Braised Lamb Shoulder with Garlic and Rosemary

Why This Works for Intermittent Fasting

Lamb shoulder is one of the most satisfying proteins for an intermittent fasting eating window. The high fat content — from the natural marbling and slow-braised collagen — produces deep satiety that lasts well into the next day's fast. A single generous portion provides substantial protein and fat with almost no carbohydrates, making it ideal for both 16:8 and OMAD protocols.

Ingredients

• 1.8–2kg bone-in lamb shoulder
• 2 tablespoons ghee or olive oil
• 12 garlic cloves, peeled and left whole
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 1 cup (250ml) beef or lamb stock (no-sugar)
• 1 cup (250ml) dry red wine (optional — omit for strict keto)
• 2 tablespoons tomato paste
• 1 teaspoon sea salt
• 1 teaspoon cracked black pepper
• 1 teaspoon smoked paprika
• Zest of 1 lemon

Instructions

1. Preheat the oven to 160°C (320°F). Pat the lamb shoulder completely dry with paper towel — surface moisture prevents proper browning.

2. Season the lamb generously on all sides with sea salt, black pepper, and smoked paprika.

3. Sear in a large Dutch oven or oven-safe pot over high heat with the ghee. Brown the lamb on all sides — about 4–5 minutes per side. Do not rush this step; the deep brown crust adds most of the final flavour. Set the lamb aside.

4. Reduce heat to medium. Add the whole garlic cloves to the same pot. Stir for 1–2 minutes until lightly golden. Add the tomato paste and stir for another minute.

5. Deglaze with stock (and wine if using), scraping all the browned bits from the base of the pot. Add the rosemary and thyme sprigs.

6. Return the lamb to the pot, nestled among the garlic and herbs. The liquid should come about one-third of the way up the lamb — not fully submerged.

7. Cover tightly with a lid (or foil if your pot lid doesn't seal well) and braise in the oven for 3 hours.

8. Remove the lid for the final 30 minutes to reduce the braising liquid and caramelise the top of the lamb.

9. Rest for 15 minutes before serving. Pull the meat apart with two forks — it should fall off the bone. Serve with the garlic cloves and braising juices spooned over the top.

Nutrition Per Serving

Values are estimates based on a 300g bone-in serving with braising liquid.

Fasting Compatibility

This recipe works best as a substantial meal within a 16:8, 18:6, or OMAD eating window. The high protein and fat content of lamb shoulder provides prolonged satiety — most people find a single serving keeps them comfortably full for 6–8 hours, which significantly eases the following day's fasting window. Avoid serving with bread or potatoes; pair with leafy greens, roasted courgette, or cauliflower for a complete fasting-compatible plate.

Related Recipes

• Lamb chops with rosemary, garlic, and chimichurri
• Slow-cooked beef and vegetable stew
• Moroccan chicken with preserved lemon and olives

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.