Dante Carrillo
Pork chops are a versatile and keto-friendly food that can be cooked in various ways, including grilling, pan-searing, roasting, or baking. When preparing pork chops for a keto diet, it's important to focus on reducing carbohydrates and increasing healthy fats. One popular keto-friendly side dish is a creamy garlic parmesan sauce made with heavy whipping cream, cream cheese, and parmesan cheese. Other keto-friendly sides include non-starchy vegetables like asparagus, broccoli, spinach, and mushrooms, as well as healthy fats like avocado and cheese. For a well-rounded keto meal, balance the macronutrients and watch out for hidden sugars and high-carb ingredients in packaged pork chops.
| Characteristics | Values |
|---|---|
| Carbohydrates | Zero carbs |
| Protein | Moderate protein content |
| Fat | High-fat preparation methods |
| Sides | Non-starchy vegetables, cheese, avocado |
| Cooking methods | Slow cooker, instant pot, air fryer, cast-iron skillet, oven, grill |
| Sauce | Butter garlic, Dijon, creamy garlic parmesan, mushroom |
| Spices | Salt, pepper, oregano, red pepper, parsley, thyme |
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What You'll Learn
Keto pork chops with a butter garlic sauce
Ingredients
- Boneless pork chops
- Salt
- Pepper
- Garlic powder
- Avocado oil or extra-virgin olive oil
- Butter
- Parsley
- Chicken broth
- Heavy cream
- Broccoli or asparagus
- Nutritional yeast (optional)
Instructions
- Season each side of the boneless pork chops with salt, pepper, and garlic powder.
- Heat avocado oil or extra-virgin olive oil in a large heavy-bottomed skillet over medium-high heat.
- Cook the pork chops in the hot skillet for about 2 minutes on each side to get a good sear.
- Reduce the heat to medium and continue cooking for about 10 minutes, or until the internal temperature reaches 145°F.
- Once the pork chops are cooked through, remove them from the skillet and set them aside.
- In the same skillet, add sliced mushrooms and cook for about 5 minutes until softened.
- Add garlic and cook for an additional minute until fragrant, stirring occasionally to prevent burning.
- Add chicken broth, heavy cream, and a squeeze of lemon juice to the skillet.
- If using asparagus or broccoli, steam or sauté it separately and add it to the skillet.
- Simmer the sauce for 7-10 minutes or until it thickens. If the sauce is too runny, you can add cream cheese or a pinch of xanthan gum to thicken it.
- Return the pork chops to the skillet and let them simmer in the sauce for about 5 minutes to absorb the flavours.
- Plate the pork chops and drizzle melted butter over the top.
- Garnish with chopped parsley.
- Serve with a side of your choice, such as cauliflower mac and cheese or bacon green beans.
Keto-Friendly Sides
Pork chops are a versatile keto-friendly option that can be paired with various sides. Here are some ideas to accompany your keto pork chops:
- Non-starchy vegetables: Broccoli, asparagus, green beans, or cauliflower.
- Healthy fats: Avocado, cheese, or olive oil.
- Salads: Try a spinach salad with a tangy vinaigrette or a creamy coleslaw.
- Roasted vegetables: Cauliflower, broccoli, or mushrooms.
- Creamed vegetables: Creamed spinach or creamed mushrooms.
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Keto pork chops with dijon sauce
Ingredients
- Boneless pork chops (4 chops, 6 oz each)
- Salt and pepper
- Oil (extra-virgin olive oil is recommended)
- Chicken broth
- Heavy cream
- Dijon mustard
- Parsley
- Optional: Shallots, fresh rosemary, dry sherry, butter, garlic, mushrooms, red pepper flakes, horseradish, lemon juice, baby spinach, oregano, baby bella mushrooms, Parmesan
Method
Start by seasoning both sides of the pork chops with salt and pepper. Heat some oil in a large skillet over medium heat. Add the pork chops to the skillet and cook until golden on each side and cooked through, about 5 minutes per side. Remove the pork chops from the skillet and set them aside.
Next, make the Dijon sauce. Add the chicken broth to the skillet and whisk to scrape up any browned bits from the bottom of the pan. Then, add the heavy cream and Dijon mustard, and continue cooking until the sauce reduces and thickens to your desired consistency. If using an Instant Pot, simply stir in the cream and mustard and let the sauce simmer. You can also add some butter to make the sauce richer and creamier.
Finally, return the pork chops to the skillet and simmer for about 5 minutes to allow the flavours to meld. Plate the pork chops and drizzle the Dijon sauce on top. Sprinkle with fresh parsley, and your keto pork chops are ready to serve!
Keto Side Dishes
Pork chops go well with a variety of side dishes. For a well-balanced keto meal, pair the pork chops with non-starchy vegetables and healthy fats. Some side dish options include:
- Green beans almondine
- Grilled or roasted vegetables (asparagus, broccoli, etc.)
