Are you looking for a healthy, keto-friendly twist on a classic comfort food? Look no further than oven-baked pork chops! These recipes deliver the satisfying crunch and juicy tenderness of fried pork chops without the unhealthy fats and carbs. Whether you're craving a simple weeknight dinner or want to impress your family with a flavorful one-pan meal, there's a keto pork chop recipe for you.
Why Oven-Baked Pork Chops?
Baking or oven-frying pork chops offers several advantages over traditional frying:
- Healthier: Reduces the amount of added fats, making it a lighter option.
- Keto-Friendly: By using low-carb breading alternatives, you can enjoy this dish while staying in ketosis.
- Less Mess: Baking eliminates the splattering oil and lingering fried food smell.
- Easy Cleanup: A single baking sheet makes cleaning up a breeze.
Keto Oven-Fried Pork Chops with Pork Rind Breading
This recipe utilizes a clever keto-friendly breading made from pork rinds for an extra crispy texture.
Ingredients:
- Pork chops (1-inch thick, boneless or bone-in)
- Pork rinds
- Parmesan cheese
- Egg
- Seasonings (salt, pepper, garlic powder, paprika, onion powder, Italian seasoning)
- Olive oil
Instructions:
- Prepare the Breading: Grind pork rinds in a food processor until you reach your desired texture. Mix with parmesan cheese and seasonings in a shallow dish. Adjust seasonings to taste, keeping in mind that pork rinds can be salty.
- Egg Wash: In a separate shallow dish, whisk an egg until smooth.
- Preheat Oven: Preheat oven to 425 degrees Fahrenheit (220 degrees Celsius). Place a baking rack on a baking tray and spray with non-stick cooking spray. For easier cleanup, line the baking tray with parchment paper, a silpat mat, or aluminum foil.
- Prepare Pork Chops: Pat pork chops dry and season generously with salt and pepper.
- Breading Process: Dip each pork chop in the egg wash, coating both sides. Then, dredge the pork chop in the pork rind mixture, ensuring it is fully covered. Shake off any excess breading.
- Bake: Place breaded pork chops on the prepared baking rack/tray. Bake for 12-15 minutes, or until an instant-read thermometer inserted into the thickest part of the pork chop registers 145 degrees Fahrenheit (63 degrees Celsius) for medium doneness. For medium-well to well-done, cook for an additional 3-5 minutes.
- Rest and Serve: Let the pork chops rest for a few minutes before serving. Enjoy with your favorite keto-friendly sides.
Tips and Variations
- Use different flavors of pork rinds to experiment with unique flavor combinations. Be mindful of the ingredients, as some flavored pork rinds may contain sugar.
- Add your own seasonings to the pork rind mixture to create a custom blend.
- Don't overcook the pork chops! Use a meat thermometer to ensure they are cooked to the correct internal temperature.
Easy Keto Shake and Bake Pork Chops
This recipe uses a "shake and bake" method for a quick and flavorful coating.
Ingredients:
- Pork chops (boneless or bone-in)
- Almond flour
- Parmesan cheese
- Paprika
- Garlic powder
- Sea salt
- Black pepper
- Onion powder
- Egg
- Heavy cream (optional)
Instructions:
- Prepare the Breading: In a large zipper-style freezer bag, combine almond flour, parmesan cheese, paprika, garlic powder, sea salt, black pepper, and onion powder. Close the bag and shake to mix the breading.
- Preheat Oven: Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius) and grease a large baking sheet.
- Egg Wash: In a separate medium-size mixing bowl, beat the egg and heavy cream (if using).
- Breading Process: Dip a pork chop in the egg mixture to lightly coat. Place the pork chop in the zippered bag with the breading, close the bag, and shake until the pork chop is coated.
- Bake: Open the bag and place the pork chop on the prepared baking sheet. Repeat with the remaining pork chops. Bake for 20 to 35 minutes, depending on the thickness of the pork chops and whether they are bone-in or boneless, flipping the pork chops over halfway through the cooking time.
- Serve: Remove from oven and serve.
Keto Oven Baked Pork Chops and Broccoli One-Pan Meal
Simplify dinner with this flavorful and convenient one-pan meal.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Pork chops (boneless)
- Fresh broccoli
- Melted butter
- Olive oil
- Parmesan cheese
- Minced garlic
- Spices (salt, pepper, Italian seasoning, parsley)
- Mozzarella cheese (optional)
Instructions:
- Preheat Oven: Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
- Prepare Ingredients: Wash and chop fresh broccoli, then pat dry.
- Prepare Baking Sheet: Cover a baking sheet with parchment paper or grease it.
- Make Spice Mixture: In a bowl, combine melted butter, olive oil, parmesan cheese, minced garlic, and spices (except the second parsley listed in the ingredient list, which is reserved for sprinkling on pork chops when they are done).
- Season Pork Chops: Place pork chops in the middle of the baking sheet. Brush one-third to half of the spice, oil, butter, and parmesan cheese mixture on top of the pork chops.
- Season Broccoli: Spoon the remaining spice mixture over the broccoli in a bowl and toss until evenly coated.
