Keto Pork Chops
Juicy pan-seared bone-in pork chops finished in a garlic-butter herb sauce, ready in just 25 minutes. Each serving lands at only 1.2g net carbs with 38g of protein and rich, satisfying fat, making this an easy keto dinner that tastes anything but diet-friendly.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These pan-seared keto pork chops get a deep golden crust and a glossy garlic-herb butter baste, all from one skillet in under 25 minutes. It's the kind of weeknight dinner that feels restaurant-worthy without knocking you out of ketosis.
Ingredients
- 4 bone-in pork chops (about 8 oz each, 1-inch thick)
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 2 tablespoons olive oil
- 3 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1 tablespoon fresh thyme leaves
- 1 tablespoon fresh rosemary, chopped
Instructions
- 1
Pat the pork chops completely dry with paper towels. In a small bowl, mix the salt, pepper, garlic powder, and smoked paprika, then rub the seasoning evenly over both sides of each chop. Let them sit at room temperature for 5 minutes.
- 2
Heat the olive oil in a large cast-iron or stainless skillet over medium-high heat until shimmering. Add the pork chops and sear undisturbed for 4 to 5 minutes per side, until a deep golden-brown crust forms.
- 3
Reduce the heat to medium. Add the butter, minced garlic, thyme, and rosemary to the skillet. As the butter melts and foams, tilt the pan and spoon the herb butter continuously over the chops for 2 to 3 minutes.
- 4
Cook until the internal temperature reaches 145°F at the thickest point near the bone, then transfer the chops to a plate.
- 5
Tent loosely with foil and rest for 5 minutes. Spoon the remaining garlic-herb butter from the pan over the chops before serving.
Tips & notes
- An instant-read thermometer is the key to juicy chops — pull them at 145°F and let carryover heat finish the job during resting. Overcooking is the only thing that makes pork chops dry.
- No fresh herbs? Substitute 1 teaspoon each of dried thyme and rosemary, added with the garlic.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a covered skillet over low heat to keep the meat from drying out.
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Frequently asked questions
- How many carbs are in keto pork chops?
- This recipe makes 4 servings, and each serving has just 1.2g net carbs (1.5g total carbs minus 0.3g fiber). You also get 412 calories, 38g of protein, and 28g of fat per chop, making it an excellent keto-friendly dinner.
- What is the best internal temperature for pork chops?
- Cook pork chops to an internal temperature of 145°F measured at the thickest part near the bone, then rest them for 5 minutes. This yields a juicy, slightly pink, perfectly safe chop. Cooking beyond 150°F tends to make them tough and dry.
- What can I serve with keto pork chops?
- Pair them with low-carb sides like cauliflower mash, roasted asparagus, sautéed garlic green beans, or a crisp leafy salad. All keep the meal under your carb goal while adding fiber and flavor.
