Ground Lamb Kofta Bowls with Cranberry Yogurt Sauce — 35g Protein

These ground lamb kofta bowls with cranberry yogurt sauce bring Thanksgiving flavours into a weeknight bowl. Spiced lamb kofta — cumin, coriander, garlic and mint — pan-fry in minutes, then sit over herby rice with a tart-sweet cranberry yogurt sauce drizzled on top. 35g of protein per serving, dinner in 40 minutes, and a bowl everyone builds their own way.

The cranberry yogurt sauce is what makes it Thanksgiving. Fresh or frozen cranberries simmer down with a little honey, then fold into Greek yogurt for a pink, tangy drizzle that cuts through the rich lamb perfectly. Make a double batch of the sauce — it is just as good spooned over roast turkey the next day.

Why you’ll love it

• 35g protein per serving, about 520 calories
• Kofta cook in 10 minutes — the whole bowl is done in 40
• Cranberry yogurt sauce tastes like Thanksgiving in a spoonful
• Serves 4, and every bowl is easy to customise

Ingredients

• 500g (about 1.1 lb) ground lamb
• 1 small onion, finely grated
• 3 garlic cloves, minced
• 1 tbsp fresh mint, chopped
• 1 tbsp fresh parsley, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 1 tsp coarse sea salt
• 1/2 tsp black pepper, freshly ground
• 1 tbsp olive oil
• 300g (1 1/2 cups) long-grain rice, cooked
• 100g cranberries, fresh or frozen
• 1 tbsp honey
• 240g (1 cup) plain Greek yogurt
• 1 cucumber, diced, to serve
• Fresh mint leaves, to serve

Equipment used

• A large mixing bowl, for the kofta mixture
• A large skillet, for pan-frying the kofta
• A small saucepan, for the cranberry sauce
• A rice cooker or saucepan, for the rice

Instructions

1. Put the cranberries in a small saucepan with 2 tbsp water and the honey. Simmer over medium heat for 8–10 minutes until the berries burst and the sauce thickens slightly. Cool, then stir half into the Greek yogurt and keep the rest for serving.
2. Mix the ground lamb, grated onion, garlic, mint, parsley, cumin, coriander, smoked paprika, salt and pepper in a large bowl. Shape into 12 small oval kofta, about the size of a thumb.
3. Heat the olive oil in a large skillet over medium-high heat. Fry the kofta for 4–5 minutes per side until browned and cooked through.
4. Spoon the cooked rice into bowls, top with 3 kofta each, diced cucumber and the remaining cranberry sauce.
5. Drizzle generously with the cranberry yogurt sauce and scatter fresh mint leaves over the top before serving.

Tips

• Grate the onion, don’t dice it — grated onion disappears into the kofta and keeps them moist instead of leaving crunchy bits.
• Don’t overwork the lamb. Mix just until combined, or the kofta turn dense and tough.
• Wet your hands before shaping — the mixture won’t stick to damp palms and the kofta come out smooth.
• The cranberry yogurt sauce keeps 3 days in the fridge. Stir it before using, as the yogurt can separate slightly.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Lamb Kebabs with Garlic Yogurt — 30g Protein
• High Protein Rosemary Garlic Leg of Lamb
• Lamb Shepherd’s Pie with Greek Yogurt Mashed Potatoes

FAQ

Can I use ground beef instead of lamb? Yes — lean ground beef makes a fine kofta with the same spices. The flavour is milder, so add an extra pinch of cumin and a little more fresh mint to keep it interesting.

Is this ground lamb kofta bowls with cranberry yogurt sauce good for meal prep? Yes. Cook the kofta and rice ahead and store them separately; the sauce keeps 3 days in the fridge. Assemble the bowls fresh and drizzle the sauce just before eating.

Can I use dried cranberries for the sauce? Fresh or frozen work best — they burst and thicken naturally. Dried cranberries need soaking in hot water for 15 minutes first, and the sauce will be sweeter, so skip the honey.

Can I bake the kofta instead of frying? Yes. Bake at 200°C (400°F) for 15–18 minutes, turning once halfway, until browned and cooked through.

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