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Lean Mediterranean Kofta

Spiced lamb and beef kofta grilled to perfection, served with Greek salad and lemon-herb yogurt sauce. Lean, flavorful, and satisfying.

Cuisine: Mediterranean · Dish Type: Main Dish · Prep: 30 min · Cook: 30 min · Servings: 7 · Rating: ⭐⭐⭐⭐⭐

Ingredients

Kofta (6–8 logs) — Protein mix (2 lbs total):

  • 10.5 oz ground lamb (80/20)
  • 21.5 oz ground beef (93/7 lean)
  • Optional: 2 tbsp plain Greek yogurt (adds moisture)

Seasoning blend:

  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp smoked paprika
  • 1½ tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp kosher salt
  • ½ tsp black pepper
  • ½ tsp cinnamon
  • 1/8 tsp cayenne (updated — see tips; original called for ¼ tsp crushed red pepper)
  • 1 tbsp minced parsley (optional)

Lemon–herb yogurt sauce (makes ~6 servings):

  • ½ cup nonfat Greek yogurt
  • 1 tbsp olive oil
  • 1 clove garlic, grated
  • 1 tbsp lemon juice
  • 1 tsp za'atar or oregano
  • Salt + pepper to taste

Macros for yogurt sauce (2 tbsp): ~40 cal, 3–4g protein, 3–4g fat, 1g carbs

Instructions

Kofta:

  1. Combine lamb, beef, and all seasonings in a bowl. Mix gently with hands — do not overwork.
  2. Shape into 6 logs (large) or 8 logs (macro-friendly) — ~5.3 oz raw each (6 logs) or ~4 oz raw each (8 logs).
  3. Cook (choose one):
    • Grill (preferred): 400–425°F, 5–6 min per side
    • Broil (good in a pinch): high heat, 6–7 min per side. Use high smoke point oil (avocado oil) on the baking sheet, not olive oil, to prevent smoking.
    • Stovetop: sear 3 min per side in high smoke point oil, then 350°F oven for 5–7 min
  4. Rest 5 minutes before serving.

Yogurt sauce: mix all ingredients in a small bowl until smooth. Refrigerate until ready to serve.

Serving suggestions:

  • Kofta bowl: 2 kofta logs, Greek salad, 2 tbsp yogurt sauce, optional pita bread or rice
  • Lettuce boats: romaine hearts, kofta slices, yogurt sauce + red onion, side of Greek salad
  • Meal prep: store cooked logs with rice or orzo, spinach, 1–2 tbsp yogurt sauce (separate slot), Greek salad components (dressing stored separately)

Tips

  • Freezer instructions — uncooked: shape logs, freeze flat in labeled bags, up to 3 months.
  • Freezer instructions — cooked: cool fully, freeze 2 per container with 2 tbsp broth for moisture, reheat at 375°F for 10–12 minutes.
  • Don't overwork the meat — gentle mixing keeps kofta tender.
  • Greek yogurt in the mix adds moisture without extra fat.
  • Shape uniformly for even cooking; rest after cooking to redistribute juices.
  • Heat form update: use cayenne, not crushed red pepper. Ground cayenne disperses evenly through the mix, while crushed red pepper stays as discrete flecks that create unpredictable hot bursts for the kids. Cayenne is roughly 2–3x hotter by volume, so 1/4 tsp crushed red pepper converts to about 1/8 tsp cayenne. Keep flakes only for adult-only batches or where visible flecks are part of the finish.
  • A chicken-and-lamb version of this recipe was forked to its own card (Chicken-Lamb Kofta) — ground chicken needs a panko-and-egg binder, more salt, and a fridge chill before it hits the grate, so it's a different build rather than a swap.