Low Carb Smothered Pork Chops

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

Smothered pork chops and a delicious classic, Sunday 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
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