Lebanese Kafta (Spiced Meat Patties)

Serves 4-6 | Prep: 20 minutes + 30 minutes chilling | Cook: 15 minutes

Nutritional Information (Per Serving – 4 servings)

• Calories: 275
• Protein: 35g
• Carbs: 4g
• Fat: 12g
• Fiber: 1g

Ingredients

For the Kafta:

• 1.5 lbs (680g) ground lamb (85/15) or lean ground beef (90/10)
• 1 large yellow onion, very finely minced
• 1/2 cup fresh flat-leaf parsley, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon ground allspice
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon ground cumin
• 1 teaspoon salt
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 2 tablespoons pine nuts, finely chopped (optional)

For the Yogurt Sauce:

• 1 cup Greek yogurt (0% fat)
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon tahini
• 1 tablespoon fresh mint, chopped
• Salt to taste

For Serving:

• Whole wheat pita bread or naan
• Fresh cucumber, diced
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Fresh herbs (mint, parsley, cilantro)
• Lemon wedges
• Hummus (optional)

Instructions

Prepare the Kafta:

1. Prep Onion: Finely mince the onion and place in a clean kitchen towel. Squeeze out excess moisture – this prevents soggy kafta. Set aside for 10 minutes to drain further.
2. Mix Spices: In a large bowl, combine allspice, cinnamon, black pepper, cumin, salt, and cayenne. Mix well.
3. Combine Ingredients: Add ground meat, drained onion, parsley, garlic, and pine nuts (if using) to the spice mixture.
4. Mix Thoroughly: Using clean hands, gently but thoroughly mix all ingredients until just combined. Don’t overmix – this makes the meat tough.
5. Rest the Mixture: Cover and refrigerate for 30 minutes minimum, up to 4 hours. This allows flavors to meld and makes shaping easier.

Make the Yogurt Sauce:

1. Combine Ingredients: In a bowl, whisk together Greek yogurt, minced garlic, lemon juice, tahini, and mint.
2. Season: Add salt to taste. The sauce should be tangy and garlicky.
3. Chill: Refrigerate until ready to serve. Can be made up to 2 days ahead.

Shape and Cook the Kafta:

Traditional Method (Skewers):

1. Shape: With wet hands, take about 1/3 cup of mixture and shape around metal skewers into sausage shapes, about 4-5 inches long.
2. Grill: Preheat grill to medium-high. Cook for 12-15 minutes, turning every 3-4 minutes, until cooked through and nicely browned.

Pan Method (Patties):

1. Form Patties: Shape mixture into 8-10 oval patties, about 1/2 inch thick.
2. Cook: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook patties for 4-5 minutes per side until golden brown and cooked through (internal temp 160°F).

Oven Method (Meal Prep Friendly):

1. Preheat: Oven to 400°F (200°C). Line baking sheet with parchment.
2. Shape: Form into patties or small meatballs.
3. Bake: 15-18 minutes for patties, 12-15 minutes for meatballs, until cooked through.

Serving Suggestions

For Cutting Phase:

• 2-3 kafta patties
• Large salad with cucumber, tomatoes, herbs
• 2 tablespoons yogurt sauce
• Skip the bread, add extra vegetables

For Bulking Phase:

• 3-4 kafta patties
• 1 whole wheat pita or 1/2 cup rice
• 1/4 cup hummus
• Full portion of yogurt sauce
• Mixed nuts or olives for healthy fats

Mediterranean Bowl Style:

• Kafta over mixed greens
• Diced cucumber, tomatoes, red onion
• Dollop of yogurt sauce and hummus
• Fresh herbs and lemon squeeze

Pro Tips for Bodybuilders

1. Protein Boost: Mix in 1 scoop unflavored protein powder for extra 20-25g protein per batch
2. Fat Control: Use 93/7 ground beef instead of lamb (reduces fat by 4g per serving)
3. Meal Prep Strategy:
   • Cook full batch on Sunday
   • Store cooked kafta and sauce separately
   • Reheat gently to avoid drying out
4. Texture Tip: Don’t overmix the meat – mix just until combined for tender results
5. Flavor Development: Make mixture a day ahead for deeper flavor
6. Sodium Management: Rinse minced onion in cold water before using to reduce sodium

Ingredient Substitutions

• Ground Lamb: Ground beef, turkey, or chicken (adjust cooking time for poultry)
• Pine Nuts: Chopped almonds or pistachios
• Fresh Parsley: 2 tablespoons dried parsley
• Allspice: Equal parts cinnamon, cloves, and nutmeg
• Tahini: Almond butter or cashew butter

Storage & Meal Prep

Raw Kafta:

• Refrigerator: Up to 2 days shaped and covered
• Freezer: Up to 3 months (freeze on trays, then transfer to bags)
• From Frozen: Thaw overnight, cook as directed

Cooked Kafta:

• Refrigerator: Up to 4 days in sealed container
• Freezer: Up to 2 months
• Reheating: Gentle heat with splash of broth to prevent drying

Yogurt Sauce:

• Refrigerator: Up to 5 days
• Do Not Freeze: Yogurt will separate

Traditional Serving Notes

Authentic kafta is often served as part of a mezze spread with multiple small dishes. The spice blend varies by family, but allspice and cinnamon are signature flavors that distinguish Lebanese kafta from other Middle Eastern meat dishes.

Equipment Note: If using wooden skewers, soak them in water for 30 minutes before use to prevent burning.

This Lebanese classic combines aromatic spices with high-quality protein for a Mediterranean approach to bodybuilding nutrition. The yogurt sauce adds probiotics and extra protein while keeping the dish authentic and flavorful.