These keto pork chops in creamy garlic sauce are perfect for a nice keto-friendly dinner. The problem with pork chops, I find, is that they always seem to taste kind of dry on their own. Well, with this delicious creamy garlic sauce, that problem is solved. At only 3 grams of net carbs per portion, this is a recipe you will love.

eto pork chops in creamy garlic sauce

For the ingredients

Pork Chops: I always get my pork chops from our local farmer. But you can also get them at your grocery store.

Butter: I used (Kerrygold) butter to sear the pork chops in and fry the onion and garlic. I love the taste of butter, but you can also use other cooking fats for this recipe such as ghee, coconut oil, duck fat, or beef tallow.

Seasoning: I kept it very basic when it comes to the seasoning of the recipe because a lot of flavors came from the juice left from the searing of the meat. I just used salt, pepper, and parsley for seasoning this dish.

Heavy cream: When choosing a heavy cream make sure it’s unsweetened, organic, and preferably from grass-fed, grass-finished cows. This way you avoid the added sugars, antibiotics, and GMO crops that are fed to these animals which in turn can harm your health.

Parmesan cheese: I used parmesan cheese that was grated almost powdery. You can also use a parmesan block and grate it yourself. When choosing parmesan cheese, try to find one that only has parmesan and cultures in the ingredient list, preferably no preservatives.

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eto pork chops in creamy garlic sauce

What to combine this recipe with

On keto, you can combine this recipe with any low-carb vegetable you like such as spinach, steamed broccoli, cauliflower, or any of the listed veggies down below.

keto friendly vegetables
keto pork chops in creamy garlic sauce

Keto pork chops in creamy garlic sauce

Prep Time: 5 minutes
Cook Time: 15 minutes
Course: Main Course
Keyword: glutenfree, ketogenic
Servings: 4 pork chops
Calories: 360kcal


  • 4 pork chops
  • to taste salt
  • 3 tablespoons butter
  • to taste black pepper
  • 1/2 medium sized onion
  • 2 cloves garlic minced
  • 3 cloves garlic peeled and whole
  • 1 cup unsweetened heavy cream
  • 1/3 cup shredded parmesan cheese
  • 1 teaspoon Fresh or dried parsley


  • Season the pork chops with salt and black pepper.
  • In a large skillet, melt 2 tablespoons of butter on medium-high heat and sear both sides of the pork chops.
  • Remove the pork chops from the skillet onto a plate and set aside.
  • In the same skillet, melt another tablespoon of butter on medium heat and fry the onion and 2 minced cloves of the garlic and 3 whole cloves for about 1 minute.
  • Add the heavy cream, parmezan cheese, salt, black pepper and parsley.
  • Stir and let the sauce simmer at medium heat for 2-5 minutes. You'll notice the sauce thicken over time.
  • Add the pork chops back to the skillet and serve.


Serving: 1serving | Calories: 360kcal | Carbohydrates: 3g | Protein: 17g | Fat: 28g
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We had these keto-paleo pancakes for brunch today and they are absolutely amazing. They are so easy (and fast) to prepare, it made our family Sunday’s Brunch so much cosier. These are also nice and fluffy, and taste so close, or even better, than the ones I used to have in ihop.

The best things about this recipe is that you can adjust it to your needs: you can make them paleo friendly or keto friendly, and if you’re just gluten free and not on a strict diet, you can mix it up and create which ever version of these pancakes you like.

For the ingredients in this recipe

Flour: To keep these pancakes gluten free I used a mixture of almond flour and coconut flour. I’ve tried making these with just almond flour, but they fell appart more easily, that’s why adding in some coconut flour helped to keep them more firm.

The sweetener: depending on which diet you’re on, there will be a difference in the sweetener you’ll choose. If you’re on a ketogenic diet, you can use (golden) erythritol, monkfruit or stevia. When you’re on a paleolithic diet, you can use coconut sugar, honey or maple syrup. A quick tip on buying maple syrup: the darker, the more mineral content the maple syrup has and the more health benefits you’ll get out of eating it. Previously there was a grading system for maple syrup A-D (in which D was the purest form). Now all maple syrup is an A grade, so the best way to decide which one will benefit you most, is to check the color.

The creamer: If you’d like to make this recipe dairy free you can use coconut creamer or any other nut creamer (not milk! As you need a thick consistency). When you’re on a ketogenic diet, and dairy is not a problem for you, you can use unsweetened heavy cream. Make sure to check the ingredient list when buying creamer. Avoid products that have ‘carrageenan‘ in it, since this additive causes inflammation.

What to combine these keto-paleo pancakes with

Again, depending on which diet or lifestyle you’re on, you”ll have a variety of options to eat these pancakes with. I’m a mix of keto and paleo, so I ate 1 pancake with some maple syrup and a side of bacon and eggs to enjoy some sweetness and to keep it low carb.

You can also add some whipped unsweetened heavy whipping cream or honey.

As you may have seen on my instagram story. For my 4 year old daughter, I made a special kid friendly version of these pancakes and she loved it. I combined some banana with strawberries and blueberries. It was a big hit.


8 pancakes


– 1 cup almond flour
– 1/4 cup coconut flour
– 2 tablespoons golden erythritol (keto version) or 2 tablespoons coconut sugar (paleo version)
– 1 tablespoon baking powder
– 1/2 teaspoon sea salt
– 6 eggs
– 1/4 cup heavy cream (keto version) or 1/4 cup coconut cream (paleo version)
– 1 teaspoon vanilla extract
– 2 tablespoons melted butter (keto version) or 2 tablespoons melted coconut oil (paleo version)


  1. In a large bowl add all the dry ingredients: almond flour, coconut flour, sweetener, baking powder and salt and mix with a spoon or spatula.
  2. In a separate medium sized bowl, add the eggs, creamer, vanilla extract and melted fat. Then, mix everything together with a whisk.
  3. Add the wet ingredients to the flour mixture and mix with a spatula.
  4. Bake the pancakes in a pan or on a griddle on medium-high heat. Add 1/3 cup of batter for one pancake and spread in a circle. Cook each side for 3-4 minutes until golden brown.

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Paleo version: Serving: 1 pancake | Calories: 214kcal | Carbohydrates: 9g | Protein: 8.5g | Fat: 17g | Fiber: 2.8g

Keto version: Serving: 1 pancake | Calories:196kcal | Carbohydrates: 5g | Protein: 8.3g | Fat: 16g | Fiber: 2.8g

Have you made this recipe?

Please let me know how you liked it in a comment below!