Oven Baked Keto Lamb Koftas, Pumpkin & Cous Cous

Oven Baked Keto Lamb Koftas, Pumpkin & Cous Cous

I am all about simple week night meals at the moment. Tossing everything in a baking tray, into the oven and voila – a delicious, keto approved dinner is on the table! These Keto Lamb Koftas fit the bill, and use cubes of pumpkin and a cauliflower cous cous base to carry the delicious middle eastern flavours all the way through.


Using fresh mint and parsley to garnish really lifts the flavour profile and of course makes it look even more delicious, but this isn’t compulsory if you are wanting to save on cost. Make sure you use a quality lamb mince though, as this really adds to the flavour and good fats found in the meal.


If you wanted to make it even lower carb, you could substitue another vegetable for the pumpkin, such as larger chunks of cauliflower, broccoli or even eggplant would work really well here.

Keto Kofta Pumpkin Cous cous, keto oven baked, Keto Lamb koftas
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Keto Lamb Koftas with Pumpkin & Cous Cous

Mix together, put in the oven and dinner is ready in a flash! The delicious, fresh flavour of this Lamb Kofta dish is fantastic any time of the year and is loaded with healthy fats. It might look like a lot of ingredients, but most are repeated spices! 

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 694 kcal


Lamb Koftas

  • 400 grams lamb mince
  • 2 teaspoons garlic powder
  • 1 teaspoon dried mint
  • 2 teaspoons cumin
  • 1 teaspoon dried parsle
  • 1 teaspoon salt and pepper
  • 1 teaspoon ground coriander
  • 1/2 teaspoon chilli flakes

Cauliflower Cous Cous

  • 1/2 head cauliflower riced or grated
  • 1/2 teaspoon salt and pepper
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 4 tablespoons flaked almonds or chopped almonds
  • 2 tablespoons butter cubed


  • 1/2 small butternut pumpkin cut into small cubes
  • 1 small red onion cut into wedges
  • 1/2 teaspoon salt and pepper
  • 5 tablespoons olive oil
  • 1 teaspoon dried mint
  • 1 teaspoon cumin
  • 150 grams feta cheese

To Serve

  • Fresh parsley and mint leaves
  • 100 grams greek yoghurt


  1. Preheat the oven to 180 degrees and lightly grease a large baking dish.

Cauliflower Rice

  1. In a large mixing bowl, combine the riced cauliflower, spices and flaked almonds. Pour into the baking dish and spread out evenly, being careful not to compress it down. Dot the cubed butter over the cous cous. 

  2. In the same mixing bowl, combine the pumpkin and onion with the olive oil and spices. Stir to combine and distribute over the cous cous evenly. Crumble the feta cheese over the vegetables. 

  3. In the same mixing bowl, using your hands, mix the lamb mince with the kofta spices. Shape the mince into walnut sized balls and scatter over the vegetables . 

  4. Bake for 35 - 40 minutes until the koftas are cooked through and the pumpkin is soft.

  5. Top with greek yoghurt and fresh parsley and mint. 

Nutrition Facts
Keto Lamb Koftas with Pumpkin & Cous Cous
Amount Per Serving
Calories 694 Calories from Fat 540
% Daily Value*
Total Fat 60g 92%
Saturated Fat 22g 110%
Cholesterol 122mg 41%
Sodium 1731mg 72%
Potassium 584mg 17%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 4g
Protein 28g 56%
Vitamin A 9.5%
Vitamin C 42%
Calcium 29.1%
Iron 23.3%
* Percent Daily Values are based on a 2000 calorie diet.

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