Lamb Chops with Rosemary

Tanya Eisenwasser

Print Recipe

Pan-seared lamb chops with rosemary.

Prep 5 min

Cook 10 min

Serves 2

Gluten-freeDairy-free

Ingredients

• 4 lamb loin chops (about 1 inch thick)
• 2 tablespoons olive oil
• 2 sprigs fresh rosemary
• 2 cloves garlic, smashed (optional)
• 1/2 teaspoon sea salt
• Black pepper (optional)

Instructions

Prepare the Lamb

1. Remove lamb from refrigerator 15 minutes before cooking.
2. Pat dry with paper towels.
3. Season both sides with salt and pepper if using.

Cook

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the rosemary sprigs and garlic if using. Let them infuse the oil for 30 seconds.
3. Add the lamb chops in a single layer. Do not move them.
4. Cook for 3-4 minutes until a brown crust forms.
5. Flip and cook another 3-4 minutes for medium, or longer for desired doneness.
6. Internal temperature: 145°F (63°C) for medium (USDA recommended). For medium-rare, cook to 130-135°F (54-57°C) and rest 5 minutes.

Serve

1. Remove from heat and let rest for 3 minutes.
2. Serve with the infused rosemary and garlic.

Tips & Substitutions

• Buy fresh lamb same-day from a butcher. Freshness is key for keeping histamine levels low with any meat.
• Let the lamb sit at room temperature for 15 minutes before cooking. This helps it cook more evenly so the outside does not overcook before the center reaches temperature.
• Skip the garlic if it bothers you. Garlic can act as a histamine liberator for some people. The rosemary alone provides plenty of flavor.
• Swap rosemary for thyme or oregano. All three are generally well tolerated fresh herbs that pair well with lamb.
• Use a meat thermometer for accuracy. 145°F (63°C) for medium (USDA recommended). For medium-rare, aim for 130-135°F (54-57°C). Let the chops rest for 5 minutes after cooking, during which the temperature will rise a few degrees.

Why This Works

Fresh lamb. Lamb is naturally low in histamine when purchased and cooked fresh. It is one of the better-tolerated red meats for many people on a low histamine diet.

Fresh rosemary. Fresh herbs are generally well tolerated and add robust flavor without needing sauces or marinades that often contain triggers like vinegar or soy sauce.

Garlic (optional). Some people with histamine intolerance tolerate garlic well, while others find it irritating. It is listed as optional here so you can decide based on your own tolerance.

Olive oil. A stable, low histamine fat that works well at the high heat needed to sear lamb chops and develop a good crust.

Storage

Best eaten immediately after cooking. Lamb chops lose their texture when reheated, and like all proteins, leftovers accumulate histamine over time. If you must store leftovers, refrigerate within an hour and eat within 24 hours. Reheat to 165°F (74°C).

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.