Crunchy Keto Pork Chops

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Keto, Gluten-Free, Sugar-Free, Low-Carb, Healthy Option

"🔥 Crispy, juicy, and totally keto! These Crunchy Keto Pork Chops are packed with flavor and coated in low-carb crust that brings the perfect crunch. Pork on pork folks, this weeknight dinner just got a delicious upgrade! 🐷💥"

Welcome to your new little favorite keto dinner — a super crunchy, ridiculously tasty, oven-fried pork chop that’s under 2g of carbs and just under 400 calories per serving! 🎉✨

Craving something fried and fabulous without ditching your healthy goals or ruining your streak? This recipe is your golden ticket. Trust me, it’s everything.

Today, I’m bringing you a fun and keto-friendly twist on one of my all-time childhood favorites: fried pork chops! 💕 And oh my goodness… just look at that crispy coating and juicy center. Like, are you seeing this crunchification?!

Now let’s be real — going keto usually means saying goodbye to all things fried and crispy. Most of the time, those goodies are either loaded with carbs or just not great for you. But guess what? Those days are over! 🎉

To keep things light and delicious, I knew I had to go the oven-fried route. When done right, baking gives you all that golden, crunchy magic without the oily mess (or lingering fried-food smell in your kitchen). Win-win!

Next up: Texture!

I needed that ultra crunch — the kind that holds up to an egg wash and delivers a crispy, satisfying bite every time. My first thought? Cornflakes or chips — but nope, not on keto. Then it hit me... PORK RINDS! 💥

Yep, we’re going double pork here, and I am NOT mad about it. NOT ONE BIT! Think of it like using breadcrumbs, cereal, or chips as a coating — except pork rinds are carb-free, keto-approved, and sooo delicious. Bonus: you can pulse them in the food processor and even mix in your own seasonings for flavor combos that are totally your vibe. Just make sure to check the ingredients if you’re using flavored ones — some sneak in sugar!

Oh, and one more delicious twist: Cheese!

I added a bit of parm for an extra layer of savory, salty goodness. But regular grated parmesan works like a dream, too. It adds crunch and flavor in all the best ways. 🤤

So there you have it — a crispy, crave-worthy, keto-friendly pork chop that brings all the flavor and none of the guilt. Now go get cooking! 💃💕

And the cherry on top? This whole recipe comes together in under an hour! 🙌 No joke!

Now here’s the real secret to a perfect pork chop: Don’t overcook them!

For that juicy, tender bite, aim for medium doneness — usually around 20 minutes depending on your oven. Want it more well done? Just give it another 5-8 minutes and you’re golden!

Once it's done, plate it up with your favorite sides, take a second to admire your masterpiece, and dig in! 😍

This one’s an absolute winner — I promise it’ll earn a permanent spot in your weeknight dinner rotation. PERIOD. 🏆💕

Crunchy Keto Pork Chops

Servings – 7 Prep Time – 15 Minutes Cook Time: 30-40 Minutes

Ingredients:

Panko Crumbs:

• 5 oz plain pork rinds - You can even use spicey or BBQ for a different flavor

• 2 Tablespoons parmesan cheese or vegan parmesan

• 2 teaspoon smoked paprika

• 1 teaspoon black pepper

• 1 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon cayenne, optional for a little heat

Egg Wash:

• 1 egg

• 1/2 cup cream or half and half or non dairy milk

• 7-8  bone in pork chops (1/4 – 1/2″ thickness)

Directions:

Panko Crumbs:

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. If you don't have a food processor, you can add the porkrinds to a gallon bag, remove the air, seal the bag and roll a rolling pin, sealed wine bottle, large can, or meat mallet to crush into pank sized crumbs.

Empty contents into a shallow dish for breading pork-chops 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.

Egg Wash:

Combine all ingredients into a shallow dish for breading pork-chops and whisk until egg mixture is smooth and well combined; set aside.

Pork Chops:

Preheat oven to 375 degrees and place rack in upper 3rd of oven. Prepare a large baking sheet, spray to prevent sticking. For easier clean up, use parchment, or silpat mat.

Arrange breading station so that you will move from egg wash to panko to baking tray for easier breading.

Rinse pork-chops with cool water, pat pork chops dry and sprinkle both sides generously with salt and pepper; a full pinch of each.

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.

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 tray. Repeat for all remaining pork chops.

Bake for 30-40 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!

Rest 3-5 mins and enjoy!

Notes:

Storage: Have left overs. Keep in an airtight container stored in the fridge for up to 3-days.

Crunchier / Chunkier Panko: Crush your pork rinds keeping some pieces larger than the rest.

Nutrition:

Nutrition for this recipe are an estimate based on weight of pork-chops and brand of pork rinds used during this post.

Calories: 327 | Net Carbs: 1.5 | Protein: 29.8g

CWT is not a certified professional in the fields of nutrition, culinary arts, crafting, or design. All information provided on this site—including but not limited to recipes, nutritional estimates, craft instructions, and DIY project guidance—is intended for general informational purposes only. Nutritional values are approximate and based on standard measurements and available product information; actual results may vary depending on the brands, tools, materials, and methods you use. If accuracy in nutritional content or project outcome is important to you, it is recommended that you consult a qualified professional or utilize trusted tools and resources to verify the information independently. R- 7/25

"Being on Keto can be hard... Any diet is hard, any lifestyle change is hard. We should have to give up everything we love, or not be able to enjoy a very close equivilaent.. But these have hit the mark and brought us that CRUNCH we want! THESE are FAN-FREAKIN-TASTIC!"