Almond flour does something regular flour can't in this dredge: it browns faster and holds a crisper crust, so a hot cast iron pan gets you golden pork chops in the same time a floured version would still be pale. I thicken the sauce with Parmesan more often than xanthan gum, since a half-cup of cheese adds 2 things - richness and thickness - while a pinch of xanthan gum turns the sauce gluey in seconds. Either way, you're at 7 grams of carbs per serving, and the dry Pinot Grigio I use here is the same one I drink, not a bottle bought just for cooking.
Recipe Overview
🐖 Pat boneless pork chops dry, then dredge in almond flour instead of regular flour for a gluten-free, low carb crust
🔥 Sear in a hot cast iron pan until golden and crispy on the outside, juicy on the inside
🍷 Deglaze the pan with a dry, low carb white wine like Pinot Grigio, Chardonnay, or Riesling - never cooking wine
🧄 Build the sauce right in the same pan so it soaks up all that seared pork chop flavor
🧀 Thicken with Parmesan cheese, almond flour, or a small pinch of xanthan gum - no regular flour needed
🥄 Whisk continuously as it thickens, going light on xanthan gum since a little goes a long way
🍽️ Nestle the chops back into the creamy sauce until warmed through and tender
✨ Serve hot, at only 7 grams of carbs per serving, in well under 30 minutes total
Low carb pork chops is a delicious way to keep your body in the state of ketosis. As a reminder, you can achieve the state of Ketosis through the use a low carbohydrate diet. This way you restrict your body in glucose containing carbohydrates. And since glucose is your body's primary fuel source, your body will start looking for alternative sources. Fat!
Recipe Highlights
Key ingredients at a glance
- Boneless pork chops - crispy outside, juicy inside, all in one pan
- Almond flour - swaps for regular flour in the dredge, keeping the crust gluten-free and low carb
- Dry white wine (Pinot Grigio, Chardonnay, or Riesling) - deglazes the pan and builds the sauce base; skip anything labeled "cooking wine"
- Parmesan cheese - the easiest thickener while adding fat and flavor at once, my favorite method
- Xanthan gum - neutral-flavored, gluten-free thickener; a little goes a long way
- Cast iron pan - non-stick, chemical-free, holds heat evenly for that golden crust
Creamy Low Carb Pork Chops (Gluten Free)
Ingredients
- 4 boneless pork chops
- 2 tablespoons butter
Dredging Mixture for Pork Chops:
- ⅓ cup Blanched Almond Flour
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon Italian seasoning
- Salt and freshly ground pepper to taste
Sauce:
- 2 tablespoons butter
- 2 cloves garlic minced
- ½ cup Parmesan cheese (or ¼ cup almond flour, or ¼ teaspoon Xanthan Gum)
- ½ cup dry white wine
- ¼ lemon
- ½ cup chicken stock (sodium free)
- ½ cup heavy cream
- 1 teaspoon Italian seasoning
- 4 sprigs fresh thyme leaves only
Instructions
- Dry mixture: In a large bowl, whisk together almond flour, garlic powder, onion powder, Italian seasoning.
- Cooking pork chops: First, season pork chops generously with salt and pepper. Then dredge them thoroughly in dry mixture. Heat 2 tablespoons butter in a large skillet over medium-high heat.
- Once the pan is hot, add pork chops. Now sear them by cooking for 3-4 minutes per side for a total of 6-8 minutes. First side is cooked on medium high. But when cooking on the second side, reduce the heat to medium. After searing is done, remove pork from heat and transfer to a plate. Cover to keep warm.
- Creamy garlic & herb sauce: Return skillet to heat and add butter and minced garlic. Cook for 1-2 minutes on medium heat.
- Next ad wine and squeeze lemon into the pan while still on medium heat. Now add chicken stock and heavy cream. Bring to a boiling point and lower heat. Cook on low for 2-3 minutes.
- Add fresh thyme and Italian seasoning, season with salt and pepper (to taste). Also add Parmesan cheese and then simmer for 2-3 minutes. Next taste the sauce and add more seasoning, if necessary.
- Adding pork chops to the sauce. Reduce heat to low and return pork chops to pan. Depending on the thickness of your pork chops, you might just need to heat them up a bit to make sure they are done.
- Drizzle some of the sauce over pork chops and reheat on low for 2-3 minutes or until pork chops are done.
Video
Notes
🧀 Three Ways to Thicken the Sauce
| Thickener | Parmesan Cheese | Almond Flour | Xanthan Gum |
|---|---|---|---|
| Best for | Rich, cheesy flavor | Classic gravy texture | Staying out of the way of other flavors |
| Amount | ½ cup or more | ¼ cup | A small pinch, added gradually |
| Result | Creamy, savory | Delicious, still low carb | Rich, glossy, almost no carb impact |
✅ Quick chooser
- Want the richest, cheesiest sauce? Go Parmesan.
- Want a classic gravy texture? Go almond flour.
- Want a thickener that stays out of the way of other flavors? Go xanthan gum, and go light.
Recipe Tip: Go light on xanthan gum and give it time to work. Whisk it in gradually while the sauce heats, and let it sit a minute before adding more - overdoing it turns the sauce gluey almost instantly, with no easy way to thin it back out.
🍷 Keto-friendly wine guide
- Champagne/sparkling wine - 96 calories, 1.5g net carbs (lowest carb option)
- Pinot Grigio - 122 calories, 3.2g net carbs
- Chardonnay - 118 calories, 3.7g net carbs
- Riesling - 118 calories, 5.5g net carbs
- No wine on hand? Zero carb whiskey or brandy work as a swap
Why this fits a low carb lifestyle
- Only 7 grams of carbs per serving
- Almond flour dredge replaces regular flour without sacrificing crunch
- No added sugar or carb-heavy thickeners in the sauce
- Supports ketosis by keeping glucose-containing carbs out, pushing the body toward fat for fuel
You can learn more about keto friendly wines and alcohol in general in Keto Diet and Alcohol article.
Kyla says
Tasted delicious! I'm fairly new to cooking and liked that all the steps were clear and laid out in a way that made sense. Only thing I mistook (probably my own inexperience) is I thought the pork chops were supposed to go in the pan with the sauce but I don't THINK that was the case. Definitely will be making again!
Olya says
The pork chops are returned to the pan to be warmed up only. On low heat in already hot sauce.
Jeni says
I can't wait to try this! Food is really expensive lately, but pork chops are still so affordable. Thanks also for addressing the alcohol substitution--I can't have it, so am glad I can use a little stock instead. I'm sure this will be great--I will let you know! Thanks, Olya!
Olya says
Food is sooooo expensive now - I am fully with you. And please report back:)
Linda says
What can I use in place of the alcohol?
Olya says
You can omit it completely and//or using a small amount of chicken stock/broth
Denora says
This might be one of the best pork dishes I’ve ever had! The sauce was out of this world. I’m going to try and use the sauce with baked chicken next!
Olya says
Thank you Denora, your comment made my day!