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Keto Pork Chops

Keto Pork Chops

Published on: April 19, 2019

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Need a short 20 minutes for cooking a flavorful, low-carb dish? If you love pork, here’s a crispy and juicy dish that’s perfect for lunch or dinner. Our version of pork chops is better for keto fans because we’ve added parmesan cheese. One serving has 20.5g total fat and only 2g total carbs. Have some broccoli or asparagus on the side!

Keto Pork Chops

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4



  • 4 boneless pork chops
  • Salt and pepper, to taste
  • ½ cup grated parmesan
  • ½ cup coarsely ground pork rinds
  • 1 tsp lemon zest
  • 1 clove garlic, minced or ¼ teaspoon garlic powder
  • 2 tbsp dried parsley
  • 1 large egg
  • 2 tbsp water
  • Olive oil, for frying



    • 1Season pork chops with salt and pepper.
    • 2Combine parmesan, pork rinds, lemon zest, and parsley in a shallow plate.
    • 3Beat egg with water in a bowl.
    • 4Dip the pork chops into the egg and coat with parmesan pressing to adhere.


  • 5Heat olive oil in a skillet over medium-high heat.
  • 6Cook the pork chops for 4 minutes per side.
  • 7Serve warm.


Preparation Tips

Use boneless pork chops to reduce cooking time. If you want to further boost your fat intake, feel free to add more grated parmesan. While we recommended olive oil for frying, you may also use avocado oil depending on what’s available. You’ll be able to tell that the pork chops are done by slicing into the middle. The juices should be clear and meat should be pale.

Nutritional Benefits

Eating pork helps meet your protein needs. You need moderate protein on keto. Vitamins and minerals that are found in pork include thiamine, selenium, zinc, and iron. If you’re following a fitness program, pork helps improve your exercise performance and builds muscle.