Low Carb Smothered Pork Chops

Smothered pork chops are a delicious classic, dinner recipe which thankfully, is simple to make low carb for a keto pork chops dinner that is just as satisfying as it’s higher carb origins. The creamy gravy in this recipe is what does it for me – serve it with a side of mashed cauliflower and you’ll be in heaven!

When buying pork chops for this keto pork chops recipe, look for thick cut pieces — I prefer 3/4″ thick and make sure the bone is in – while simmering in the pan, the bone and fat add a ton of flavor to the gravy. Coconut flour is my flour of choice for this – it’s a bit finer than almond flour and combined with the Xanthan gum, helps to produce the smooth, creamy gravy consistency we’re going for, for a perfect keto smothered port chops that will become a Sunday night favorite!

If you don’t have Xanthan gum in your pantry, it’s worth grabbing some on Amazon or you can find it on the shelfs at many markets now – it’s a gluten-free, low carb cornstarch substitute that I use to thicken up all sorts of keto recipes.

NOTE: I added some caramelized onions to the pan at the end for some additional flavor – that’s up to you.

Keto Smothered Pork Chops

5 from 1 vote
Prep Time 15 minutes
Cook Time 16 minutes
Total Time 31 minutes
Course dinner
Cuisine American
Servings 4
Calories 510 kcal


  • 1 cup coconut flour
  • 2 tablespoons onion powder
  • 2 tablespoons garlic powder
  • 1 teaspoon cayenne
  • 1 teaspoon pink salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 pork chops 3/4-inch thick, bone-in
  • 1/4 cup avocado oil
  • 1 cup chicken bone broth
  • 1/2 cup buttermilk
  • Chopped fresh flat-leaf parsley for garnish
  • 1/4 tsp Xanthan gum optional


  • Place the coconut flour in a shallow dish (I use a pie pan) and add the onion powder, garlic powder, cayenne, pink salt, and pepper.
  • Mix with a fork to incorporate the spices evenly.
  • Pat the pork chops dry with paper towels and then dredge them in the seasoned coconut flour.
  • Place a large skillet (preferably cast iron) over medium heat and add the avocado oil (or you can use olive oil).
  • When the oil is hot, remove the chops one by one from the flour mixture, shake off any excess flour and lay the pork chops in the pan in a single layer and fry until browned - about 3 minutes on each side. Do not discard the flour yet!
  • Remove the pork chops from the pan and add 1/4 tsp of the seasoned flour to the pan drippings.
  • Whisk the flour into the fat until dissolved and pour in the bone broth in.
  • Let the liquid cook down for 5 minutes to reduce and thicken slightly. Stir in the buttermilk and Xanthan gum (if using) until creamy.
  • Place the pork chops back into the pan, coating them in the sauce.
  • Simmer for 5 minutes until the pork is cooked through.


I added some caramelized onions to the pan at the end for some additional flavor - that's up to you.?


Calories: 510kcalCarbohydrates: 17gProtein: 37gFat: 28gSaturated Fat: 10gCholesterol: 93mgSodium: 773mgPotassium: 633mgFiber: 9gSugar: 4gVitamin A: 258IUVitamin C: 1mgCalcium: 60mgIron: 2mg
Tried this recipe?Let us know how it was!
Lolita Carrico
Lolita Carrico
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

Related Stories


Top 3 Drugstore Foundations for Mature Skin: A Guide...

For mature skin, selecting the right foundation is crucial. This guide highlights three drugstore picks that offer a radiant finish and skin-specific benefits like hydration without breaking the bank: Maybelline's sheer glow, Covergirl + Olay's hydrating coverage, and L’Oreal's medium coverage with SPF.

High-Protein Chipotle Chicken Burrito Recipe

Indulge in the savory delight of a high-protein chipotle chicken burrito with this low-carb recipe, bursting with flavor and wrapped in a crispy, guilt-free tortilla.

Mounjaro: The New “Weight Loss” Medication That’s Taking the...

Mounjaro is a medication for diabetics that is taking the weight loss world by...

Cozy Up with my Low Carb, High Protein Lasagna...

Warm up with this low carb, high protein lasagna soup, a comforting and nutritious twist on a viral favorite, perfect for chilly weather.

Is It Keto-Friendly? Sola Keto Bread Review

April 2023 Update: Sola recently debuted a new and improved product line - read...

The Better Bagel Review: Low Carb, High Protein Bagels...

Discover how The Better Bagel revolutionizes the low-carb breakfast game with its perfect blend of high protein and authentic bagel texture, complemented by a homemade high-protein faux scallion cream cheese recipe.

Popular Categories



Recipe Rating

Please enter your comment!
Please enter your name here