Keto Pork Chops Recipe – Shake & Bake Style!

Keto Breadcrumbs Pork Recipe

If you love Shake’N Bake-style pork chops, you are going to love this keto pork chops recipe! Just like mom used to make without all of the carbs. The recipe for the keto shake and bake mix is an excellent low carb, gluten-free alternative to the store-bought breadcrumbs we grew up with.

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Keto Pork Recipes - Shake and Bake Pork Chops! Low Carb, Gluten Free

Keto Breadcrumbs – The Shake & Bake Mix

According to the nutrition label, your original Shake’N Bake mix has roughly 7 grams carbs in the coating of one pork chop. That’s a pretty high carb count for such a small amount of breading. But it’s no surprise; the mix is made up of primarily wheat flour and sugar. To make keto breadcrumbs, we’ll need to cut the carbs from the equation: nix the flour and sugar entirely.

Keto Pork Chops Recipe

Instead of high carb ingredients for the base of the mix, we used psyllium husk powder. The primary and only component of this powder is psyllium husk fiber. Many people use it as a dietary supplement, but I’ve found that it lends itself to a variety of keto baking projects quite well. As far as keto breadcrumbs go, psyllium husk makes an excellent foundation. It’s entirely fiber, which means there are zero net carbs in the powder. Yay! You can order it off of Amazon, or you can usually find it in the supplement section of your grocery store. It’s a fun ingredient to play around with, even if – shock, horror! – you aren’t really that into breadcrumbs.

The psyllium husk covers the breadcrumb texture, but to get the flavor just right, we added a little salt, paprika, oregano, onion powder and garlic powder. Mix it all together in a zipper-lock bag, and you’re ready to shake your keto pork chops.

Keto Shake and Bake Pork Chops

The Keto Pork Chops Recipe

To prepare your keto pork chops, it’s super simple. Preheat your oven to 350 degrees Fahrenheit, then rinse your pork chops under water. Strain off the excess, dripping water and toss your pork chop into the bag with your keto breadcrumb mixture. Now, shake it like a polaroid picture! Or, um, like a Shake’N Bake pork chop. However you decide to shake it, just make sure the chops are covered in the mixture.

Put the breaded pork chops on a wire rack over a baking sheet, then pop in the oven for 30 minutes or until the internal temperature of the meat has reached 145 degrees Fahrenheit.

Side note: I topped these chops with grated Parmesan in the photos for a little garnish, contrast, je ne sais quois… I don’t really know. But it quite literally added nothing notable to the flavor of the dish. Don’t bother topping with cheese, please save yourself the calories and skip that silly business altogether. 😉

Looking for more keto pork recipes?

Try one of these!

Low Carb Keto Pork Chops - Shake and Bake

Keto Breadcrumbs Pork Recipe
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Keto Pork Chops Recipe - Shake & Bake Style

A keto breadcrumb mixture is used to make shake and bake style pork chops!

Course Dinner, Main Course
Cuisine American
Special Diet Dairy-Free, Gluten-Free
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 pork chops
Calories 213 kcal
Author Tasha Metcalf

Ingredients

  • 6 pork chops boneless, thin cut

Keto Breadcrumbs

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.

  2. Rinse pork chops off with water; drain off excess water from the meat.

  3. In a zipper-lock bag, combine psyllium husk powder, salt, paprika, garlic powder, onion powder, and oregano.

  4. Individually place each pork chop in the bag with the mixture and seal. Shake until the pork chop is thoroughly coated and place on wire rack over a baking sheet.

  5. Bake for 30 minutes or until internal temperature reaches 145 degrees Fahrenheit.

Nutrition Facts
Keto Pork Chops Recipe - Shake & Bake Style
Amount Per Serving
Calories 213 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Cholesterol 89mg 30%
Sodium 258mg 11%
Potassium 499mg 14%
Total Carbohydrates 1g 0%
Dietary Fiber 1g 4%
Protein 28g 56%
Vitamin A 0.9%
Calcium 0.9%
Iron 3.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Hey babe! I’m Tasha, the lady behind Ketogasm. I love to get creative in the kitchen, geek out on nutritional science, and help badass ladies like you transition to a keto lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful along your way!

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