Follow us 148.4k
Juicy pork chops served with veggies are an easy low-carb dinner for two!
These pork chops are first browned in a hot skillet for extra flavor and then finished in the oven. I served mine with crisp-tender cabbage "noodles" cooked in lemon juice, avocado oil and chicken stock.
Note that this is a higher protein ketogenic meal. If this is too much protein for you, you can easily adjust it by using smaller pork chops.
Tips for Perfect Pork Chops
Cooking pork chops is easy but there are a few mistakes to avoid when preparing them. For instance, you definitely want to avoid overcooking them. Here are a few more tips for perfectly cooked pork chops:
- Pork chops shouldn't be too cold when the hit the pan. Make sure to remove the pork chops from the fridge and allow them to come to room temperature before cooking.
- Don't forget the seasoning! Season the pork chops from both sides before searing them before searing them in a hot ovenproof skillet. If you have time, marinate the pork chops in salt and pepper, or even add spices and herbs.
- I'm using bone-in pork chops for extra flavor. If you use boneless pork chops, make sure to check them after they've baked for 7-8 minutes in the oven to avoid overcooking.
- If you use thin-cut pork chops instead of thicker bone-in pork chops, they will take even less time to cook as you won't have to finish them in the oven.
- To keep the pork chops nice and juicy, rest them for 2 to 5 minutes before serving.
Follow us 148.4k
Hands-on Overall
Serving size 1 pork chop + cabbage noodles
Nutritional values (per 1 pork chop + cabbage noodles)
Net carbs6.2 grams
Protein46.4 grams
Fat42.4 grams
Calories605 kcal
Calories from carbs 4%, protein 31%, fat 65%
Total carbs10.1 gramsFiber3.9 gramsSugars4.7 gramsSaturated fat11.6 gramsSodium766 mg(33% RDA)Magnesium64 mg(16% RDA)Potassium987 mg(49% EMR)
Ingredients (makes 2 servings)
- 2 heads spring green cabbage (300 g/ 10.6 oz)
- 2 cloves garlic, minced
- 2 tbsp virgin avocado oil or ghee, divided (30 ml)
- sea salt and pepper, to taste
- 1 tbsp lemon juice or apple cider vinegar (15 ml)
- 1/4 cup chicken stock or bone broth (60 ml/ 2 fl oz)
- 2 thick-cut bone-in pork chops (450 g/ 1 lb) - or 400 g/ 14.1 oz boneless pork chops
- Optional: herbs and lemon wedges to serve
Instructions
- Using a sharp knife, slice the cabbage into about 1-2 cm (1/2-1 inch) wide noodles. Cut out the hard core and discard.
- Place in a bowl and fill with water to wash. Drain and pat dry.
- Grease a heavy based pot with half of the avocado oil (or use ghee). Add the minced garlic and cook for about a minute until fragrant. Add the cabbage. Season with salt and pepper to taste.
- Add lemon juice, chicken stock (or bone broth). Cover with a lid and cook on medium-low for about 15 minutes.
- Remove the pork chops from the fridge to allow them to come to room temperature. Season the pork chops with salt and pepper. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Grease a hot oven-safe skillet with the remaining avocado oil (or ghee). Add the pork chops and cook on medium-high for 2 to 3 minutes per side until golden brown. (Note: I used bone-in pork chops but you can use boneless pork chops, about 200 g/ 7 oz each.)
- Transfer into the oven and bake for 7 to 15 minutes depending on the thickness. If you have a meat thermometer, insert it into the thickest part. The temperature should read 60-63 °C/ 140-145 °F when they are done.
- Store any leftovers in the fridge for up to 3 days. Optionally, sprinkle with fresh herbs of choice and serve with lemon wedges.
Pork Chops with Cabbage Noodles
Step by Step
Ingredients
- 2 heads spring green cabbage (300 g/ 10.6 oz)
- 2 cloves garlic, minced
- 2 tbsp virgin avocado oil or ghee, divided (30 ml)
- sea salt and pepper, to taste
- 1 tbsp lemon juice or apple cider vinegar (15 ml)
- 1/4 cup chicken stock or bone broth (60 ml/ 2 fl oz)
- 2 thick-cut bone-in pork chops (450 g/ 1 lb) - or 400 g/ 14.1 oz boneless pork chops
- Optional: herbs and lemon wedges to serve
Instructions
- Using a sharp knife, slice the cabbage into about 1-2 cm (1/2-1 inch) wide noodles. Cut out the hard core and discard.
- Place in a bowl and fill with water to wash. Drain and pat dry.
- Grease a heavy based pot with half of the avocado oil (or use ghee). Add the minced garlic and cook for about a minute until fragrant. Add the cabbage. Season with salt and pepper to taste.
- Add lemon juice, chicken stock (or bone broth). Cover with a lid and cook on medium-low for about 15 minutes.
- Remove the pork chops from the fridge to allow them to come to room temperature. Season the pork chops with salt and pepper. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Grease a hot oven-safe skillet with the remaining avocado oil (or ghee). Add the pork chops and cook on medium-high for 2 to 3 minutes per side until golden brown. (Note: I used bone-in pork chops but you can use boneless pork chops, about 200 g/ 7 oz each.)
- Transfer into the oven and bake for 7 to 15 minutes depending on the thickness. If you have a meat thermometer, insert it into the thickest part. The temperature should read 60-63 °C/ 140-145 °F when they are done.
- Store any leftovers in the fridge for up to 3 days. Optionally, sprinkle with fresh herbs of choice and serve with lemon wedges.
Nutrition (per serving, 1 pork chop + cabbage noodles)
Calories605kcal
Net Carbs6.2g
Carbohydrates10.1g
Protein46.4g
Fat42.4g
Saturated Fat11.6g
Fiber3.9g
Sugar4.7g
Sodium766mg
Magnesium64mg
Potassium987mg
Detailed nutritional breakdown (per 1 pork chop + cabbage noodles)
| Total per 1 pork chop + cabbage noodles |
| 6.2 g | 46.4 g | 42.4 g | 605 kcal |
| Cabbage, green, fresh |
| 4.8 g | 1.5 g | 0.2 g | 30 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Avocado oil, extra virgin |
| 0 g | 0 g | 14 g | 124 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.6 g | 0.6 g | 8 kcal |
| Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw |
| 0 g | 44 g | 27.6 g | 437 kcal |
Do you like this recipe? Share it with your friends!
