Pan-Seared Lamb Chops
By Brendan Fitzgerald · Irish Heritage Cook · Updated 2026-05-08
8 lamb loin chops salted and seared in butter for 3 minutes per side. Salt only — no rosemary, no garlic. The 8-minute carnivore lamb dinner.
Carnivore pan-seared lamb chops are 8 lamb loin chops (about 1-inch thick, 4 ounces each) salted and seared in 2 tablespoons of butter over high heat for 3 minutes per side until the exterior has a deep crust and the interior reaches 130°F for medium-rare. Salt is the only seasoning. Lamb loin chops are the lamb equivalent of T-bone steaks — a small section of loin meat plus a section of tenderloin, separated by a T-shaped bone. A 2-chop serving (8 ounces cooked) delivers 36g protein, 26g fat, and 380 calories. Lamb loin chops cost $14 to $22 per pound at most grocery stores; 8 chops feed 4 adults for $20 to $35. Total cook time is 6 minutes plus a 5-minute rest. The 130°F pull temperature is non-negotiable — lamb fat begins to taste tallowy above 145°F, and the lean loin meat dries out fast at higher temperatures. Some carnivore cooks substitute butter with lamb tallow saved from previous lamb roasts for deeper lamb flavor.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 2 lamb loin chops cooked (per serving) | 36g | 24g | 360 |
| ½ tbsp butter (per serving) | 0g | 6g | 50 |
| Coarse salt | 0g | 0g | 0 |
| Per serving | 36g | 26g | 380 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Remove chops from fridge 30 minutes before cooking. Pat completely dry with paper towels.
- 2
Salt all sides with 1.5 tsp coarse salt total.
- 3
Heat a 12-inch cast iron skillet over high heat for 5 minutes until smoking.
- 4
Add 2 tbsp butter. As soon as it foams, add the chops. Don't crowd; cook in 2 batches if needed.
- 5
Sear 3 minutes WITHOUT moving until a deep crust forms on the bottom.
- 6
Flip and sear 3 minutes on the second side.
- 7
Optional: stand the chops on their fat-cap edge for 60 seconds to render the fat strip — adds flavor.
- 8
Pull when internal temperature reaches 125°F (rises to 130°F during rest). Rest 5 minutes on a cutting board. Serve whole or sliced off the bone.
Nutrition per Serving
Frequently Asked Questions
Lamb loin chops vs lamb rib chops?
Different cuts. Lamb loin chops are like miniature T-bones — a section of loin plus tenderloin around a T-shaped bone, about 4 oz each. Lamb rib chops come from the rack of lamb cut into individual ribs — they have a longer rib bone protruding. Both cook the same way (3 minutes per side at high heat). Loin chops are more affordable ($14 to $22/lb); rib chops cost more ($18 to $26/lb) and present more dramatically with the bone-up display. For everyday cooking, loin chops are the better value.
Why no garlic or rosemary?
Both are plant matter and excluded from strict carnivore. The garlic-and-rosemary marinade is the standard cultural pairing for lamb in most Western cuisines. Lamb has strong enough natural flavor that herbs aren't necessary — many carnivore eaters find that salt-only lamb tastes more like the meat itself, with less competition from the herbs. If you allow some plants, a 2-hour marinade with garlic, rosemary, and olive oil is the iconic preparation; this recipe is the strict version.
What temperature for medium-rare lamb?
130 to 135°F internal. Pull from heat at 125 to 130°F and let carryover finish during the rest. Above 145°F, lamb fat (especially the branched-chain fatty acids in lamb fat) begins to taste tallowy and harsh — the same fatty-acid composition that makes lamb distinctive at lower temperatures becomes unpleasant at higher ones. Medium-rare is the standard target across European, Australian, American, and Middle Eastern lamb traditions. Don't overcook lamb.
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