- Avocado
- Cheese
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Keto pork chops with creamy garlic parmesan sauce
The creamy garlic parmesan sauce is what takes these keto pork chops to the next level. The sauce is made by combining heavy whipping cream, cream cheese, and parmesan cheese in a skillet with sautéed onions and garlic. The cream cheese and parmesan cheese melt into the cream, creating a smooth and decadent sauce with a nutty and salty flavour. Chicken broth is also often added to the sauce to provide a savoury depth of flavour and to thin it out. For those who want to boost the garlic flavour, garlic powder can be added to the sauce or used in place of fresh garlic.
To finish the dish, the pork chops are added back into the skillet and simmered in the creamy garlic parmesan sauce for a few minutes. This final step ensures the flavours from the pork chops are infused into the sauce, creating an even more intense taste experience. The dish can be served as-is or with a side of vegetables such as broccoli, spinach, or asparagus.
For those who enjoy meal prepping, this keto pork chop recipe is a great option as it can be stored in an airtight container in the refrigerator for up to four days. Simply reheat and enjoy the creamy, juicy pork chops throughout the week.
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Keto pork chops with spinach and mushrooms
Ingredients:
- Pork chops (boneless or bone-in)
- Extra-virgin olive oil
- Salt and pepper
- Baby Bella mushrooms (or any variety of mushrooms)
- Garlic
- Italian seasoning/thyme/parsley
- Heavy cream
- Parmesan cheese
- Spices (oregano, red pepper flakes)
- Baby spinach
Instructions:
Start by seasoning both sides of the pork chops with salt and pepper. Heat some olive oil in a large skillet over medium heat. Add the pork chops and cook for about 5 minutes on each side until they are golden and reach an internal temperature of 145°F. Transfer the chops to a plate and keep them warm.
In the same skillet, add the mushrooms and cook for about 2-5 minutes until they start to soften. Stir in the garlic and your choice of Italian seasoning/thyme/parsley, and cook for another minute until fragrant.
Now it's time to make the sauce creamy. Pour in the heavy cream and stir to combine. You can also add some chicken broth and lemon juice at this stage if you like. Bring it to a gentle simmer and let it cook for about 3-4 minutes until the sauce thickens.
Return the pork chops to the pan. Spoon the sauce over the top and let everything simmer for another 5-10 minutes until the pork is cooked through and tender.
Finally, add in the spinach. You can tuck it under the pork chops or simply place it on top. Take the pan off the heat and let the spinach wilt for a minute or two. Season with extra salt and pepper if needed, then serve immediately.
This recipe is keto-friendly as it is low in carbohydrates and can be prepared with healthy fats like olive oil and butter. It's a tasty and juicy dish that your whole family will love, and it comes together in well under an hour.
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Keto pork chops with avocado and cheese
Ingredients
- Boneless pork chops
- Avocado oil
- Salt and pepper
- Baby bella mushrooms
- Garlic
- Heavy cream
- Freshly grated parmesan
- Baby spinach
- Spices (oregano, red pepper, etc.)
- Avocado
- Cheese
Method
To prepare the pork chops, season both sides of each chop with salt and pepper. Heat avocado oil in a large skillet over medium heat and add the pork chops. Cook for about 5 minutes on each side until they are golden and reach an internal temperature of 145°. Avoid moving or lifting the chops while they are cooking to get an even crust. Once cooked, transfer the chops to a plate and keep them warm.
In the same skillet, add the sliced mushrooms and cook for about 5 minutes until softened. Then, add the garlic and cook for another minute until fragrant. Remember to stir the mixture occasionally to prevent burning.
Next, add the heavy cream and grated parmesan to the skillet, stirring to melt the cheese. You can also add in some spices such as oregano and red pepper for extra flavor. Allow the sauce to simmer and thicken, then add the baby spinach and cook for another 2 minutes.
Finally, return the pork chops to the skillet and let them simmer in the sauce for about 5 minutes until warmed through. Serve the pork chops with sliced avocado and cheese on the side, along with any other low-carb vegetables of your choice. Enjoy!
Tips
- You can brine the pork chops in salty water for up to 2 hours before cooking to make them more tender and juicy.
- Pork chops pair well with creamy sauces, such as mushroom cream sauce or garlic butter sauce.
- For a crispy crust, dip the pork chops in an egg wash before coating them with grated parmesan.
- Avocado oil has a high smoke point and a light flavor, making it a great choice for searing meat.
- Pork chops are versatile and can be grilled, pan-seared, roasted, or baked according to keto guidelines.
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Frequently asked questions
Yes, pork chops are keto-friendly and can be cooked in many ways, including grilling, pan-searing, roasting, or baking.
Non-starchy vegetables like spinach, asparagus, or broccoli are great keto-friendly options.
Creamy garlic parmesan sauce, dijon sauce, and butter garlic sauce are all delicious keto-friendly options.
Use fatty cuts of pork chops and cook them with healthy fats like olive oil or butter. Season with salt and pepper, and cook until browned on both sides.
