Pork chops are a versatile and simple-to-cook option for keto dinners. This article explores how to grill pork chops that are extra juicy and tender, seasoned to perfection with a mouthwatering dry rub.
Why Pork Chops on Keto?
Pork chops are a popular choice for low-carb and keto dieters because they have zero carbs per serving and are a solid source of protein and fat, depending on the cut. Their versatility allows them to be baked, grilled, or cooked in an air fryer, making them a favorite for many people.
Nutritional Benefits of Pork
Pork is not only keto-friendly but also offers several nutritional benefits. It contains vitamins such as vitamin B6, important for metabolizing macronutrients and supporting nervous system functions. Pork is also a good source of zinc.
The Key to Juicy Grilled Pork Chops: Brining
One of the secrets to grilling juicy pork chops is brining. This process allows the meat to retain more moisture during cooking, which is especially important when grilling over open flames, as pork can easily dry out.
Pickle Juice Brine: A Keto-Friendly Solution
Most brines require salt and sugar to penetrate the meat and add flavor, but added sugar is not suitable for keto. Use pickle juice. The salt penetrates the meat, and the vinegar tenderizes it simultaneously. An added bonus is the extra electrolytes.
Read also: Easy Low-Carb Cheese Crackers
Ingredients for Keto Grilled Pork Chops
- Pork chops: Bone-in or boneless pork chops work well, but boneless typically cook faster. Choose chops that are about 1-inch thick. Bone-in pork chops have an added dimension of flavor and richness. Due to having the bone still in when they are cooked, these are considered to be thicker cuts. Thicker cuts act better at retaining moisture in them and cook up the juiciest.
- Pickle juice: Save your jars of pickle juice after the pickles are all gone. It will keep in the fridge for months.
- Spices: A mix of paprika, cumin, garlic powder, and onion powder make up the dry rub. Smoked paprika adds a hint of smokiness, but regular paprika works well too.
- Salt and Pepper: The brine adds salt to the meat, so go lightly on the added salt until you taste the chops.
Step-by-Step Guide to Grilling Keto Pork Chops
- Brine the chops: Place the pork chops in a bowl and use enough pickle juice to cover them completely. Brine for 1 to 2 hours, depending on the thickness of the cut.
- Prepare the seasoning: Add the seasoning rub ingredients (paprika, cumin, garlic powder, onion powder, salt, and pepper) to an old spice jar and shake to combine.
- Season the chops: Remove the chops from the brine and pat them completely dry, then brush a little olive oil over both sides. Sprinkle with the seasoning, pressing lightly to adhere to the surface.
- Grill to perfection: Preheat the grill to medium-high on one section and medium on another. Grill the chops on one side over medium-high heat for 3 minutes. Then flip them over and move them to the medium heat for another 5 to 8 minutes, or until they reach 145ºF on an instant-read thermometer.
- Rest: Remove to a plate and let rest 5 minutes before serving.
Grilling Tips
- Choose pork chops that are at least 1 inch thick. Thinner cuts tend to cook through too quickly and dry out before they become golden brown on the outside.
- If you don’t have enough brine to cover the chops completely, add a little water. They should be fully submerged in the liquid so that they absorb the salt and flavorings more evenly.
- Pork chops cook quickly, so keep an eye on them. Grill the first side over medium-high heat for about 3 minutes, then flip and continue to grill on the second side for 5 to 8 more minutes. The total time depends on the thickness of the chops.
- Make sure to have the grill hot and scraped clean before adding the pork chops.
Variations and Flavor Enhancements
Keto Pork Chops Glaze
For a sugar-free glaze, combine butter, fresh garlic, Dijon mustard, Swerve brown sugar sweetener, keto maple syrup, maple extract, and hot pepper flakes. Simmer until the glaze starts to bubble and thicken, then brush on the pork chops during the last few minutes of grilling.
Ingredients for Keto Pork Chops Glaze:
- Butter
- Fresh garlic, crushed
- Dijon mustard
- Swerve brown sugar sweetener (or Lakanto golden)
- Keto maple syrup (or regular syrup if not concerned about carbs)
- Maple extract (optional, for more maple flavor)
- Hot pepper flakes (or cayenne powder/hot sauce to taste)
Instructions for Keto Pork Chops Glaze:
- Heat a medium pan to medium heat. Add butter, maple syrup, Dijon mustard, crushed garlic, brown sugar sweetener, and hot pepper flakes.
- Simmer until the glaze starts to bubble and thicken (a few minutes).
- Take off the stove and whisk in the maple extract.
- Divide the glaze in half and save some for dipping or using another time.
Rosemary Lime Butter
Another variation involves a rosemary lime butter mixture for added flavor. Combine rosemary, lime, and butter and add to the pork chops after searing.
Ingredients for Rosemary Lime Butter:
- Butter, softened
- Fresh rosemary, chopped
- Lime juice
- Lime zest
- Salt and pepper to taste
Instructions for Rosemary Lime Butter:
- Combine softened butter, chopped rosemary, lime juice, lime zest, salt, and pepper in a bowl.
- Mix well until all ingredients are fully incorporated.
- Set aside until ready to use.
Al Pastor Butter
For an "al Pastor" twist, create an al Pastor butter with pineapple, onion, and cilantro.
Ingredients for Al Pastor Butter:
- Butter, softened
- Pineapple, finely diced
- Red onion, finely diced
- Fresh cilantro, chopped
- Chili powder
- Cumin
- Salt and pepper to taste
Instructions for Al Pastor Butter:
- Combine softened butter, diced pineapple, diced red onion, chopped cilantro, chili powder, cumin, salt, and pepper in a bowl.
- Mix well until all ingredients are fully incorporated.
- Set aside until ready to use.
Serving Suggestions
Pork chops pair well with almost any keto-friendly side dish. Consider serving them with:
- Cauliflower macaroni and cheese
- Cucumber salad
- Roasted vegetables
- Keto Broccoli Slaw
- Keto Strawberry Jello Salad
- Butter-slathered Keto Cheesy Herb Muffins
How to Keep Pork Chops Warm and Juicy
Eat them while they’re still warm. After grilling, let them rest for about 3-4 minutes, then eat them right away.
Read also: Keto Calorie Counting: A Detailed Guide
Freezing and Reheating
Store cooked pork chops in an airtight container or bag. You can freeze for up to 3 months to avoid freezer burn and drying out. Before eating, let them thaw completely. Then, reheat in the microwave or on a skillet with a little melted butter.
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