeeze of lemon. For a vegetarian version, the skillet works with 400 g walnut-mushroom crumble made from finely chopped mushrooms and walnuts.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 205 kcal | approx. 570 kcal | A full main meal; ground lamb and feta cheese provide the energy. |
| A full main meal; ground lamb and feta cheese provide the energy. | |||
| Fat | approx. 16 g | approx. 45 g | Very good for keto. Around 70 % of the calories come from fat, mostly from the lamb. |
| Very good for keto. Around 70 % of the calories come from fat, mostly from the lamb. | |||
| Net carbs | approx. 2.6 g | approx. 7 g | Acceptable for a dinner. Pumpkin and onion are the sources, no bulgur, no bread. |
| Acceptable for a dinner. Pumpkin and onion are the sources, no bulgur, no bread. | |||
| Sugar | approx. 1.6 g | approx. 4.5 g | Natural sugar from pumpkin, onion and yogurt. The recipe contains no added sugar. |
| Natural sugar from pumpkin, onion and yogurt. The recipe contains no added sugar. | |||
| Protein | approx. 11 g | approx. 31 g | High and filling; ground lamb and feta cheese provide most of it. |
| High and filling; ground lamb and feta cheese provide most of it. | |||
| Salt | approx. 1 g | approx. 2.8 g | Raised by feta cheese and seasoning. A higher salt requirement is normal on keto, and it is covered here. |
| Raised by feta cheese and seasoning. A higher salt requirement is normal on keto, and it is covered here. | |||
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 the ground lamb skillet with pumpkin allowed on a ketogenic diet?
Yes. Ground lamb is practically carb-free and rich in fat, and the pumpkin is portioned at just under 90 g per serving so that it contributes around 4 g net carbs. With onion, yogurt and feta cheese, a serving lands at about 7 g. That fits into a daily plan of 20 to 50 g of carbs. Skip the classic sides of bulgur, couscous or flatbread - the pumpkin takes over their role.
Can I use ground beef instead of ground lamb?
Yes. Ground beef with 20 % fat gives almost the same values and tastes milder; lean ground beef with 8 % fat lowers the fat to around 30 g per serving, so you should use 20 ml more olive oil to keep the dish filling. A mix of lamb and beef is a good starting point for anyone who finds pure lamb too strong. Ground pork pairs less well with cumin and mint.
Is the skillet suitable for losing weight on keto?
At around 570 kcal per serving, it is a full main meal that keeps you full for a long time thanks to 31 g of protein and 45 g of fat. If you want to save calories, use 400 g instead of 500 g ground lamb and 100 g instead of 150 g feta cheese - then a serving comes to about 450 kcal. During a weight-loss phase, the thing to watch is the 7 g of carbs, which are fine for a dinner as long as lunch did not also include pumpkin.
How do I get the ground meat crisp instead of gray?
With high heat, a wide pan and patience. Add the meat to the hot pan, press it flat and do not move it for 3 to 4 minutes until the underside is dark brown; only then turn it and break it up. In a pan that is too small, water is released and the meat boils instead of browning - for 500 g, use a pan 28 cm in diameter or brown it in two batches. Add salt only after browning, otherwise it draws out water.
Which side dish goes with the ground lamb skillet?
The skillet is designed as a complete dish; the pumpkin replaces bulgur or bread. If you want more on the plate, serve a cucumber salad with yogurt and dill, a few arugula leaves with lemon or a keto flatbread made from almond flour for dipping into the yogurt. Cauliflower rice with a little butter also works and costs around 3.5 g of carbs per 150 g.