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Keto Curried Pork Chops with Cauliflower Rice

5 stars, average of 2 ratings

Keto Curried Pork Chops with Cauliflower RicePin itFollow us 136.0k

Juicy and tender pork chops served with simple cauliflower rice and homemade curry sauce. This is an easy keto dinner recipe for two!

I served these pork chops with cauliflower rice and our homemade Curry Simmer Sauce which is creamy, mild and kid-friendly but you could always add some heat by using cayenne pepper or fresh chillies.

To keep the pork chops juicy, you need to cook them without drying them out. There are a few tricks you can use to do that:

  • Use bone-in pork chops. I used 225 g/8 oz bone-in pork chops. If you're using boneless pork chops, 200 g/7 oz pieces will provide the same macros.
  • You could marinate the pork chops with a simple mix of avocado oil, lemon juice, herbs, spices, salt and pepper. Brush on top and refrigerate to marinate for at least 2 hours or overnight.
  • Bring the pork chops to room temperature before cooking.
  • Sear the pork chops in a pan before baking them in the oven.
  • Add a dash of water or stock to the baking tray.
  • 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.
  • Cover the pork chops with a foil after cooking.
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Hands-on Overall

Serving size 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce

Allergy information for Keto Curried Pork Chops with Cauliflower Rice

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
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Nutritional values (per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce)

Net carbs7.5 grams
Protein45.3 grams
Fat42.9 grams
Calories610 kcal

Calories from carbs 5%, protein 30%, fat 65%

Total carbs11.9 gramsFiber4.5 gramsSugars4.4 gramsSaturated fat14.4 gramsSodium1,095 mg(48% RDA)Magnesium82 mg(21% RDA)Potassium1,304 mg(65% EMR)

Ingredients (makes 2 servings)

  • 1/2 cup homemade Curry Simmer Sauce (120 ml/ 4 fl oz)
  • 2 thick-cut pork chops, ideally bone-in (400 g/ 14.1 oz) - or 450 g/ 1 lb bone-in pork chops
  • sea salt and pepper, to taste
  • 1/4 cup water or stock (60 ml/ 2 fl oz)
  • 1/2 small cauliflower, cut into florets (300 g/ 14.1 oz)
  • 2 tbsp virgin avocado oil or ghee (30 ml)
  • Optional: herbs to serve

Instructions

  1. Prepare the homemade Curry Simmer Sauce by following the instructions here. This will take just 15 minutes. Store any leftover curry sauce in the fridge for up to 5 days.
  2. Meanwhile, remove the pork chops from the fridge to allow them to come to room temperature. Keto Curried Pork Chops with Cauliflower Rice
  3. Season the pork chops with salt and pepper. Grease a hot oven-safe skillet with ghee or avocado oil. Add the pork chops and cook on medium-high for 2 to 3 minutes per side until golden brown. (Note: I used 225 g/8 oz bone-in pork chops. If you're using boneless pork chops, 200 g/7 oz pieces will provide the same macros.)
  4. Transfer the pork into a plate. Add 1/2 cup (60 ml) of water or stock to deglaze the skillet. Keto Curried Pork Chops with Cauliflower Rice
  5. Place the pork chops back in the skillet (or use a baking dish if you're cooking more than 2 pork chops). 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.
  6. When done, remove from the oven, place on a cooling rack and cover with baking foil for 10 minutes. Keto Curried Pork Chops with Cauliflower Rice
  7. While the pork is baking, prepare the cauliflower rice. Place the florets in a food processor and process using a grating blade or the "S" blade until it resembles rice consistency.
  8. Grease a skillet with the remaining avocado oil (or ghee) and add the cauliflower rice. Cook for 5 to 7 minutes, stirring frequently to ensure even cooking. Take off the heart, season with salt and pepper and stir through. Keto Curried Pork Chops with Cauliflower Rice
  9. Serve the pork chops with the cauliflower rice and the prepared curry sauce. Optionally, sprinkle with chopped herbs such as parsley, chives or basil. Store any leftovers in the fridge for up to 3 days. Keto Curried Pork Chops with Cauliflower Rice

Ingredient nutritional breakdown (per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce)

Net carbsProteinFatCalories
Curry Simmer Sauce, homemade (KetoDiet blog)
2.9 g1.4 g10.6 g112 kcal
Pork, chops (loin), boneless, raw
0 g41 g17.9 g336 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Avocado oil, extra virgin
0 g0 g14 g124 kcal
Cauliflower, fresh
4.5 g2.9 g0.4 g38 kcal
Water, still
0 g0 g0 g0 kcal
Total per serving, 1 pork chop + 1 cup cauli-rice + 1/4 cup curry sauce
7.5 g45.3 g42.9 g610 kcal

Keto Curried Pork Chops with Cauliflower RicePin itFollow us 136.0k

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

I made this tonight and the curry is awesome! I love the flavor on the pork chop!  It even hid the nasty flavor of the cauliflower! LOL!  Thank you for sharing this recipe!

Reply

Thank you so much Marla, I'm glad you enjoyed! 😊

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