Turkish Baharat Köfta
If you're craving something bold, savory, and deeply satisfying, Turkish Köfte is your answer — and my gluten-free version brings all the flavor without the fillers. Made with ground beef or lamb, aromatic baharat spice (recipe here), and fresh herbs, these protein-rich meatballs are shaped and grilled until perfectly charred and juicy. The result? A dish that’s delicious, nourishing, and deeply rooted in tradition.
What Is Köfte? Köfte are traditional Middle Eastern and Mediterranean-style meatballs or patties made from ground meat, typically beef or lamb, mixed with spices, onions, and herbs. In Turkish cuisine, they’re often grilled on skewers or pan-fried and served with fresh salads, dips, and flatbreads. They're flavorful, versatile, and deeply comforting.
Traditional köfte recipes may include breadcrumbs or wheat-based binders, but we skip that here. This gluten-free version focuses on clean ingredients that support hormone balance, gut health, and satiety:
Grass-fed ground beef: A complete source of protein and rich in iron, zinc, and B vitamins — all crucial for energy, mood, and hormone regulation.
Baharat spice blend: A warm, complex mix of cinnamon, cumin, paprika, coriander, and more — offering anti-inflammatory and blood-sugar balancing benefits.
Fresh parsley and onions: Not just for flavor — they support liver health and detoxification pathways.
No gluten: Which means this dish is naturally low in carbs, grain-free, and easier on digestion.
How to Serve? Serve these flavorful koftes hot off the grill with:
A side of dairy-free yogurt sauce (think: lemon, garlic, mint, and coconut yogurt) or my beetroot mint dip (recipe here)
Roasted or grilled veggies like zucchini, peppers, or eggplant, or my oven-roasted lemon tahini Brussels sprouts (recipe here)
Salad, fresh greens, cucumber salad, or even wrapped in a lettuce leaf or gluten-free flatbread, or my 3-bean salad (recipe here)
Why You’ll Love This Dish
High in protein to stabilize blood sugar and reduce cravings
Easy to prep and grill — great for meal prep or weeknight dinners
Balanced and blood sugar-friendly, which supports hormone health
Full of flavor and deeply satisfying
Whether you’re grilling for a crowd or just want to make your weekday meals more exciting, these skewered beauties are bound to become a go-to favorite.
RECIPE
Ingredients
2.5 lbs ground beef
2 Tbsp baharat spice mix
1.5 tsp pink Himalayan salt
3.3 oz red onion, grated or made into a paste
2 garlic cloves, finely grated or made into a paste
1 bunch parsley, finely chopped
Instructions
For the best flavor, prepare a fresh baharat spice mix at home. Alternatively, use a clean, gluten-free store-bought version.
Prepare all ingredients: finely chop or grate the onion and garlic, and chop the parsley.
In a large bowl, combine the ground beef with the baharat, salt, onion, garlic, and parsley. Mix thoroughly by hand until a uniform mixture forms.
Portion the mixture into 100g (3.3 oz) servings. Shape each into your preferred form—meatball, patty, or traditional oval.
Preheat your grill to 400°F. Grill the koftas for 5 minutes on each side, or until fully cooked and nicely charred.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana