Quick Takeaway
Yes, these grilled lamb chops are low oxalate. Lamb, balsamic vinegar, garlic, rosemary, dijon, and honey are all low oxalate, and the marinade uses white pepper instead of black pepper, which is high in oxalates.
These grilled lamb chops soak in a balsamic, garlic, and rosemary marinade for at least 3 hours, then cook on the grill in about 10 minutes. A little dijon and honey help the marinade cling to the meat and give the outside a light char. Mix the marinade in the morning (or the night before) and dinner is mostly done.
Why You’ll Love This Recipe
- Short hands on time. About 10 minutes to mix the marinade and about 10 minutes on the grill.
- Make ahead friendly. Marinate for 3 hours or overnight, so you can prep the night before.
- Naturally gluten free and dairy free. No flour, breading, or butter needed.
- Simple ingredients. Pantry staples plus fresh rosemary and garlic.
- Naturally low oxalate. Every ingredient is on the low oxalate list, including the white pepper.
Why White Pepper Instead of Black
Black pepper is high in oxalates, and it shows up in almost every meat marinade. White pepper comes from the same plant with the outer skin removed, and it is low oxalate. It has a slightly milder, earthier flavor that blends right into the marinade. If you want more pepper flavor, add another shake or two of white pepper rather than switching to black.
Wondering if an ingredient is low oxalate? Check any food in seconds with our free Food Look-Up tool.
Ingredient Notes
- Lamb chops. Loin chops or rib chops both work. Look for chops about 1 inch thick so the outside chars before the center overcooks.
- Balsamic vinegar. Low oxalate. It flavors the surface of the meat and adds a little sweetness.
- Fresh rosemary. Low oxalate. Chop it finely so it sticks to the chops. If you only have dried, use 1 teaspoon.
- Dijon mustard and honey. Both low oxalate. The mustard helps the oil and vinegar stay mixed, and the honey helps the outside brown on the grill.
Low Oxalate Grilled Lamb Chops
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Ingredients
Lamb
- 2 lbs lamb loin chops or rib chops 8 to 10 chops, about 1 inch thick
Marinade
- 1/3 cup avocado oil
- 1/4 cup balsamic vinegar
- 4 garlic cloves pressed
- 1 1/2 Tbsp fresh rosemary finely chopped (or 1 tsp dried)
- 1 Tbsp dijon mustard
- 1 Tbsp honey
- 1 tsp sea salt
- 3 shakes ground white pepper
Instructions
Marinate
- In a medium bowl, whisk together the avocado oil, balsamic vinegar, pressed garlic, rosemary, dijon mustard, honey, sea salt, and white pepper until the honey and mustard are fully blended in.
- Place the lamb chops in a large zip top bag or a shallow glass dish. Pour the marinade over the chops and turn them so both sides are coated.
- Seal the bag (press out the extra air) or cover the dish, and refrigerate for at least 3 hours, or up to overnight. Turn the chops once or twice while they marinate if you can.
Grill
- Take the chops out of the fridge 20 to 30 minutes before grilling so they cook evenly.
- Preheat the grill to medium high heat (about 400 to 450°F). Clean the grates and brush them lightly with avocado oil.
- Lift the chops out of the marinade and let the extra drip off. Discard the leftover marinade.
- Grill the chops 4 to 5 minutes per side for medium rare (135°F on an instant read thermometer), or 1 to 2 minutes longer per side for medium (140 to 145°F). The honey in the marinade can cause flare ups, so move the chops to a cooler part of the grill if the flames jump.
- Move the chops to a plate, cover loosely with foil, and let them rest 5 minutes before serving.
Pro Tips for the Best Lamb Chops
- Marinate at least 3 hours. This gives the garlic and rosemary time to flavor the meat. Overnight is even better, just don’t go past 24 hours.
- Let the chops sit out before grilling. 20 to 30 minutes on the counter helps them cook evenly from edge to center.
- Use a thermometer. Pull the chops at 135°F for medium rare or 140 to 145°F for medium. Lamb chops are thin, so one extra minute makes a difference.
- Watch for flare ups. The honey and oil can drip and cause flames. Keep a cooler zone on the grill to move the chops to.
- Rest before serving. 5 minutes under loose foil keeps the juices in the meat.
Storage and Reheating
- Refrigerator. Store cooked chops in an airtight container for up to 3 days.
- Freezing. Wrap cooked chops tightly and freeze for up to 2 months. Thaw overnight in the fridge.
- Make ahead. Raw chops can sit in the marinade in the fridge for up to 24 hours.
- Reheating. Warm in a 300°F oven for 8 to 10 minutes, or slice cold over a salad.
Substitutions and Variations
- Use maple syrup instead of honey, both are low oxalate sweeteners.
- Swap fresh thyme for the rosemary for a lighter herb flavor. Thyme is low oxalate. Skip oregano, which is high oxalate.
What to Serve with Grilled Lamb Chops
- White rice. White rice is low oxalate (brown rice is not), and it soaks up the juices from the chops. A spoonful of the pan juices or a drizzle of avocado oil and a pinch of sea salt is all it needs.
- Greek salad. A cool, crunchy salad of romaine, cucumber, red bell pepper, cherry tomatoes, and feta in a homemade Ladolemono (Greek lemon dressing). It balances the char from the grill and makes this a complete dinner.
Frequently Asked Questions
Are these lamb chops low oxalate?
Yes. Lamb, avocado oil, balsamic vinegar, garlic, rosemary, dijon mustard, honey, sea salt, and white pepper are all low oxalate. The recipe uses white pepper because black pepper is high in oxalates.
How long should I marinate lamb chops?
At least 3 hours in the fridge, and up to overnight. Try not to go past 24 hours, since the vinegar can soften the surface of the meat.
Can I cook these lamb chops without a grill?
Yes. Use a grill pan or cast iron skillet over medium high heat and cook 4 to 5 minutes per side. You can also broil them about 4 inches from the heat for 4 to 5 minutes per side.
What temperature should lamb chops be cooked to?
135°F for medium rare or 140 to 145°F for medium, measured in the thickest part away from the bone. The temperature rises a few degrees while they rest.
What should I serve with grilled lamb chops?
White rice and a Greek salad are our favorite pairing. Rustic ratatouille or grilled zucchini also work well. Skip potatoes and sweet potatoes, which are high oxalate.