Keto Pork Chops Recipe: A Delicious and Healthy Spin on a Southern Classic

This article explores various keto-friendly pork chop recipes, offering a range of options from oven-baked and pan-seared to shake-and-bake, all while keeping the carb count low and the flavor high.

Introduction

For those following a ketogenic lifestyle, finding satisfying and delicious meals can sometimes be a challenge. Fried pork chops, a beloved comfort food, are often off-limits due to their high carb content. However, with a few clever substitutions and cooking techniques, it's possible to enjoy a keto-friendly version of this classic dish without sacrificing flavor or texture.

Oven-Fried Keto Pork Chops with Pork Rind Breading

One innovative approach involves using crushed pork rinds as a breading. This method not only provides a satisfying crunch but also keeps the recipe keto-compliant.

Ingredients and Preparation

To create these oven-fried pork chops, you'll need pork rinds, parmesan cheese, and your favorite seasonings. The pork rinds are processed into breadcrumbs using a food processor. These "breadcrumbs" are then combined with parmesan cheese and seasonings to create a flavorful coating for the pork chops.

Cooking Instructions

1. Preheat the oven to 425 degrees Fahrenheit and place the rack in the upper third of the oven.
2. Prepare a baking tray with a baking rack and spray it to prevent sticking.
3. Pat the pork chops dry and season generously with salt and pepper.
4. Coat the pork chops in an egg wash, then dredge them in the pork rind breading, ensuring they are fully covered.
5. Bake for 12-15 minutes, or until an instant-read thermometer reaches 160 degrees Fahrenheit for medium doneness.

Nutritional Information

Each serving of these keto-friendly pork chops contains fewer than 2 grams of carbs and under 400 calories.

Read also: Easy Low-Carb Cheese Crackers

Smothered Keto Pork Chops with Creamy Gravy

Another delicious option is smothered pork chops, featuring a rich and velvety low-carb gravy. This recipe is perfect for those who crave comfort food without the guilt.

Ingredients and Preparation

For this recipe, you'll need pork chops, olive oil, butter, mushrooms, garlic, dried thyme, chicken broth, and cream cheese. The pork chops are seasoned with salt and pepper and pan-seared to perfection.

Cooking Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Season the pork chops with salt and pepper and sear them for a few minutes on each side until browned.
3. Remove the pork chops and set aside.
4. Add butter and mushrooms to the skillet and sauté until they begin to caramelize.
5. Add garlic and sauté for about 20 seconds, then add dried thyme and chicken broth to deglaze the pan, scraping up any browned bits.
6. Stir in cream cheese and heavy cream until smooth and thickened.
7. Return the pork chops to the skillet and simmer in the gravy until heated through.

Garlic Butter Keto Pork Chops

For a quick and easy option, consider garlic butter pork chops. This recipe requires minimal ingredients and can be on the table in under an hour.

Ingredients and Preparation

You'll need pork chops, butter, garlic, broth, lemon juice, and cream. The pork chops are seasoned with salt, pepper, Italian seasoning, and onion powder.

Cooking Instructions

1. Melt butter in a skillet over high heat.
2. Add minced garlic and sauté until fragrant.
3. Sear the pork chops for a few minutes on each side until golden brown.
4. Pour broth, lemon juice, and cream over the pork chops.
5. Bring to a boil, then reduce heat to medium and simmer for 7-10 minutes, or until the sauce thickens.

Keto Pork Chops with Mushroom Cream Sauce

This recipe features a creamy mushroom sauce that perfectly complements the pork chops, keeping them moist and flavorful.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients and Preparation

For this recipe, you'll need boneless pork chops, extra-virgin olive oil, baby bella mushrooms, garlic, heavy cream, Parmesan cheese, baby spinach, and spices (salt, pepper, oregano, and red pepper).

Cooking Instructions

1. Season pork chops with salt and pepper and cook in a large skillet with olive oil over medium heat for about 5 minutes per side, until golden and cooked through.
2. Remove the pork chops from the skillet and set aside.
3. Add sliced mushrooms to the skillet and cook until softened, then add garlic and cook until fragrant.
4. Stir in heavy cream, Parmesan cheese, and spices.
5. Allow the sauce to simmer until thickened, then add baby spinach and cook until wilted.
6. Return the pork chops to the skillet and simmer in the sauce until warmed through.

Easy Keto Shake and Bake Pork Chops

This recipe offers a convenient and flavorful way to prepare pork chops with a crispy coating.

Ingredients and Preparation

You'll need almond flour, Parmesan cheese, paprika, garlic powder, sea salt, black pepper, onion powder, egg, and heavy cream.

Cooking Instructions

1. Preheat oven to 400 degrees Fahrenheit.
2. Combine almond flour, Parmesan cheese, paprika, garlic powder, sea salt, black pepper, and onion powder in a large freezer bag.
3. In a separate bowl, beat the egg and heavy cream.
4. Dip each pork chop in the egg mixture, then place it in the bag with the breading and shake until coated.
5. Place the coated pork chops on a greased baking sheet and bake for 20-35 minutes, flipping halfway through, until cooked through.

Keto Pork Chops with Parmesan Cream Sauce

This recipe features thick-cut boneless pork chops pan-fried and topped with a decadent Parmesan cream sauce with garlic and basil.

Ingredients and Preparation

You'll need boneless pork chops, butter, olive oil, onion, garlic, chicken bone broth, heavy whipping cream, basil, garlic powder, and Parmesan cheese.

Read also: Magnesium Supplements for Keto

Cooking Instructions

1. Heat butter and olive oil in a large skillet over medium-high heat.
2. Season pork chops with salt and pepper and cook evenly on both sides until they reach an internal temperature of at least 145 degrees Fahrenheit.
3. Set the pork chops aside to rest.
4. Add chopped onion to the skillet and cook until tender.
5. Add minced garlic and cook until fragrant.
6. Pour in bone broth and heavy whipping cream.
7. Reduce heat to medium-low and whisk in basil, garlic powder, and Parmesan cheese.
8. Simmer until the sauce thickens.

Tips for Perfect Keto Pork Chops

• Don't overcook: Pork chops can become tough and dry if overcooked. Use a meat thermometer to ensure they reach the proper internal temperature.
• Season generously: Seasoning is key to flavorful pork chops. Don't be afraid to use salt, pepper, and your favorite herbs and spices.
• Use a hot skillet: Searing the pork chops in a hot skillet helps to create a beautiful crust and lock in moisture.
• Let the pork chops rest: Allowing the pork chops to rest for a few minutes after cooking helps the juices redistribute, resulting in a more tender and flavorful chop.

Serving Suggestions

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

• Cauliflower rice
• Roasted vegetables (broccoli, asparagus, green beans)
• Italian antipasto Brussels sprouts salad
• Mashed cauliflower
• Zucchini noodles

tags: #keto #pork #chops #recipe