Lamb Kofta Salad With Mint and Yogurt

Why This Works for Intermittent Fasting

Ground lamb is dense in protein and fat, which means this salad delivers real satiety without relying on bread, rice, or other fillers — a useful trait when you're breaking a fast and want the meal to hold you until your next eating window. The mint yogurt sauce adds probiotic yogurt without added sugar, and the fresh vegetables keep the plate light enough to eat comfortably even on a shorter eating window.

Ingredients

For the kofta:

• 500g (1 lb) ground lamb
• 1 small onion, finely grated
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/4 tsp cinnamon
• Salt and black pepper, to taste
• 2 tbsp olive oil, for cooking

For the mint yogurt sauce:

• 200g (3/4 cup) full-fat plain Greek yogurt
• 2 tbsp fresh mint, finely chopped
• 1 small garlic clove, minced
• Juice of 1/2 lemon
• Pinch of salt

For the salad:

• 4 cups mixed salad greens or romaine, chopped
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• 1 tbsp red wine vinegar

Instructions

1. In a large bowl, combine the ground lamb, grated onion, garlic, cumin, coriander, smoked paprika, cinnamon, salt, and pepper. Mix gently with your hands until just combined — avoid overworking the meat.
2. Shape the mixture into 8 small oblong koftas, about the size of a large egg.
3. Heat the olive oil in a skillet over medium-high heat. Cook the koftas for 5–6 minutes per side, until browned outside and cooked through (internal temperature of 71°C / 160°F).
4. While the koftas cook, whisk together the yogurt, mint, garlic, lemon juice, and salt in a small bowl.
5. In a large bowl, toss the salad greens, cucumber, tomatoes, and red onion with olive oil and red wine vinegar.
6. Divide the dressed salad between plates, top with the warm koftas and crumbled feta, and finish with a generous spoonful of mint yogurt sauce.

Nutrition Per Serving

Fasting Compatibility

This recipe works well as a lunch or dinner meal for 16:8, 18:6, or OMAD schedules, thanks to its high protein and fat content and minimal carbohydrates. It's satisfying enough to serve as a stand-alone meal within a shorter eating window.

Related Recipes

• Braised Lamb Shoulder With Garlic
• Greek Chicken Souvlaki With Tzatziki
• Lamb Chops With Rosemary Chimichurri

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.