Keto-Friendly Italian Pork Chops
Servings 4 people
Calories 276123123kcal
Ingredients
- 3 boneless pork loin chops boneless
- 1 pinch sea salt
- 1 pinch black pepper
- 1 teaspoon garlic powder
- 1 tablespoon olive oil
- ½ cup roasted red peppers
- 1 cup mozzarella cheese shredded
Instructions
- Preheat oven to 325 degrees F / 163 degrees C.
- Season 3 boneless pork loin chops with 1 pinch sea salt, 1 pinch black pepper, and 1 teaspoon garlic powder on both sides.3 boneless pork loin chops, 1 pinch sea salt, 1 pinch black pepper, 1 teaspoon garlic powder
- Heat 1 tablespoon olive oil a skillet over medium-high heat. Cook pork chops on each side for three to five minutes until golden brown.1 tablespoon olive oil
- Remove from heat and top each chop with ½ cup roasted red peppers and 1 cup mozzarella cheese.½ cup roasted red peppers, 1 cup mozzarella cheese
- Place skillet in preheated oven and bake for ten minutes, or until pork chops are fully cooked.
Notes
It's easy to get stuck in a rut with dinner recipes, especially when you're following a keto diet.
But these delicious Keto-Friendly Italian Pork Chops offer a delightful change while keeping your body in fat-burning mode.
Seasoned with garlic powder and topped with shredded mozzarella and roasted red peppers, these chops will quickly become a household favorite.
Why you’ll love this keto-friendly recipe
There are plenty of things to love about this Italian pork chop recipe.
It takes only 30 minutes to make and can also be prepared using a crock pot or pressure cooker for added convenience.
With only three grams of carbs per serving, this dish is a nutritious low-carb meal that won't kick you out of ketosis.
While the garlic powder adds a savory punch, the addition of roasted red peppers brings a touch of sweetness to this dish.
Unlike many other pork chop recipes, which include bread crumbs to create a crispy crust, this version uses a light sear in olive oil to keep the carb count low.
What’s more, this pork chop recipe is gluten-free, making it a great choice for individuals with gluten sensitivities or celiac disease.
These Italian pork chops are an adaptable dish that can be served with various low-carb side dishes such as cauliflower rice or zoodles to create a wholesome and complete keto-friendly meal.
Is pork healthy?
When eaten in moderation and sourced from pasture-raised and organic farms, pork can be a part of a nutritious diet.
It’s an excellent source of high-quality protein, offering essential amino acids needed for hormone production, muscle growth, and tissue repair.
Research published in Meat and Muscle Biology found that pork is a rich source of vitamins B6 and B12 and contains zinc, iron, selenium, and choline, vital for cognitive function and brain health.
Pork is also rich in monounsaturated fats, which are beneficial for heart health as they help balance cholesterol levels and lower inflammation.
For individuals on a ketogenic diet, pork is an excellent choice as it’s carb-free and has a high protein and fat content.
Conventional vs. grass-fed, organic meat
Your health can be greatly influenced by the quality of pork you select.
Many conventional meat products come from animals raised in crowded living conditions that were also fed a diet high in grains and potentially exposed to hormones and antibiotics.
On the other hand, grass-fed, organic meat offers numerous advantages.
It contains more omega-3 fatty acids than conventional meat. These fatty acids have extensive benefits to cardiovascular health, such as their ability to lower triglyceride levels.
"Elevated triglyceride levels, or hypertriglyceridemia, can increase the risk of atherosclerosis, heart disease, and stroke," explains Dr. Berg.
Organic meat is also free from added hormones and antibiotics, lowering the risk of hormonal issues and potential antibiotic resistance.
In addition, grass-fed meat contains more antioxidants, such as vitamins C and E and beta-carotene, making it an overall more nutritious option.
Opting for organic and grass-fed meats supports sustainable farming practices and ensures a higher nutritional quality in your diet.
