Pork chops are a versatile and often underrated protein choice that can be prepared quickly, making them ideal for busy weeknights. For those following a ketogenic diet, boneless pork chops offer a fantastic, low-carb option that can be both comforting and delicious. This article explores various keto boneless pork chop recipes, offering detailed instructions, ingredient selection tips, and serving suggestions to help you create the perfect keto-friendly meal.
Why Pork Chops are Great for Keto
Pork chops are naturally low in carbohydrates and high in protein, making them an excellent choice for a ketogenic diet. However, the way they are cooked and the sauces they are served with can significantly impact their suitability for keto. Opting for low-carb cooking methods and sauces ensures that pork chops remain a keto-friendly option.
Ingredient Selection and Preparation
Choosing the right ingredients is crucial for creating a delicious and healthy keto pork chop dish.
Selecting Pork Chops
- Thickness Matters: Instead of buying pre-cut thin boneless pork chops, consider cutting your own to a thickness of at least 1.5 inches. Thicker chops are less likely to overcook and dry out, resulting in juicier and more tender meat.
- Pork Loin: Purchase a 3-pound pork loin and cut it into 6 even chops. Start by cutting the loin in half, then cut each half into thirds.
- Bone-In vs. Boneless: While boneless pork chops are often preferred for their ease of cooking, bone-in chops can also be used. Keep in mind that bone-in chops may require a slightly longer cooking time.
- Quality Cuts: Boneless pork chops are a low-cost cut of meat.
Key Ingredients and Substitutions
- Avocado Oil: Use 2 tablespoons of avocado oil or any other oil you prefer.
- Butter: Unsalted butter is essential for creating rich and flavorful sauces.
- Garlic: Freshly minced garlic adds a pungent and aromatic flavor to the dish.
- Bone Broth: Chicken bone broth (or beef broth) forms the base of many delicious keto sauces.
- Heavy Cream: Heavy cream provides a creamy texture and richness to sauces, essential for keto recipes due to its high fat content.
- Parmesan Cheese: Freshly grated Parmesan cheese adds a nutty and savory flavor while also thickening the sauce.
- Almond Flour: Used as a low-carb breading option for a crispy coating.
- Pork Rinds: Finely ground pork rinds can be used as a crunchy, keto-friendly breading alternative.
- Spices and Seasonings: Salt, pepper, garlic powder, Italian seasoning, onion powder, paprika, dried oregano, and red pepper flakes are commonly used to enhance the flavor of pork chops.
Keto Pork Chop Recipes
Garlic Butter Pork Chops
This recipe is a simple yet flavorful way to enjoy pork chops on a ketogenic diet.
Ingredients:
- Boneless pork chops (thick cut)
- Avocado oil
- Salt, pepper, and garlic powder
- Butter
Instructions:
- Season each side of the pork chops with salt, pepper, and garlic powder.
- Heat avocado oil in a large, heavy-bottomed skillet over medium-high heat.
- Cook the pork chops in the hot skillet for about 2 minutes on each side to get a good sear.
- Reduce the heat to medium and continue to cook until the internal temperature reaches 145°F (about 10 minutes). Use a probe meat thermometer to ensure accurate cooking.
- Remove the chops from the skillet and drizzle melted butter over the top.
Parmesan Cream Sauce Pork Chops
This recipe elevates the humble pork chop with a rich and creamy Parmesan sauce.
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Ingredients:
- 4 boneless pork chops (thick cut)
- 1 tablespoon butter
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chopped onion
- 4 cloves minced garlic
- ½ cup chicken bone broth
- 1 cup heavy whipping cream
- Basil
- Garlic powder
- Parmesan cheese
Instructions:
- Heat butter and olive oil in a large skillet over medium-high heat.
- Add salt and pepper to both sides of the pork chops.
- Place the pork chops in the heated skillet and cook evenly on both sides until they reach an internal temperature of at least 145°F. Set them aside to rest.
- Into the same skillet, add the chopped onion and cook for 2-3 minutes until it begins to brown and turn tender.
- Add in 4 cloves of minced garlic and cook for an additional 30 seconds.
- Pour in ½ cup of bone broth and 1 cup of heavy whipping cream.
- Reduce the heat to medium-low and whisk in the basil, garlic powder, and Parmesan cheese.
- Simmer until the sauce thickens, then return the pork chops to the skillet to warm through.
Easy Keto Shake Bake Pork Chops
This recipe offers a crispy, savory coating using almond flour and Parmesan cheese.
Ingredients:
- 4 boneless pork chops
- Almond flour
- Parmesan cheese
- Paprika
- Garlic powder
- Sea salt
- Black pepper
- Onion powder
- Egg
- Heavy cream
Instructions:
- Preheat oven to 400°F (200°C) and grease a large baking sheet.
- In a large zipper-style freezer bag, add almond flour, Parmesan cheese, paprika, garlic powder, sea salt, black pepper, and onion powder. Close the bag and shake to mix the breading.
- In a separate medium-size mixing bowl, beat the egg and the heavy cream.
- Dip a pork chop in the beaten egg mixture to lightly coat.
