Pork chops are a versatile and tasty meal option that can be easily adapted for a ketogenic diet. Whether you prefer pan-fried, baked, or smothered in a creamy sauce, there's a keto pork chop recipe to satisfy your cravings while keeping your carb count low. This article explores various keto pork chop recipes, offering detailed instructions, tips, and variations to help you create a delicious and satisfying meal.
Pan-Fried Keto Pork Chops with Parmesan Cream Sauce
This recipe elevates a simple cut of meat into a gourmet dish with a rich, flavorful sauce while remaining keto-friendly.
Ingredients:
- 4 boneless pork chops (thick cut)
- 1 tbsp. butter, unsalted
- 1 tbsp. olive oil
- Salt and pepper to taste
- ½ cup chicken bone broth (or beef broth)
- 1 cup heavy whipping cream
- Chopped onion
- 4 cloves minced garlic
- Basil
- Garlic powder
- Parmesan cheese
Instructions:
- Sear the Pork Chops: Season both sides of the pork chops with salt and pepper. Heat butter and olive oil in a large skillet over medium-high heat. Place the pork chops in the skillet and cook evenly on both sides until they reach an internal temperature of at least 145 degrees Fahrenheit. Set them aside to rest.
- Prepare the Cream Sauce: Add the chopped onion to the same skillet and cook for 2-3 minutes until it begins to brown and turn tender. Add the minced garlic and cook for an additional 30 seconds.
- Create the Parmesan Sauce: Pour in the bone broth and heavy whipping cream. Reduce the heat to medium-low and whisk in the basil, garlic powder, and Parmesan cheese. Simmer until the sauce thickens.
- Combine and Serve: Return the pork chops to the skillet and coat them in the Parmesan cream sauce. Serve with a side of steamed broccoli or your favorite keto-friendly vegetables.
Oven-Fried Keto Pork Chops with Pork Rind Breading
This recipe offers a healthy, keto-friendly twist on a southern classic, delivering a super tender and extra crispy result without the unhealthy fats and high carbs of traditional frying.
Ingredients:
- Pork chops
- Pork rinds
- Parmesan cheese
- Egg
- Seasonings (salt, pepper, Italian seasoning, onion powder, garlic powder, paprika)
Instructions:
- Prepare the Breading: In a food processor, pulse pork rinds until they break down into small pieces. Empty the pork rind crumbs into a shallow dish and add Parmesan cheese and seasonings. Stir to combine, adjusting salt as needed, since pork rinds can be salty.
- Prepare the Egg Wash: Combine eggs and a splash of water or heavy cream in a separate shallow dish and whisk until smooth.
- Preheat and Prep: Preheat oven to 425 degrees Fahrenheit. Place a baking rack on a baking tray and spray with non-stick cooking spray. You may place parchment paper on the bottom for easier cleanup.
- Bread the Pork Chops: Pat pork chops dry and sprinkle both sides with salt and pepper. Dip each pork chop in the egg wash, ensuring both sides are coated. Then, cover the pork chop with the pork rind mixture, pressing gently to adhere. Shake off any excess breading and place onto the prepared baking rack/tray.
- Bake the Pork Chops: Bake for 12-15 minutes, or until an instant-read thermometer reads 160 degrees Fahrenheit for a perfect medium doneness. For medium-well to well-done, cook for an additional 3-5 minutes.
- Serve and Enjoy: Serve the oven-fried pork chops with your favorite keto-friendly sides.
Tips for Pork Rind Breading:
- Use any flavor of pork rinds to create different flavor combinations.
- Be mindful of the ingredients in flavored pork rinds, as some may contain sugar and be non-keto compliant.
- Add your own flavorings to create a custom blend.
Smothered Keto Pork Chops with Low Carb Gravy
This recipe provides a comforting and satisfying meal with a rich and velvety low-carb gravy.
Ingredients:
- Pork chops (any cut)
- Olive oil
- Butter
- Mushrooms
- Garlic
- Dried thyme
- Chicken broth
- Cream cheese
- Salt and pepper to taste
Instructions:
- Sear the Pork Chops: Season the pork chops with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Sauté the pork chops for a few minutes on each side until they are seared and browned. Remove the pork chops from the skillet and set aside.
