Crunchy Keto Pork Chops

Crunchy Keto Pork Chops

Oh, 3 posts in a month? Who am I? Lol. I am finally getting into the swing of blogging (2 years later) and I am loving it. How are ya’ll liking the new content and frequency? I get so many DMs and messages about the recipes and see your posts online, so first I want to start by saying THANK YOU!! Ya’ll are really the best! Today I am bringing you guys a healthy, keto friendly spin on my favorite southern dish. It’s one that I bribe my aunt to make for me every time I’m in North Carolina. The dish that if my mother asks what I want for dinner, I will always yelp out. I’m talking about the fried pork chop!

I mean really. Look at the juiciness and all that crunchification! Whew!

I mean really. Look at the juiciness and all that crunchification! Whew!

Fried pork chops are one of the things I’ve missed most since going Keto. Because most fried things are 1 - Not healthy and 2 - Not keto. I’ve been unable to enjoy these type of dishes, but those days are long gone!! To get this recipe started, I first thought about how to make these and it was a no brainer for me to go with baked. Oven fried, when done properly, yields a super tender, extra crispy recipe that works for any deep fried love you have; with less clean up and no fried smell throughout the house. Ok, check! Next, I had to consider texture. I needed something super crunchy that I knew could stand up to an egg wash and yield a crispy finished textured. My first thoughts were the normal cornflakes and potato chips, but neither of those are exactly keto friendly. So, I thought…what is crunchy, will stay crispy if you use it as breading and is keto friendly and I immediately thought of on of my favorite snacks: PORK RINDS!! That’s right, this is a double pork, pork chop and that’s ok!! I know what you’re thinking “pork rinds as a breading? WHET?!” But it’s no different than putting cereal, breadcrumbs or potato chips on meat as a breading. Wait, I lied, it’s very different, because unlike those options, pork rinds have 0 carbs and are 100% keto compliant!


The process to make these breadcrumbs is easy: simply put the pork rinds in the food processor and grind until you get your desired texture. The fun part here is that you can use any flavor of pork rinds to create different flavor combinations, but pay attention to the ingredients. Some flavors, such as barbeque, have sugar in the rub and make it non-keto compliant. Hint: You can always add your own flavorings to create your own blend, like I did in this recipe. One of the things that adds to the crunch and flavor of this recipe is parmesan cheese. In my case, I used GoVeggie Vegan Parm for my porkchop as I am living as close to the dairy free life as possible, but using grated parmesan gives you a salty, savory boost of flavor and crunchiness in the final product that is totally drool worthy!


Finally, this entire recipe is done under an hour! Seriously, I filmed this recipe and from start to finish it only took about 45 mins. It will be even quicker for you as you won’t have to worry about camera set ups! The key to a delicious pork chop is to not over cook it! A perfect porkchop cooked to medium doneness is ready in 12-15 mins, depending on your oven. If you’d like a well done pork chop, cook for another 3-5 mins and you’re there! After it’s all done, serve with good sides and enjoy! The best part of this? You’ll enjoy for under 350 calories and less than 1.5g carbs! I promise, this will be one you’ll definitely add to your weeknight rotation. PERIOD!


Do you have a favorite food that you struggle to enjoy on a healthy lifestyle? Let me know in the comments!

Don't forget to tag me in your photos online @lizeeangel or using #lizeeangel. And as always, comment below and please, like, share and follow me on youtubeinstagram, twitter, facebook and pinterest!

Yield: 6

Crunchy Keto Pork Chops

A super crunchy, very delicious, keto friendly oven fried pork chop that's under 2g carbs and 400 calories a serving!! Get your fried food fix with this keto friendly recipe that will have everyone asking for more!

prep time: 15 minscook time: 15 minstotal time: 30 mins


Pork Panko:
3 oz pork rinds (plain/unsalted if possible)
1 tbsp parmesan cheese/vegan parmesan
1 tsp smoked paprika
3/4 tsp italian seasoning
1/2 tsp black pepper
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp cayenne (optional)

Egg Wash:
1 egg
1/2 cup milk/non-dairy milk
1 tsp Worcestershire sauce
1/2 tsp hot sauce
1/2 tsp kosher salt
1/4 tsp black pepper

6  bone in pork chops (1/4 - 1/2" thickness)
salt and pepper


For Pork Panko:

1. In the bowl of a food processor*, add pork rinds and pulse to break down the large pieces. Continue by processing on high to get a texture similar to panko bread crumbs.
2. Empty contents into a shallow dish (for breading porkchops) and add all seasonings and stir to combine. Taste to adjust for seasonings, especially salt as pork rinds themselves can be salty. Add salt if needed. Set aside.

For Egg Wash:

1. Combine all ingredients into a shallow dish (for breading porkchops) and whisk until egg mixture is smooth and well combined. Set aside.

For Pork Chops:

1. Preheat oven to 425 degrees and place rack in upper 3rd of oven. Fit a baking rack into a baking tray and spray to prevent sticking. For easier clean up, place parchment, silpat mat or aluminum foil in the bottom of the baking tray. If you do not have a baking rack, you can bake on parchment.
2. Arrange breading station so that you will move from egg wash to panko to baking tray for easier breading.
3. Pat pork chops dry and sprinkle both sides generously with salt and pepper. A full pinch of each.
4. With one hand, coat both sides of pork chop with egg wash by flipping in the dish. When the pork chop is well coated, let extra wash drip off and place into panko dish.
5. With a dry hand, cover the exposed top of the pork chop with some of the panko. Flip and repeat until the entire pork chop is well covered. Shake off the excess and place onto baking rack/tray. Repeat for all remaining pork chops.
6. Bake for 12-15 minutes or until a instant read thermometer reads 160 degrees for a perfect medium. For medium well-well done, cook for an additional 3-5 minutes. For medium rare, 145 degrees is the temperature you are aiming for!
7. Rest 3-5 mins and enjoy!


Equipment Needed:

Baking Sheet
Baking Rack
Food Processor (optional)

*In lieu of food processor, you can put pork rinds in a ziplock bag and crush manually with a rolling pin to reach panko texture.



net carbs


protein (grams)

Created using The Recipes Generator