Lamb Koftas | Gluten Free, Low FODMAP

Ooh, these lamb koftas are quite the treat! They can be baked in a bulk batch, eat half for dinner in wraps or with mash, and freeze the other half. They defrost and reheat really well for a quick meal another time. You can also use seasonal veges and herbs in them! Drizzle some pesto + serve with tzatziki and gluten free flatbread. Kids love them, they will become a family favourite!

Lamb Koftas


About 30 to 40, depending how big you make them


  • 2 cups finely grated veges (takes about 1 carrot and 1 small zucchini)
  • 2 free range eggs
  • 1 tsp garlic infused olive oil
  • 2 tsps roast onion infused olive oil
  • 1/4 cup chopped flat leaf parsley leaves
  • 3 tbsp Moroccan Seasoning (or see ingredients below)
  • 1 cup fresh gluten free breadcrumbs (about 50gm or 2 small slices of gluten free bread)
  • 1kg finely ground lamb mince


  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1/2 to 1 tsp salt
  • 1 small hot chilli, or 1/4 tsp chipotle powder
  • 1 tsp smoked paprika
  • 2 tbsp dried or fresh mint leaves
  • 2 to 3 sprigs of dried or fresh thyme (about 1 tbsp of leaves)
  • 1 tbsp dried or fresh oregano leaves


  1. Heat oven, to a moderate temperature (180 degrees C)
  2. Process all the ingredients for the Moroccan Seasoning in a food processor mill
  3. Grate your gluten free bread slices in a food processor, to make the breadcrumbs. Set aside.
  4. In a food processor, using a fine grate plate (2mm), finely grate the vegetables (or you can use a stand grater)
  5. Remove grate plate, and put in the chopping blade. You can leave the grated vegetables in, they will just get chopped finer, which is what we want.
  6. Add the eggs, infused oils, herbs and seasoning mix.
  7. Process until just combined, using a silicon spatula to wipe down the sides of the processor
  8. Add the breadcrumbs and the mince
  9. Process until combined, trying not to over process the mince. You may need to move the mix around in your food processor, otherwise the bottom may get smooth and overmixed, but the top may not combine at all (or hand mix at this point, in a large bowl)
  10. Scoop out about 2 tablespoon amount of mix, then roll into balls (using wet hands if the mix is sticky, or use a small cookie scoop), then shape into an egg shape.
  11. Place into two large baking dishes (or bake in batches). You can fit quite a lot in. Just allow about 1cm between each, just enough so they are not touching. They will shrink a bit as they bake.
  12. Bake for 30 to 40 minutes in a moderate oven, until brown and cooked through (they can also be fried in a pan or on a BBQ)
  13. Serve with mash, polenta, salad, Tzatziki and Sweet Chilli Sauce.


  • They go great in wraps as lunch the next day, or slice and throw them on a pizza or calzone/ pide.
  • To freeze, allow to cool, then transfer into a freezer-proof container, using baking paper between layers. You can reheat from frozen, in a microwave dish, about 3 to 4 minutes for a small amount, up to 5 to 10 minutes for large amount.


  • You can leave out the eggs, and use the raw mix to stuff zucchini, capsicums and eggplants, then bake with grated cheese on top!


  • For burger patties, scoop out 3 to 4 tbsp. of mix, and flatten into burger patties, or use a patty maker. Cook on a bbq, grill or frypan for about 10 to 15 minutes, turning once, until cooked through. Makes 15 (from 3 to 4 tablespoon size scoops)


  • If you do not have 1 cup of gluten free bread crumbs, you can substitute 1 cup of cooked rice, or 1/2 cup of tapioca flour.
  • The Gluten Free lamb Koftas can also be pressed onto skewers to BBQ or grill.
  • If you are new to a Low FODMAP Way of Eating, check out my Beginner’s guide.
  • If you do not require low FODMAP recipe, you can use 2 cloves of garlic, crushed, and one small onion, finely diced, instead of the infused oils.


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