- Arrange on Baking Sheet: Place the broccoli all around the pork chops on the baking sheet.
- Bake: Cover the pan with aluminum foil and bake for 5 minutes. Then, remove the aluminum foil and bake for 5 more minutes.
- Add Cheese (Optional): Sprinkle the mozzarella cheese on top of the pork chops and turn the broccoli over so both sides bake evenly. Return to the oven and continue baking for 10-12 minutes or until done. Use a meat thermometer to ensure the internal temperature reaches 145 degrees Fahrenheit (63 degrees Celsius).
- Broil (Optional): Turn oven to broil and move the pan to the top shelf. Broil for 1-2 minutes so that the mozzarella cheese begins to bubble and brown. Leave the oven door slightly ajar while broiling to help the food brown without steaming. Watch carefully as the pork chops and broccoli can burn quickly.
- Rest and Serve: Remove from the oven and let the oven-baked pork chops rest for 3 minutes. Sprinkle the remaining parsley on top. Serve immediately.
Baked Italian Pork Chops (Keto)
This recipe combines the savory flavor of pork chops with the tangy sweetness of diced tomatoes and Italian herbs.
Ingredients:
- Boneless pork chops
- Canned diced tomatoes
- Italian seasoning
- Minced garlic
- Minced onion
- Salt and pepper
- Cauliflower rice (optional, for serving)
Instructions:
- Preheat Oven: Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
- Prepare Pork Chops: Place the pork chops in a baking dish and sprinkle with salt and pepper.
- Prepare Tomato Mixture: Open and drain the diced tomatoes. In a small mixing bowl, stir together the drained diced tomatoes, Italian seasoning, minced garlic, and minced onion.
- Combine and Bake: Pour the tomato-spice mixture on top of the pork chops. Bake in the preheated oven for 25 to 30 minutes, or until pork chops are cooked through. Cooking time may vary depending on the thickness of the chops.
- Serve: Serve Baked Italian Pork Chops with salad and cauliflower rice.
Baked Ranch Pork Chops (Keto)
This recipe uses ranch seasoning for a flavorful and family-friendly meal.
Ingredients:
- Bone-in pork chops (1-inch thick)
- Olive oil
- Ranch seasoning mix
- Salt and pepper
Instructions:
- Preheat Oven: Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
- Prepare Pork Chops: In a plastic container or zip-top bag, combine pork chops, olive oil, and ranch seasoning. Shake or massage the bag to evenly coat the pork chops.
- Bake: Transfer pork chops to an oven-safe baking dish and season with salt and pepper if needed. Bake uncovered for 20 minutes.
- Serve: Serve with your favorite keto-friendly sides.
Tips and Variations
- Use boneless pork chops instead of bone-in, but reduce the bake time by 3-5 minutes to prevent overcooking.
- Let the pork chops sit with the seasoning for 15-30 minutes (or longer in the fridge) to boost flavor.
- Grill the pork chops instead of baking. Grill over medium heat for about 4-5 minutes per side, or until the internal temperature reaches 145 degrees Fahrenheit (63 degrees Celsius).
Keto Pork Chops with Mushroom Cream Sauce
Elevate your pork chop game with this decadent and flavorful mushroom cream sauce.
Ingredients:
- Boneless pork chops
- Kosher salt
- Freshly ground black pepper
- Extra-virgin olive oil
- Baby bella mushrooms, sliced
- Garlic, finely chopped
- Heavy cream
- Finely grated Parmesan
- Dried oregano
- Crushed red pepper flakes
- Baby spinach
Instructions:
- Season Pork Chops: Season pork chops on both sides with salt and pepper.
- Sear Pork Chops: 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.
- Sauté Mushrooms: 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.
- Make Cream Sauce: 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.
- Combine and Serve: Return pork chops to skillet and cook until warmed through, about 5 minutes. Serve immediately.
Tips and Variations
- Use freshly grated Parmesan for the best flavor.
- Serve over cauliflower rice, roasted green beans, or Italian antipasto Brussels sprouts salad for a complete meal.
General Tips for Perfect Keto Oven Baked Pork Chops
- Choose the Right Cut: 1-inch thick pork chops are ideal for baking. You can use boneless or bone-in chops, but avoid thick-cut chops for these recipes.
- Pat Dry: Always pat the pork chops dry with paper towels before seasoning. This helps them to caramelize and brown during cooking.
- Don't Overcook: Use a meat thermometer to ensure the pork chops reach an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius). Overcooking can result in dry, tough pork chops.
- Rest Before Serving: Allow the pork chops to rest for a few minutes before slicing and serving. This allows the juices to redistribute, resulting in a more tender and flavorful chop.
- Season Generously: Don't be afraid to use plenty of seasonings to add flavor to your pork chops.
Complementary Side Dishes
Complete your keto pork chop meal with these delicious and low-carb side dishes:
- Cauliflower rice
- Roasted broccoli
- Green bean almondine
- Air fryer cauliflower
- Kale salad
- Air fryer zucchini
- Roasted cabbage
- Italian antipasto Brussels sprouts salad
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