- Place the pork chop in the zippered bag, close the bag, and shake until coated.
- Open the bag and place the pork chop on the prepared baking sheet.
- Repeat the process with the remaining pork chops.
- Bake at 400°F (200°C) for 20 to 35 minutes, flipping the pork chops over halfway through cooking time.
Keto Pork Chops with Mushroom Cream Sauce
This recipe combines juicy pork chops with a decadent mushroom cream sauce.
Ingredients:
- 4 boneless pork chops
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons extra-virgin olive oil
- 8 oz baby bella mushrooms, sliced
- 2 cloves garlic, finely chopped
- ½ cup finely grated Parmesan
- ½ cup heavy cream
- 1 teaspoon dried oregano
- Pinch of crushed red pepper flakes
- 3 cups packed baby spinach
Instructions:
- Season pork chops on both sides with salt and pepper.
- In a large skillet over medium heat, heat olive 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.
- In the 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.
- Add Parmesan, cream, oregano, and red pepper flakes; season with salt and black pepper. Bring the sauce to a simmer and cook, stirring occasionally, until thickened, about 3 minutes. Add spinach and cook, stirring, until wilted, about 2 minutes more.
- Return pork chops to the skillet and cook until warmed through, about 5 minutes.
Smothered Pork Chops with Low Carb Gravy
This recipe creates a comforting and flavorful dish with a rich, low-carb gravy.
Ingredients:
- Pork chops
- Olive oil
- Salt and pepper
- Butter
- Mushrooms
- Garlic
- Dried thyme
- Chicken broth
- Cream cheese
Instructions:
- Heat olive oil in a large skillet to medium-high.
- Season the pork chops with salt and pepper, then sauté them for a few minutes on each side until browned. Remove the pork chops and set aside.
- Add butter and mushrooms to the skillet, then sauté them for a few minutes until they start to caramelize.
- Add garlic and sauté for about 20 seconds. Then add dried thyme and pour in chicken broth to deglaze the pan, scraping up all the brown bits of flavor.
- Stir in cream cheese and simmer until the gravy thickens.
- Return the pork chops to the skillet and simmer in the gravy until they are heated through.
Oven Fried Pork Chops
A healthy keto friendly spin on a favorite southern dish, oven fried pork chops.
Ingredients:
- Pork chops
- Pork rinds
- Parmesan cheese
- Seasonings
- Egg
Instructions:
- 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.
- In the bowl of a food processor*, add pork rinds and pulse 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.
- Combine all ingredients into a shallow dish (for breading porkchops) and whisk until egg mixture is smooth and well combined.
- Pat pork chops dry and sprinkle both sides generously with salt and pepper.
- With one hand, coat both sides of pork chop with egg wash by flipping in the dish.
- 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.
- 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.
Tips for Perfect Keto Pork Chops
- Use a Meat Thermometer: A probe meat thermometer is essential for ensuring pork chops are cooked to the correct internal temperature of 145°F, preventing overcooking and dryness.
- Sear the Pork Chops: Searing the pork chops in a hot skillet before cooking them through helps to develop a flavorful crust.
- Don't Overcook: Overcooked pork chops can become tough and dry. Use a meat thermometer and adjust cooking times accordingly.
- Rest the Meat: Allow the pork chops to rest for a few minutes after cooking to allow the juices to redistribute, resulting in a more tender and flavorful chop.
- Freshly Grated Parmesan: Using freshly grated Parmesan cheese can significantly enhance the flavor of cream sauces.
- Season Liberally: Seasoning your pork chops before cooking is key to making a tasty pork chop.
Serving Suggestions
Keto pork chops can be paired with a variety of low-carb side dishes to create a complete and satisfying meal.
Read also: Keto Calorie Counting: A Detailed Guide
- Cauliflower Mac and Cheese: A creamy and comforting alternative to traditional mac and cheese.
- Bacon Green Beans: Adds a savory and crunchy element to the meal.
- Steamed Broccoli: A simple and healthy side dish that complements the richness of the pork chops.
- Cauliflower Rice: A versatile and low-carb alternative to rice.
- Roasted Green Beans: A simple and flavorful side dish that pairs well with pork chops.
- Italian Antipasto Brussels Sprouts Salad: Adds a fresh and flavorful element to the meal.
- Asparagus: A simple and healthy side dish that complements the flavors of pork.
Storage and Reheating
Leftover keto pork chops can be stored in an airtight container in the refrigerator for 3 to 4 days. Reheat gently in a skillet or oven to prevent drying out. The mushroom cream sauce can also be prepared up to 3 days ahead of time and stored in the refrigerator.
Common Pitfalls and How to Avoid Them
- Tough Pork Chops: This is due to overcooking or a tough cut of meat. Use a meat thermometer to avoid overcooking, and consider using a meat mallet to tenderize thicker chops.
- Dry Pork Chops: This is due to overcooking. Use a meat thermometer and cook the chops to an internal temperature of 145°F.
- Bland Flavor: Season the pork chops generously with salt, pepper, and other spices to enhance the flavor.
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