What to serve with Keto-Friendly Italian Pork Chops
Whether you enjoy these pork chops for lunch or dinner, plenty of side dishes will pair well with this flavorful main course.
Here are a few ideas on what to serve with these keto-friendly pork chops.
Roasted Brussels Sprouts
One of the best ways to elevate these pork chops is by pairing them with Roasted Brussels Sprouts.
Lightly charred and seasoned with olive oil, sea salt, and pepper, these sprouts add a satisfying crunch to every bite.
For extra indulgence, serve them with the mayonnaise-based dip included in this recipe.
Keto Cheesy Garlic Asparagus
This Keto Cheesy Garlic Asparagus recipe offers a creamy and garlicky variation to classic roasted asparagus.
With only six grams of carbs per serving, this dish is an excellent low-carb side to accompany your pork chops.
Ketogenic Collard Greens
Discover the delectable flavors of this Ketogenic Collard Greens recipe, which offers the subtle tanginess of apple cider vinegar balanced by savory bacon.
Add a pinch of red pepper flakes or cayenne pepper for extra spice.
Keto Mac and Cheese
If you are looking for a comforting and cheesy side dish, try this Keto Mac and Cheese recipe.
Made with cauliflower instead of traditional pasta, this dish is low-carb and gluten-free, satisfying your mac and cheese cravings while staying in ketosis.
Ketogenic Corn Bread
To complete your keto-friendly Italian meal, consider making Ketogenic Corn Bread.
This fan favorite is an excellent alternative to classic cornbread, with only two grams of carbs per serving.
This moist bread is made with almond flour and sour cream and adds a Southern twist to your meal.
Keto Broccoli Cheddar Casserole
The creamy and cheesy goodness of this Keto Broccoli Cheddar Casserole will surely satisfy your cheese cravings.
This cuisine combines tender broccoli florets with savory cheeses, making it the ultimate comfort food and the perfect pairing for various pork recipes.
Keto Zucchini Lasagna
For a hearty meal, serve your Italian pork chops with this Keto Zucchini Lasagna.
Brimming with meats and cheeses layered between slices of delicate zucchini, this recipe offers a low-carb twist on the classic pasta dish.
Storage and reheating tips
For optimal storage, tightly wrap the pork chops in plastic or aluminum foil, then store them in an airtight container in the fridge.
It’s recommended to consume the pork chops within three to four days to maintain freshness and flavor.
When reheating, avoid overcooking to prevent drying out the dish. Instead, gently warm leftover chops in a skillet with olive oil or grass-fed butter over low to medium heat.
Alternatively, you can reheat them in the oven at a low temperature, around 250 degrees F / 121 degrees C, covered with foil to retain moisture.
Key takeaways
These Keto-Friendly Italian Pork Chops offer many nutritional benefits, including essential nutrients, heart-health-promoting omega-3 fatty acids, and inflammation-lowering antioxidants.
Pair this dish with low-carb side dishes such as Brussels sprouts, cheesy asparagus, and collard greens to create a well-rounded and complete keto-friendly meal option.
FAQ
1. Can I eat pork chops on the keto diet?
Yes, pork chops are an excellent protein choice for individuals following a ketogenic diet.
Pork is an excellent source of protein and fat while containing zero carbs, making it an ideal choice to maintain ketosis and stay in fat-burning mode.
2. Does pork have any health benefits?
Pork provides crucial nutrients such as B vitamins, zinc, iron, and monounsaturated fats. However, for optimal health benefits, choosing high-quality, organic, grass-fed pork is essential.
3. Are Keto-Friendly Italian Pork Chops gluten-free?
Unlike traditional Italian pork chops, which often are coated in breadcrumbs, this recipe creates crispy pork chops without using breading, making it a gluten-free option.
4. How many carbs are in Keto-Friendly Italian Pork Chops?
This recipe contains only three grams of carbs per serving.
Sources
https://www.iastatedigitalpress.com/mmb/article/id/12953/
Nutrition
Calories: 276kcal | Net carbs: 2g | Fat: 17g | Protein: 28g