Tender and moist Keto Pork Chops, shake and bake style, have a crispy coating that's so tasty they'll take you straight back to your childhood!
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The inspiration for this recipe comes from that good ole stand-by pork chop coating we all loved as children growing up!
Years later, prior to Keto, I still enjoyed making Shake’N Bake chops. They were so quick and easy and perfect for a weeknight meal. So, I set out to find a low carb substitution! And I DID it!
Once you see how easy it is to create this amazing gluten free-coating, you'll love making this Keto pork chop recipe for your whole family.
If you are craving crispy fried pork chops but looking for a healthier way to enjoy them, I promise you that this recipe will please even the pickiest eaters! It's just that good.
What’s in Keto Shake and Bake Pork Chops
- Pork chops
- Egg
- Almond flour
- Pork rinds
- Parmesan cheese
- Smoked paprika
- Garlic powder
- Onion powder
- Salt
*Exact measurements are listed in the recipe card below.
How to Make Homemade Shake and Bake Pork Chops
Preheat oven to 400°F.
Add the almond flour, parmesan cheese, pork rinds, smoked paprika, onion powder and salt to the bowl of a food processor.
Mix until finely ground and well combined. Pour them into a sealable large food storage bag and set aside.
In another mixing bowl, add in the egg. Dip each pork chop into the egg, allowing the excess egg to drip off.
Then drop it into the bag, seal it up and shake to coat all sides of the pork chop.
Remove and set on a baking sheet lined with parchment paper, and lightly sprayed with olive oil non-stick spray.
Repeat the process until all the pork chops have been breaded. Lightly spray the tops of the pork chops with the olive oil non-stick spray.
Bake for 15 minutes. Remove from the oven, increase the temperature to 450°F and spray the pork chops again. Continue baking another 10 minutes or until the pork chops reach an internal temperature on a meat thermometer for at least 145°-150°F.
Allow the pork chops to rest for 10 minutes before cutting into them.
What Goes with Baked Pork Chops?
Now that you have the perfect low carb coating for pork chops, you make be wonder what Keto side dish goes best with them. No worries, I've got you covered. Check these all time favorite sides that are low carb and Keto friendly:
- Shredded Brussels Sprouts
- Creamed Spinach
- Grilled Broccolini
- Green Beans Almondine
- Cheesy Mashed Cauliflower
Tips for Perfectly Oven Baked Pork Chops
- Choose proper thickness: For this recipe as well as most oven baked pork chop recipes, you'll typically want to use a thicker or double cut chop. Thicker chops don't dry out like thinner, breakfast cut chops.
- Even them out-Using a meat mallet: If you are using chops cut from a pork loin, take a good look at them and make sure they are evenly slice before cooking. Trust me. it's really easy to end up with unevenly cooked pork chops. If one side is thicker, just pound it out with a mallet to even it up.
- Invest in a meat thermometer: A meat thermometer will save you a lot of waste and heart ache! Nothing is worse than removing your beautifully cooked chops from the oven only to discover they are way overcooked. No one wants a pork chop that taste like saw dust! Cooking them to the proper internal temp ensures perfectly moist chops every time.
- Start with Dry pork chops: In order for the egg wash and coating mix to stick to the pork, you'll want to dry each one off really well before dipping.
- Give them a rest: After cooking them, allow the pork chops to rest for about 10 minutes. This will allow the juices to seep throughout the pork making each one nice and moist.
What Cut Makes the Best Keto Pork Chop Recipes?
There're several different cuts for pork chops to choose from. The great part about this low carb pork chop recipe is you can use what ever cut you prefer, but you'll still use the same cooking method, just adjust the cooking time depending on how thick the chops are.
Are Pork Chops Keto?
Generally, all pork is fine on Keto. Where the "is it Keto," comes into play is when you are talking about the way it is prepared. Pork, itself, is carb free. As long as you are using Keto friendly ingredients to cook them with, it is a great protein option.
For instance, traditional Shake N' Bake mix has roughly 7 grams carbs in the coating for one pork chop alone. Plus it has ingredients and preservatives not recommended on Keto.
More Keto Pork Recipes
- Air Fryer Pork Tenderloin
- Shake and Bake Keto Pork Chops
- Pork Chops with Mushroom Gravy
- Instant Pot Pork Carnitas
- Easy Stir Fry Pork
- Bacon Wrapped Pork Tenderloin
- Thai Red Curry Coconut Pork
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Shake and Bake Keto Pork Chops
INGREDIENTS
- 6 center cut boneless pork chops, 4 ounces each
- 1 whole egg, beaten
- ⅔ cup almond flour
- ½ cup crushed pork rinds
- ½ cup grated parmesan cheese
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Pinch of salt
INSTRUCTIONS
- Preheat oven to 400°F.
- Add the almond flour, parmesan cheese, pork rinds, smoked paprika, onion powder and salt to the bowl of a food processor. Mix until finely ground and well combined. Pour them into a sealable large food storage bag and set aside.
- In a mixing bowl, add in the egg. Dip each pork chop into the egg, allowing the excess egg to drip off.
- Then drop it into the bag, seal it up and shake to coat all sides of the pork chop.
- Remove and set on a baking sheet lined with parchment paper, and lightly sprayed with olive oil non-stick spray.
- Repeat the process until all the pork chops have been breaded. Lightly spray the tops of the pork chops with the olive oil non-stick spray.
- Bake for 15 minutes. Remove from the oven, increase the temperature to 450°F and spray the pork chops again. Continue baking another 10 minutes or until the pork chops reach an internal temperature on a meat thermometer for at least 145°-150°F.
- Allow the pork chops to rest for 10 minutes before cutting into them.
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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve/Erythritol, Allulose, or Monk Fruit.
NOTE: Recipes using Swerve/Erythritol can be substituted 1:1 with a Monk fruit/Allulose blend.
Nick
Do I flip the chops when I pull them out of the oven after the first 15 minutes? Or just spray them and put them back?
Keto Cooking Christian
No need to flip them, just spray and put them back in. I hope you enjoy them!
Alana
delicious! subbed almond flour for walnut flour and it worked great. Although I only had 4 chops, so changed recipe from 6 to 4 servings, and it was all gone after only 3 chops! so make more than it says you need. Also, it says 10 mins @450 OR until it reaches 145... for us that took 26 minutes!!!! but was worth the wait!
Keto Cooking Christian
I am so glad you enjoyed them. Keep in mind, the actual cook time will vary on the thickness of your chops.
Kari ❄️
Looks great, I’m making this tonight. But with Panko bread crumbs in place of the pork rinds.
Keto Cooking Christian
Sounds great! I hope you enjoy them.