Keto Baked Pork Chops with Broccoli 🥩

Name: Keto Baked Pork Chops
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 4 boneless pork chops (1 inch thick); 3 tablespoons Dijon mustard; 4 tablespoons extra virgin olive oil; 2 teaspoons liquid erythritol; 1 teaspoon smoked paprika; 1 teaspoon onion powder; 1 teaspoon dried thyme; ½ teaspoon sea salt; ¼ teaspoon freshly cracked black pepper; 2 tablespoons olive oil; 2 garlic cloves (minced); 3 ½ cups broccoli florets (chopped); ½ cup raw and unsalted peanuts; Sea salt and freshly cracked pepper (to taste); Lemon zest (grate of 1 lemon); Lemon juice from 1 lemon

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Brace yourselves for our mouthwatering Keto Baked Pork Chops recipe. This low-carb culinary delight features juicy pork chops and lemon-infused broccoli florets. It's easy to make and great for meal prepping.

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Preparation and cooking overview
Chef's note
🥦 Ingredients for this keto baked pork chops recipe
Ingredient substitutions
Additional ingredients
Cooking tools required
Tools substitute options
How to make Keto Baked Pork Chops: step-by-step guide
Cooking methods
Preparation steps
Cooking instructions
What to serve with oven-baked pork chops?
How to make it healthier?
Time-saving tips
What can I prepare ahead of time?
Storage and reheating instructions
Recipe wrap-up and conclusion
Frequently asked questions
📖 Recipe

Preparation and cooking overview

These pork chops are very easy to prepare. All you have to do is roast the seasoned pork in the oven and sauté the broccoli florets with peanuts in a cast-iron skillet. In mere 20 minutes, you'll get a satisfying meal at your dining table.

Chef's note

Craving a fiery kick? Feel free to add a dash of red chili flakes or a hint of cayenne pepper before you dig in. If you love cheese, generously sprinkle some finely grated Parmesan cheese!

Prep Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 Minutes
Difficulty Level: Easy
Recipe Makes 4 Servings

For more inspiration check out our Pork recipe.

🥦 Ingredients for this keto baked pork chops recipe

You will need the following ingredients to make baked keto pork chops:

Pork chops

4 boneless pork chops (1 inch thick)
3 tablespoons Dijon mustard
4 tablespoons extra virgin olive oil
2 teaspoons liquid erythritol
1 teaspoon smoked paprika
1 teaspoon onion powder
1 teaspoon dried thyme
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper

Sautéd broccoli

2 tablespoons olive oil
2 garlic cloves, minced
3 ½ cups broccoli florets, chopped
½ cup raw and unsalted peanuts
Sea salt and freshly cracked pepper, to taste
Lemon zest, grate of 1 lemon
Lemon juice from 1 lemon

Ingredient substitutions

Here's a list of some keto-friendly substitutes you might want to consider for a fun and healthy twist:

Boneless pork chops: Opt for bone-in pork chops if you prefer meat with bones. But make sure to adjust the cooking time.
Extra virgin olive oil: Substitute olive oil with avocado or coconut oil. Both of them have a high smoke point.
Smoked paprika: If you don't like the taste of paprika, use chili powder to add heat to the dish.
Dried thyme: You can use dried rosemary or oregano instead of thyme.
Peanuts: Not a fan of peanuts? Swap them with almonds or cashews for a bit of crunch.

Additional ingredients

Feel free to elevate the flavors of your dish with these optional ingredients:

Parmesan cheese: For a flavorful and crispy crust on your sautéed broccoli, add grated Parmesan cheese at the end of cooking.
Rosemary: Add some dried rosemary to the marinade. Rosemary adds fantastic flavor to the meat and perfectly complements the rich taste of pork.
Cayenne pepper: If you're a fan of spicy meals, add a dash of cayenne pepper to the pork chop seasoning.
Apple cider vinegar: Mix a splash of apple cider vinegar into the marinade for a tangy note.
Fresh herbs: Garnish the dish with freshly chopped parsley or cilantro for a pop of color and fresh flavor.

Cooking tools required

To make this Keto Baked Pork Chops recipe, you will need the following cooking tools:

Baking sheet
Mixing bowls
Brush
Cast-iron skillet

Tools substitute options

Baking sheet: If you don't have a baking sheet, use an oven-safe roasting pan, baking dish, or a cast iron skillet to roast the meat.
Brush: No brush? Use a spoon to spread the marinade on the pork chops.
Cast-iron skillet: If you don't have a cast-iron skillet, use a nonstick skillet or a stainless steel pan to sauté the broccoli.

How to make Keto Baked Pork Chops: step-by-step guide

Cooking methods

Oven-roasting
Sautéing

Preparation steps

Gather all the ingredients and measure them.
Lay out the pork chops and pat them dry with a paper towel
Wash and chop the broccoli florets.
Peel and mince the garlic cloves.

Cooking instructions

Marinade the pork chops

In a small bowl, prepare the marinade: whisk mustard, olive oil, and erythritol.
In another bowl, prepare the spice mixture: combine paprika, dried thyme, onion powder, salt, and black pepper.
Season both sides of the pork chops with the spice mixture. Then brush the marinade on one side only.
Place the seasoned chops in a single layer on a baking sheet greased with cooking spray or oil.

