Delicious and Easy Keto Boneless Pork Chop Recipes

For those following a ketogenic diet, finding satisfying and flavorful meals can sometimes feel like a challenge. Pork chops, being naturally low in carbs, are an excellent option for keto-friendly meals. This article explores a variety of keto boneless pork chop recipes, offering everything from quick weeknight dinners to more elaborate dishes perfect for entertaining.

Why Pork Chops are Great for Keto

The keto diet revolves around achieving ketosis, a metabolic state where the body primarily uses fat for energy instead of carbohydrates. Pork, in its raw form, is virtually carb-free, making it a suitable choice for anyone adhering to a ketogenic lifestyle. While meat isn't mandatory on keto, pork chops offer a versatile and protein-rich option.

General Tips for Cooking Keto Pork Chops

Before diving into specific recipes, here are some general tips to ensure your keto pork chops turn out perfectly:

Seasoning is Key

Proper seasoning is crucial for a flavorful pork chop. Simple combinations like salt, pepper, Italian seasoning, and onion powder work well. Don't be afraid to experiment with other herbs and spices to create your desired flavor profile.

Searing for Flavor

Searing the pork chops in a hot skillet before further cooking helps to develop a delicious crust and enhances the overall flavor. A cast iron skillet is particularly effective for achieving a good sear.

Read also: Easy Low-Carb Cheese Crackers

Don't Overcook

The key to a juicy pork chop is to avoid overcooking it. Use a meat thermometer to monitor the internal temperature. Medium doneness, around 145-160°F, ensures the chop remains tender and flavorful.

Embrace Sauces and Gravies

Many keto pork chop recipes benefit from a pan sauce or gravy, adding moisture and richness to the dish. Keto-friendly liquids like chicken broth, heavy cream, and wine can be used to create delicious sauces.

Keto Boneless Pork Chop Recipes

Dijon Cream Sauce Pork Chops

These pork chops are topped with a simple Dijon sauce that adds so much flavor to the tender pork chops. The Dijon sauce offers a delightful tang that complements the richness of the pork.

Ingredients:

• 4 boneless pork chops (about 6 oz each)
• Salt and pepper to taste
• Oil for searing
• Chicken broth
• Dijon mustard
• Heavy cream
• Fresh parsley for garnish

Instructions:

1. Season both sides of the pork chops with salt and pepper.
2. Heat oil in a skillet (preferably cast iron) over medium-high heat.
3. Sear the pork chops for about 5 minutes per side, until golden brown and cooked through. Use a meat thermometer to ensure an internal temperature of 145-160°F.
4. Remove the pork chops from the skillet and set aside.
5. Add chicken broth to the skillet and whisk to scrape up any browned bits from the bottom of the pan.
6. Stir in Dijon mustard and heavy cream. Cook, stirring often, until the sauce has reduced and thickened to your liking.
7. Return the pork chops to the skillet, drizzle with the Dijon sauce, and sprinkle with fresh parsley.

Breaded Air Fryer Pork Chops

These breaded air fryer pork chops are gluten-free and keto-friendly, offering a crispy and satisfying alternative to traditional breaded pork chops.

Ingredients:

• Boneless pork chops (thick-cut, 1 to 1 ½-inch thick)
• Almond flour
• Parmesan cheese (finely grated)
• Cajun seasoning (homemade recommended)
• Paprika (sweet)
• Garlic powder
• Nonstick cooking spray (propellant-free avocado oil spray)

Instructions:

1. Preheat the air fryer to 390°F for 5 minutes.
2. Combine almond flour, Parmesan cheese, Cajun seasoning, garlic powder, and paprika in a shallow bowl.
3. Blot the pork chops dry with paper towels and spritz both sides with oil.
4. Coat both sides with the breading mixture, shaking off the excess.
5. Spritz the air fryer basket with oil. Place the chops in the air fryer basket, leaving space in between.
6. Spritz the tops with cooking spray and cook for 6 minutes.
7. Flip and spritz the tops with additional cooking spray. Continue to cook for an additional 4 to 9 minutes, or until an instant-read meat thermometer reads 145 to no more than 160 degrees F.

