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.
Alison Abbington says
I made this last night almost to the letter (used cooking wine and no xantham gum, just let the sauce boil then simmer to thicken with the parmesan), OMG IT WAS SOOOO GOOD! I'm the only one in my house on a low carb lifestyle, and my family loved it! I'm so glad I doubled the recipe for leftovers. I served it over rice (cauliflower rice for me) and paired it with green beans. I couldn't stop eating it! I even shared the recipe with my mom and told her it was a must try. Thank you for such a GREAT recipe.
Olya says
So happy to hear that it was a success! Thank you for sharing the recipe with your mom!
Julie Craig says
Hi there 🙂
I'm on a low carb plan and wanted to know is the carb cost for 1 pork chop? I could eat 3 lol
Robin says
I made this tonight with a couple of tweaks...just because of the ingredients I had on hand. Switched lime juice for lemon, beef broth for wine/chicken broth. This was soooo flavorful, the Italian spice is perfect with the pork!! I also used both parmesan cheese and xanthan gum to thicken the sauce, and it was exactly the thickness I wanted! Seriously, this was delicious, and going into my rotation. Thanks!!!!
Olya says
Yes! I too find that Italian seasoning pairs up beautifully with the pork! And definitely - both Parmesan and Xanthan Gum DO thicken the sauce.
Amy Doss says
What is 1/4 lemon? Do you mean 1/4c lemon juice, or the juice of 1/4 lemon?
Olya says
I meant 1/4 of a lemon (quarter of an actual lemon) - not 1/4 cup.
Leon C. says
I made this tonight and the pork chops were tender and juicy. I'm going to make this for my Mom next week.
It was simple to follow the recipe and by the time my Wife arrived home from work dinner was ready. Even my finicky
Daughter liked it.
thamks Olya
Olya says
I am so impressed that you are making this for all women in your family:)!
Debbie Wehlan says
Brava! This was the best Keto meal we've prepared. Flavorful, delicious, easy to prepare, and healthy. It checked all the boxes for an enjoyable meal. This is at the top of our list to serve for a casual dinner party. Do you have more Keto recipes that are this amazing? Please share if you do 🙂
Olya says
Thank you so much, Debbie! I love this particular recipe - so glad you did too!
Sherri says
These pork chops were amazing! The sauce was so creamy and delicious. I did leave out the lemon (I don't care for lemon in my food) and the dry white wine just because I didn't have any. Will definitely make this again and again!
Karen says
Made it last night. Flavor of the sauce was truly excellent. I used boneless rib chops and they were ridiculously tender with this recipe. Will definitely be added to my group of favorite recipes. Cant wait to try more of your recipes. I would make this for company for sure!
Melissa says
Just made this last night. Didn't have any heavy cream so I used buttermilk. That worked fine. Didn't have almond flour so I used cake flour, which also worked o.k. The chops were flavorful and tender. Made 2 batches. It really is a quick, delicious meal!
Olga says
Yum! Sounds like you nailed it!
Richard Kohout says
I would imagine it got smokey. Butter has a low smoke point and is not a good choice for searing under this high temp. Ghee or LIGHT olive oil is ok, never use extra virgin olive oil for high temp cooking. Your best choice for searing is Avocado oil, it has a very high smoke point.