Ingredients mixed in a bowl to prepare marinade.

Applying spice mixture all over pork chop.

Applying marinade all over porks chop using a brush.

Bake the pork chops

Preheat the oven to 356°F (180°C).
Transfer the baking sheet with seasoned chops to the preheated oven.
Bake for 15 to 20 minutes or until the internal temperature reaches 145°F (63°C).

Saute the broccoli

Heat olive oil in a large pan on medium-high heat.
Sauté the minced garlic cloves for 1-2 minutes until fragrant.
Add the broccoli florets and peanuts to the skillet and season with salt and pepper to taste.
Cook for 5-7 minutes, stirring occasionally, until the broccoli is tender and lightly browned.
Remove the skillet from heat and sprinkle with lemon zest and fresh lemon juice.
Serve the sautéd broccoli with the juicy pork chops, and enjoy!

Adding lemon zest on the broccoli skillet.

Baked pork chops in a cast iron grill pan and sautéed broccoli in a cast iron pan.

Chef's pro tip

For perfect pork chops, we recommend you use a meat thermometer. Aim for an internal temperature of 145°F (63°C) to ensure they're cooked to perfection. If you don't have a thermometer, you can cut a small piece and check. The meat should appear white, and the juices should be clear, indicating it's fully cooked. Once done, allow the chops to rest for a few minutes. This step will make the meat tender and enhance its delicious flavors.

What to serve with oven-baked pork chops?

Here are a few keto-friendly pairings that go perfectly with our baked pork chops:

Creamed Spinach: You're gonna love how the creamed spinach plays up the robust taste of our pork chops.
Refreshing salad: A refreshing salad pairs perfectly with pork chops, creating a well-balanced and satisfying meal. Check out our Asian Cucumber Salad or Keto Arugula Salad.
Keto garlic bread: Pair the chops and broccoli with garlic bread made with almond flour and garlic powder. Alternatively, try our Keto Dinner Rolls!

Low carb baked pork chops served on a plate.

How to make it healthier?

Reduce added salt: Decrease the added salt in the seasoning mixture and enhance the flavor with herbs, spices, and seasonings. Also, use a low-sodium version of condiments.
Use organic produce: Opt for organic ingredients like broccoli and lemons, if available in your local market.

Time-saving tips

Buy pre-cut and washed broccoli florets from the grocery store.

What can I prepare ahead of time?

Marinated pork chops: Try this easy tip - let the pork chops sit in a marinade and put them in the fridge all night. This makes them taste amazing and helps you save time when cooking the next day.

Keto recipe featuring pork chops and broccoli.

Storage and reheating instructions

Storage tips

Refrigerator: To keep your pork chops and broccoli fresh, store them separately in airtight containers. They will maintain their quality for 3-4 days in the refrigerator.
Freezer: If you intend to freeze the pork chops, tightly wrap them with plastic wrap and place them in the freezer. They can be stored for 2-3 months. However, it's important to note that broccoli does not retain its texture well when frozen and reheated. It tends to become mushy, so we recommend enjoying the broccoli fresh.

Reheating best instructions

Oven: Preheat your oven to 325°F (160°C). Place the leftover pork chops and broccoli on a baking sheet lined with parchment paper and cover loosely with foil. Bake for approximately 10-15 minutes.
Stovetop: Heat a skillet or a frying pan over medium heat. Add a small amount of oil or butter to prevent sticking. Place the leftover pork chops and broccoli in the skillet and cook for a few minutes on each side until heated thoroughly.

Recipe wrap-up and conclusion

Try out this Keto Baked Pork Chops recipe for a delightful low-carb dinner. When served with a refreshing salad, you'll have a well-rounded and satisfying meal that comes together in under 30 minutes.

Looking for more keto-friendly pork recipes? Here are some delicious options:

Frequently asked questions

Absolutely! You can certainly use bone-in pork chops instead of boneless ones for this recipe. However, keep in mind that they might require a bit more cooking time.

Yes, you can use frozen broccoli. You don't need to thaw it beforehand. Just sauté it directly in the pan with olive oil and garlic.

Cut the thickest section of the chop. If the meat is properly cooked, the juices that run out should be clear. And the color of the meat should be mostly white with only a slight pinkish hue.

If you don't have mustard, substitute it with mayonnaise or Greek yogurt. The texture might be slightly different, but it will still work as a base for the marinade.

If you want to cook the chops in an air fryer, preheat the fryer to 400°F (200°C). Place the seasoned slices in a single layer in the air fryer basket. Cook for about 10-14 minutes, flipping halfway through.

📖 Recipe

Keto Baked Pork Chops

Savor the deliciousness of this Keto Baked Pork Chops recipe, complete with juicy seasoned pork chops and lemon-infused sautéed broccoli for a satisfying and low-carb meal.

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Course: dinner, Main Course

Cuisine: Western

Keyword: baked pork chops, keto pork chops, low carb

Prep Time: 5

Cook Time: 15

Total Time: 20

Servings:

Calories: 541kcal