Garlic Butter Pork Chops

This recipe features a quick and easy garlic butter sauce that elevates the flavor of the pork chops. Asparagus can be added for a complete one-pan meal.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Boneless pork chops
• Butter
• Minced garlic
• Chicken broth
• Lemon juice
• Cream
• Salt, pepper, Italian seasoning, and onion powder to taste
• Asparagus (optional)

Instructions:

1. Season the pork chops on both sides with salt, pepper, Italian seasoning, and onion powder.
2. Melt butter in a skillet on high heat. Add minced garlic and sauté until fragrant.
3. Add the pork chops and sear for a few minutes on each side.
4. Pour broth, lemon juice, and cream over the pork chops.
5. Bring to a boil, then reduce heat to medium. Add asparagus, if using.
6. Simmer for 7-10 minutes, or until the sauce thickens.

Oven-Fried Pork Rind Crusted Pork Chops

For a super crunchy and keto-friendly option, these oven-fried pork chops are coated in crushed pork rinds.

Ingredients:

• Boneless pork chops
• Pork rinds (crushed)
• Parmesan cheese
• Egg
• Seasonings (salt, pepper, garlic powder, etc.)

Instructions:

1. Preheat oven to 425 degrees and place rack in upper 3rd of oven. Fit a baking rack into a baking tray and spray to prevent sticking. For easier clean up, place parchment, silpat mat or aluminum foil in the bottom of the baking tray.
2. Pulse pork rinds in a food processor to break down the large pieces. Empty contents into a shallow dish (for breading porkchops) and add all seasonings and stir to combine. Taste to adjust for seasonings, especially salt as pork rinds themselves can be salty. Add salt if needed.
3. Combine all ingredients into a shallow dish (for breading porkchops) and whisk until egg mixture is smooth and well combined.
4. Pat pork chops dry and sprinkle both sides generously with salt and pepper.
5. With one hand, coat both sides of pork chop with egg wash by flipping in the dish.
6. With a dry hand, cover the exposed top of the pork chop with some of the panko. Flip and repeat until the entire pork chop is well covered. Shake off the excess and place onto baking rack/tray.
7. Bake for 12-15 minutes or until a instant read thermometer reads 160 degrees for a perfect medium. For medium well-well done, cook for an additional 3-5 minutes.

Creamy Mushroom Sauce Pork Chops

These keto pork chops are paired with a rich and creamy mushroom sauce, making for a comforting and flavorful meal.

Ingredients:

• 4 boneless pork chops
• Salt and pepper
• 2 Tbsp extra-virgin olive oil
• 8 oz baby bella mushrooms, sliced
• 2 cloves garlic, finely chopped
• ½ cup heavy cream
• ½ cup finely grated Parmesan
• 1 tsp dried oregano
• Pinch of crushed red pepper flakes
• 3 cups packed baby spinach

Instructions:

1. Season pork chops on both sides with salt and pepper.
2. In a large skillet over medium heat, heat oil. Add pork chops and cook, turning halfway through, until golden and cooked through, about 5 minutes per side. Transfer to a plate; keep warm.
3. In same skillet over medium heat, cook mushrooms, stirring occasionally, until softened, about 5 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more.
4. Add Parmesan, cream, oregano, and red pepper flakes; season with salt and black pepper. Bring sauce to a simmer and cook, stirring occasionally, until thickened, about 3 minutes. Add spinach and cook, stirring, until wilted, about 2 minutes more.
5. Return pork chops to skillet and cook until warmed through, about 5 minutes.

Serving Suggestions

Keto pork chops can be served with a variety of keto-friendly side dishes, such as:

• Cauliflower rice
• Roasted green beans
• Cheesy cauliflower mash
• Italian antipasto Brussels sprouts salad

Other Keto Pork Chop Recipe Ideas

• Keto Low-Carb Smothered Pork Chops: Pan-fried pork loin chops smothered in a rich, keto-friendly sauce.
• Seasoned Mexican Pork Chops: Topped with a chili verde sauce and served with Mexican green beans and cheesy cauliflower mash.
• Low Carb Grilled Pork Chops with Chipotle Sauce: Juicy and smoky grilled pork chops with a spicy chipotle sauce.
• Instant Pot Keto Smothered Pork Chops: Tender pork chops covered in a savory Southern brown gravy, cooked in an Instant Pot.
• Skillet pork chops with caramelized onions and bacon in a creamy sauce: Cooked in a cast iron skillet.
• Pork chops wrapped in bacon and grilled to crispy perfection.
• Healthy keto pork chops in a creamy garlic parmesan basil sauce.
• Low carb pork chops Romano.
• Parmesan crusted pork chops.

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