Easy Parmesan Garlic Keto Baked Pork Chops

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This easy Parmesan garlic keto baked pork chops recipe will knock your socks off with delicious flavor. The crispy “breading” and tender pork combine with garlic and seasoning for an amazing keto pork chop recipe that no one will know uses pork rinds instead of bread crumbs. The entire family is going to love these.

keto baked pork chops on a blue plate with a side of rice

If you are following a keto diet, you know how challenging it can be to satisfy that desire for breaded, fried food. It tastes so good, but you know the benefits of a low carb diet so you are looking for ways to have the same flavor without the carbs. Well, I got you! These keto baked pork chops will not disappoint, I promise!

My family is not keto, so I served this for them with a side of rice, but they would go amazing with other keto sides like steamed veggies, cauliflower rice or cauliflower mash.

As always with any of our recipes, if you want to get right to the nitty gritty and see the recipe card, there is a handy “jump to recipe” button at the top of this article below the title. It’s black and easy to spot. There is also a “print recipe” button that will pop up a printable recipe card on your screen for easy printing.

This recipe is a Dined and Dashed Level 2 recipe, which means it takes 30 minutes or less to prepare and isn’t a challenge for an average weekday.

If you are up for some tips and tricks and frequently asked questions about pork chops, keep reading!

Is it better to bake pork chops at 350 or 400?

The answer to is it better to bake pork chops at 350 or 400 is somewhat a matter of time and preference, but in general, the answer is 350 degrees. You risk a more tough chop at 400 degrees, so if you have the time, go with 350 degrees.

Should I cover my pork chops in the oven?

The question to covering pork chops in the oven when you bake them is also a matter of personal preference. For this keto baked pork chops recipe, we want the “breading” browned on top so we do not recommend covering them.

How many carbs do baked pork chops have?

Baked or pan-fried, pork chops themselves don’t have any carbs. Usually, any carbs come from breading or other things that you add to the pork chops.

Ingredients needed for easy Parmesan garlic keto baked pork chops

This low carb pork chops recipe is pretty manageable for busy weeknights. You do have to buy pork rind panko or crush your own pork rinds, and I highly recommend that you brine the chops first, but otherwise, it’s not overly complicated and uses fairly simple ingredients.

  • Boneless pork chops – you can use bone-in pork chops instead of boneless chops for this recipe, it’s just a matter of choice. Also, I used medium-thickness chops, but thin-cut pork chops or thick pork chops will work as well. Just remember to check the internal temperature of the chops when cooking. The chop thickness will impact the cooking process – thinner chops will cook faster, and thicker ones will take more time.
  • Pork rind panko – you can crush your own pork rinds (by hand or using a food processor) for this, or you can buy it already crushed. My local grocery store has it in stock and because I am a lazy cook, I just buy it. It’s cheaper to do it yourself, but that takes extra time. You could use almond flour in a pinch, I have done that and they turn out good, but for the best baked pork chops that are keto-friendly, I find the pork rinds produce better results.
  • Grated Parmesan cheese – if you are avoiding dairy, you could omit this and just use more pork panko. The Parmesan is delicious, but the results will still be amazing without it.
  • Kosher salt – Kosher salt is needed for making a brine for the chops before you bake them. Brining is a critical step for avoiding tough pork chops. Traditionally a simple brine is made with water, salt, and sugar but we will omit the sugar for perfect pork chops that are keto-friendly.
  • Olive oil – I use olive oil instead of an egg wash for “breading” the pork chops. It seems to work just as well and saves me time. You can use either.
  • Seasonings – you can season these to your liking, but I used garlic powder, onion powder, black pepper, basil, and oregano. You can save a step by using Italian seasoning in lieu of some of the others and/or you can top with fresh parsley to add some color to the chops. It’s really up to you! If you are using Parmesan, however, I do not recommend adding any salt. With the brine and the cheese, they should be salty enough.
  • Unsalted butter – this is optional but I like to add a bit of butter on top of each chop to help it brown and just add extra flavor.
keto baked pork chop steps

How to make easy Parmesan garlic keto baked pork chops

This is just a summary of the steps for making these oven-baked pork chops. Full instructions for this keto baked pork chops recipe are in the recipe card below.

As I mentioned, the best way to make juicy pork chops is to brine them first. You will need a large bowl for that along with a liquid and a dry measuring cup. I shared a video for a basic brine in my boneless pork ribs recipe. It’s a good watch, just understand that for a keto brine you will want to omit the sugar.

  • For the brine:
    • combine salt, water, and pork in a bowl
    • refrigerate for 3 hours up to overnight.
  • For the chops:
    • remove pork chops from the brine and pat dry 
    • combine all of the dry ingredients in a small bowl
    • you will need a shallow bowl for the olive oil and another one for the “breading”
    • dredge each chop in the oil, then in the breading, and place in a single layer in a baking dish
    • put in a preheated oven and bake until done
keto baked pork chops 7
keto baked pork chops 09

Easy Parmesan Garlic Keto Baked Pork Chops Recipe

This easy Parmesan garlic keto baked pork chops recipe will knock your socks off with delicious flavor. The crispy "breading" and tender pork combine with garlic and seasoning for an amazing keto pork chop recipe that no one will know uses pork rinds instead of bread crumbs.
No ratings yet
Prep Time 25 minutes
Cook Time 30 minutes
Course Main Course
Cuisine American
Servings 8


  • 2.5 lb boneless pork chops

For the brine

  • 1/4 cup Kosher salt
  • 4 cups water

For the pork chops

  • 1 cup pork panko
  • 1 cup grated Parmesan cheese
  • 1/4 cup butter melted
  • 1 tbsp garlic powder
  • 1/2 tsp black pepper
  • 1 tsp onion powder
  • 1 tsp basil
  • 1 tsp oregano
  • 1/2 cup olive oil approximately


For the brine

  • Dissolve the salt in the water in a large bowl
  • Add the pork chops to the water
  • Refrigerate for 3 hours or up to overnight. You can go a bit longer with these, the salt to water ratio is intentionally higher than normal because you do run the risk of them being too salty, especially with the Paremsan cheese.

For the pork chops

  • Preheat the oven to 350 degrees F.
  • Remove the chops from the water and pat dry with a paper towel
  • Combine all of the dry ingredients together (pork panko, Parmesan, garlic powder, black pepper, onion powder, basil and oregano) in a small bowl to create the "breading".
  • In a shallow bowl or pie pan, add some of the olive oil.
  • In another shallow bowl, add some of the dried breading mixture.
  • One by one, dredge each chop in the olive oil (both sides) and then into the breading mixture (both sides) and place in a 9×11 baking pan.
  • Drizzle the melted butter over the chops and bake for 25-30 minutes or until the internal temperature reaches 145 degrees F. Thinner or thicker chops may impact the cook time so check frequently.
  • Serve and enjoy!
Keyword keto, keto, low carb, butter, spread, bacon, panko, parmesan, pork

This easy pork chop recipe is a game changer for keto dinner ideas, doesn’t take a ton of time, and will leave everyone’s taste buds asking for more.

Let us know if you try our keto baked pork chop recipe, we’d love to know what you thought of it!

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