- Sauté Mushrooms and Garlic: Add butter to the skillet, then add the mushrooms. Sauté for a few minutes until they begin to caramelize. Add the garlic and sauté for about 20 seconds until fragrant.
- Make the Gravy: Add the dried thyme and pour in the chicken broth to deglaze the pan, scraping up any browned bits. Stir in cream cheese and simmer until the gravy thickens.
- Smother the Pork Chops: Return the pork chops to the skillet and simmer in the gravy until they are heated through.
- Serve and Enjoy: Serve the smothered pork chops with your favorite keto-friendly side dishes.
Tips for Smothered Pork Chops:
- Use thinner pork chops for a quicker cooking time.
- Ensure not to overcook the pork chops, as overcooked pork can become tough and dry.
- If using thick chops, consider using a meat mallet to pound them out a little on each side to help break down the fibers.
Keto Pork Chops with Mushroom Cream Sauce
This recipe combines tender boneless pork chops with a luscious mushroom cream sauce, offering a restaurant-quality meal that's easy to make at home.
Read also: Delicious Keto Pork Chops Recipe
Ingredients:
- 4 boneless pork chops
- Kosher salt
- Freshly ground black pepper
- 2 Tbsp. 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 tsp. dried oregano
- Pinch of crushed red pepper flakes
- 3 cups packed baby spinach
Instructions:
- Season and Sear Pork Chops: 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.
- Cook Mushrooms and Garlic: 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.
- Prepare Mushroom 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 Simmer: Return pork chops to skillet and cook until warmed through, about 5 minutes. Serve immediately.
Shake and Bake Keto Pork Chops
Shake and bake pork chops are a quick and easy way to get a flavorful, crispy crust without the mess of traditional breading.
Ingredients:
- Pork chops
- Almond flour
- Parmesan cheese
- Paprika
- Garlic powder
- Sea salt
- Black pepper
- Onion powder
- Egg
- Heavy cream (optional)
Instructions:
- Preheat and Prep: Preheat oven to 400°F (200°C) and generously grease or oil a large baking sheet.
- Prepare the Breading: In a large zipper-style freezer bag, add almond flour, Parmesan cheese, paprika, garlic powder, sea salt, black pepper, and onion powder. Close bag and shake to mix breading.
- Prepare Egg Wash: In a separate medium-size mixing bowl, beat the egg and the heavy cream.
- Coat Pork Chops: Dip a pork chop in beaten egg mixture to lightly coat. Place pork chop in the zippered bag, close the bag, and shake pork chop until coated.
- Bake Pork Chops: Open the bag and place pork chop on the prepared baking sheet. Repeat process with remaining pork chops. Bake at 400°F (200°C) for 20 to 35 minutes (depending on the thickness of pork chop and whether it is bone-in or boneless), flipping the pork chops over halfway through cooking time.
- Serve: Remove from oven and serve.
General Tips for Cooking Keto Pork Chops
- Choose the Right Cut: Boneless pork chops are generally easier and faster to cook.
- Season Generously: Season pork chops well with salt, pepper, and your favorite herbs and spices.
- Don't Overcook: Pork chops are best when cooked to an internal temperature of 145 degrees Fahrenheit. Overcooking can result in dry, tough meat.
- Use a Meat Thermometer: A meat thermometer is the best way to ensure that your pork chops are cooked to the correct temperature.
- Let Rest: After cooking, let the pork chops rest for a few minutes before cutting into them. This allows the juices to redistribute, resulting in more tender and flavorful meat.
- Add Healthy Fats: Use olive oil, butter, or avocado oil for searing or cooking pork chops.
- Pair with Keto-Friendly Sides: Serve pork chops with low-carb vegetables, such as broccoli, asparagus, spinach, or cauliflower rice.
Complementary Side Dishes
Almost any side dish will taste delicious with pork. Pork is generally complemented best with a slightly sweet side dish or one with bold flavors. Consider serving your keto pork chops with:
- Roasted green beans
- Italian antipasto brussels sprouts salad
- Cauliflower rice
- Asparagus
Read also: Juicy Keto Meatballs
Read also: Pork Rinds: Keto Diet Staple?