Smothered pork chops and a delicious classic, Sunday dinner recipe which thankfully, is simple to make low carb for a keto pork chops dinner that is just as satisfying as it’s higher carb origins. The creamy gravy in this recipe is what does it for me – serve it with a side of mashed cauliflower and you’ll be in heaven!

When buying pork chops for this keto pork chops recipe, look for thick cut pieces — I prefer 3/4″ thick and make sure the bone is in – while simmering in the pan, the bone and fat add a ton of flavor to the gravy. Coconut flour is my flour of choice for this – it’s a bit finer than almond flour and combined with the Xanthan gum, helps to produce the smooth, creamy gravy consistency we’re going for, for a perfect keto smothered port chops that will become a Sunday night favorite!

If you don’t have Xanthan gum in your pantry, it’s worth grabbing some on Amazon or you can find it on the shelfs at many markets now – it’s a gluten-free, low carb cornstarch substitute that I use to thicken up all sorts of keto recipes.

NOTE: I added some caramelized onions to the pan at the end for some additional flavor – that’s up to you.


Keto Smothered Pork Chops

Course dinner
Cuisine American
Prep Time 15 minutes
Cook Time 16 minutes
Total Time 31 minutes
Servings 4
Calories 510kcal


  • 1 cup coconut flour
  • 2 tablespoons onion powder
  • 2 tablespoons garlic powder
  • 1 teaspoon cayenne
  • 1 teaspoon pink salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 pork chops 3/4-inch thick, bone-in
  • 1/4 cup avocado oil
  • 1 cup chicken bone broth
  • 1/2 cup buttermilk
  • Chopped fresh flat-leaf parsley for garnish
  • 1/4 tsp Xanthan gum optional


  • Place the coconut flour in a shallow dish (I use a pie pan) and add the onion powder, garlic powder, cayenne, pink salt, and pepper.
  • Mix with a fork to incorporate the spices evenly.
  • Pat the pork chops dry with paper towels and then dredge them in the seasoned coconut flour.
  • Place a large skillet (preferably cast iron) over medium heat and add the avocado oil (or you can use olive oil).
  • When the oil is hot, remove the chops one by one from the flour mixture, shake off any excess flour and lay the pork chops in the pan in a single layer and fry until browned – about 3 minutes on each side. Do not discard the flour yet!
  • Remove the pork chops from the pan and add 1/4 tsp of the seasoned flour to the pan drippings.
  • Whisk the flour into the fat until dissolved and pour in the bone broth in.
  • Let the liquid cook down for 5 minutes to reduce and thicken slightly. Stir in the buttermilk and Xanthan gum (if using) until creamy.
  • Place the pork chops back into the pan, coating them in the sauce.
  • Simmer for 5 minutes until the pork is cooked through.


I added some caramelized onions to the pan at the end for some additional flavor – that’s up to you.?


Calories: 510kcal | Carbohydrates: 17g | Protein: 37g | Fat: 28g | Saturated Fat: 10g | Cholesterol: 93mg | Sodium: 773mg | Potassium: 633mg | Fiber: 9g | Sugar: 4g | Vitamin A: 258IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 2mg

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