If you’re in the market for a homestyle keto meal to feed your family, look no further. Keto pork chops are coated in a seasoned low carb breading and baked in an oven until crisp and tender. The ultimate family friendly keto supper!
I’m proud to be partnering with The Ohio Pork Council to bring you this recipe. To learn more about responsible and sustainable pig farming, visit Ohiopork.org.
Who else craves country style home cookin’ on the regular? I certainly do. My Southern heart loves to chow down on fried foods, mashed taters, and a vegetable that tastes more like honey butter than veggies.
But alas, I rarely do that anymore because it’s not good for me and I feel terrible afterwards. While I might make better choices these days, it doesn’t mean I haven’t lost my love for those types of foods.
These oven “fried” keto pork chops are exactly what you need next time you’re craving a bonafide home cooked meal. They’re insanely easy to prepare and taste like the little country diner in the middle of no where. (FYI- that means they’re delicious)
These Oven “Fried” Keto Pork Chops Are Going To A New Family Favorite
And I’ll tell ya why:
- Guaranteed juicy pork chops
- All the comfort without any of the bloat
- Start to finish in just 30 minutes
- Kid friendly and mom approved
- Simple, clean ingredients that are easily found at major grocers
- Keto and gluten free
- Dairy free and Paleo adaptable
How To Make These Keto Pork Chops In Your Oven At Home
Check out the video to see how to make these juicy “fried” keto pork chops at home in your oven.
Here’s what you need:
- Shallow bowl or pie plate
- Measuring cups and spoons
- Plastic bag or glass container with a tight lid
- Sheet pan with wire rack
Why Eat Pork If You’re Keto?
Pork, the other white meat. Okay, I’m aging myself but really, don’t be afraid of leaner cuts of meat like pork chops if you’re eating keto! Low fat and low carb is a great way to enjoy the diet too!
Contrary to popular belief, there is much more to a ketogenic diet than steak, butter, and burgers. In fact, lean proteins like pork are fantastic if you’re trying to watch calories, cholesterol, or saturated fat. Pork chops are a welcomed addition to any plate, be it keto, paleo, or Whole30.
What To Serve With Your Baked Keto Pork Chops
These “breaded” low carb pork chops are sure the star of the plate but no pork chop is complete without all the fixins. Here are some sides that would be a great addition to your meal:
- Mashed cauliflower
- Green peas
- Keto buttermilk cornbread
- Crispy brussel sprouts
- Southern keto cornbread dressing
- Creamy cauliflower rice
- Sugar Free Cranberry Jelly
Ingredients and Substitutions
These crispy baked keto pork chops are so easy to whip up for dinner any night of the week. If you find yourself out of an ingredient, here are my suggestions for swaps:
- Pork chops– I used bone-in pork chops that were about 1″ thick. You may use boneless chops too. If they are about 1″ thick then the cooking time will remain the same. If your chops are thinner (like breakfast chops), then you’ll want to reduce the cook time. If they are super thick chops, increase the cook time. The internal temperature should reach 145 degrees F for a nice pink center.
- Almond flour– if you have a nut allergy, you may replace the almond flour with more crushed pork rinds.
- Pork rinds– these provide a nice crunch in the breading, similar to panko. To make these, simply pulse whole pork rinds in a small food processor or place in a plastic bag and roll a rolling pin over the top until they’re finely crushed. Alternatively, you can purchase crushed pork rinds on Amazon.
- Half n Half– you may also use heavy cream but be aware that this will slightly increase the calories of the final dish.
- 1 egg
- 2 tablespoons half n half
- 4 bone-in center cut pork chops, about 1" thick
- 1/2 cup almond flour
- 1 ounce crushed pork rinds (about 1/3 cup)
- 1 teaspoon garlic powder
- 1/2 teaspoon parsley
- 1/2 onion powder
- 1/2 teaspoon paprika
- 1/4 teaspoon dry mustard
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- Preheat oven to 400 degrees. Line a baking sheet with a wire rack and set aside.
- In a shallow bowl or pie plate, whisk the half and half and egg together until fully combined.
- Dip both sides of each pork chop in the egg mixture. Leave pork chops in the dish until ready to coat.
- In a large plastic bag, or glass container with a tight lid, add the almond flour, crushed pork rinds, and spices. Seal the bag and shake well to mix.
- Add the pork chops to the plastic bag. Seal and shake well until all breading is stuck on the pork chops.
- Transfer the coated pork chops to the wire rack.
- Bake for 12 minutes. Flip and cook 10 minutes more or until internatl temperature reaches 145 degrees for a light pink center.
See section "ingredients and substitutions" for a list of applicable subsitituions.
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Nutrition Information:Yield: 4 Serving Size: 1 pork chop
Amount Per Serving: Calories: 461Total Fat: 22.1gCarbohydrates: 4.1gNet Carbohydrates: 2.5gFiber: 1.6gProtein: 58g
All nutrition information is approximate. For the most accurate nutrition information, use an online nutrition calculator.