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    Home » Main Dish Recipes » Keto Smothered Pork Chops

    Keto Smothered Pork Chops

    Dairy Free RecipesGluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Jun 11, 2021 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
    Print Recipe Jump to Recipe
    pinterest image for keto smothered pork chops
    pinterest image for keto smothered pork chops

    My baked Keto Smothered Pork Chops recipe has tender baked pork chops smothered with caramelized onions and mushrooms in a creamy sauce with hints of rosemary. This easy pork chops recipe is rich and creamy despite being dairy free.

    black plate with a baked keto smothered pork chop serving next to a pile of cherry tomatoes and green beans

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    Free Guide! Feed a Family on a Low Carb Diet

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    There have been several times over the years that I've given up dairy. Whenever I have, I really really miss it. I miss creamy comfort food.

    I've been debating cutting back on dairy to try to start losing the baby weight from my last baby, so I'm trying to increase my low carb keto meal options before jumping in.

    I really want a few rich and creamy dairy-free dinner options. I had the idea to make these keto low carb smothered pork chops dairy free, and they came out splendidly. You cannot taste the coconut cream at all. I'll repeat, you cannot taste the coconut cream at all. No one in my family knew that the delicious sauce on these was coconut-based. The onions and garlic hide all the coconut flavor in this pork chop recipe.

    So, no worries if you have people in your household that despise coconut! They won't even know they ate it, and you never have to tell them. Plus, I am good at keeping secrets, so your secret is safe with me.

    close up of one of the keto smothered pork chops

    What You'll Need

    • Onions & Garlic - slice the onions thin and you can also slice or chop the garlic.
    • Butter Flavored Coconut Oil - if you do not need this recipe to be dairy-free you can use butter.
    • White Mushrooms - baby bella mushrooms are another good choice.
    • Coconut Cream - or sub in heavy cream and/or cream cheese.
    • Mayonnaise - my secret ingredient! It gives a smooth creamy texture to the sauce.
    • Glucomannan or Xanthan Gum - this is the gluten free thickener for the sauce, you only need a bit of either option.
    • Dried Rosemary - or fresh if you have some. Fresh thyme leaves are a great sub.
    • Salt & Black Pepper
    • Pork Chops - I use boneless pork loin chops in this recipe.

    How To Make Keto Smothered Pork Chops

    The first time I made these, the bacon mushroom cream sauce was a little thin. With just a couple of tweaks the next time, it came out perfectly, and I am so excited to be sharing it with you.

    My trick for these is to cook the onions, mushrooms, and garlic in the casserole dish and then remove them and add them to the sauce. Next, you par-cook the pork. Drain any cooking liquid, top with that fantastic onion gravy you've been trying not to eat by the spoonful, and finish baking.

    By cooking the onions and garlic first, they get nicely caramelized without dirtying a frying pan. You just need one mixing bowl and one casserole dish for this recipe. Alternatively, you can saute the garlic and onions in a cast iron skillet and then transfer that to the oven.

    casserole dish with cooked sliced onions, mushrooms, and garlic

    What Temperature Does Pork Need To Be Cooked To?

    You should cook the pork chops until they reach 155 degrees. Then let them sit and rest for 10 minutes before serving. The internal temperature will increase as it rests. Overheating the pork chops will leave them dry and dense.

    It's best to use a digital thermometer when measuring meat temperatures because it's fast and accurate. You don't have to worry about trying to read the small lines before the temperature starts going down.

    Can You Meal Prep Smothered Pork Chops?

    Yes, absolutely. These pork chops also taste just as good leftover. I ate them for lunch for a few days during recipe testing. Normally I get bored with leftovers but not this time.

    Simply prepare the recipe as directed, then place them in a large container or single-serving containers to grab for a quick lunch. If the sauce gets too thick you can thin it with a little chicken broth.

    onion topping in a large mixing bowl

    What Do You Serve Keto Smothered Pork Chops With?

    Serve with some vegetables or a salad, and you have a perfect, healthy, dairy free, and keto friendly meal. The flavor of the pork chops really goes well with all sorts of side dishes. Roasted veggies would be a nice touch too. Either way, it's a healthy dinner option that your entire family is going to be happy about eating.

    How Long Does Cooked Pork Last?

    Cooked pork chops will last in the fridge for around 3-4 days. They should be cooled down before you put them in the refrigerator. Any airtight container will work well.

    I don't really recommend freezing these baked smothered pork chops because the mayonnaise will separate some. It can be done, but you probably aren't going to like the texture or consistency.

    overhead shot of one of the keto smothered pork chops on a plate with green beans and tomatoes

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    overhead shot of one of the keto smothered pork chops on a plate with green beans and tomatoes

    Keto Smothered Pork Chops

    My baked Keto Smothered Pork Chops are covered with caramelized onions and mushrooms and a creamy sauce with hints of rosemary. They are rich and creamy despite being dairy free.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 10 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 10 minutes
    Course: Main Course
    Cuisine: American
    Servings: 8
    Calories: 439
    Author: Taryn

    Ingredients

    • 2 medium onions thinly sliced
    • 6 cloves  of garlic peeled and chopped
    • 2 tablespoon butter flavored coconut oil
    • 4 large white mushrooms sliced
    • 5 oz can coconut cream
    • ⅔ cup mayo
    • 1 tsp  salt
    • 2 tsp  glucomannan  (or another thickening agent)
    • 1 tsp  dried rosemary
    • ½ tsp  black pepper
    • 8 boneless pork chops (about 3-4 pounds)
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    Instructions

    • Preheat oven to 400.
    • Put the onions, garlic, and coconut oil in a large casserole dish. Bake for 15 minutes. Add the mushrooms. Stir. Bake for another 15 minutes.
    • Meanwhile, in a medium bowl stir together the coconut cream, mayo, and seasonings.
    • When the vegetables are softened and golden add them to the sauce. Set aside.
    • Put the pork chops in the casserole dish. Bake for 20 minutes. Drain the cooking liquid. Top with the sauce containing the onions and mushrooms. Bake for an additional 10-20 minutes or until the pork chops are cooked thoroughly.

    Notes

    Cooking Temp: I cook pork chops to 155 degrees and then let them rest.
    Substitutions: if you aren't dairy free you can swap the coconut oil for butter and the coconut cream for heavy cream. 
    To Reheat: place on a microwave safe plate and heat up for a few minutes until it's hot all the way through. You can also bake at 350 degrees until hot, which is usually around 15 minutes. 

    Nutrition

    Calories: 439 | Carbohydrates: 5g | Protein: 30g | Fat: 32g | Saturated Fat: 13g | Cholesterol: 97mg | Sodium: 424mg | Potassium: 635mg | Fiber: 1g | Sugar: 1g | Vitamin A: 30IU | Vitamin C: 3.4mg | Calcium: 30mg | Iron: 1.4mg
    Tried this Recipe? Tag me Today!Mention @joyfilledeats or tag #joyfilledeats!

    Originally Published February 5, 2018. Revised and Republished June 11, 2021.

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    Comments

    1. Carol says

      May 20, 2020 at 3:25 pm

      Hi, can 5 oz coconut milk be subbed for the coconut cream? Or, since I don’t have to be dairy free, could 5 ounces heavy cream be used??
      TIA for your help

      Reply
      • Taryn says

        May 20, 2020 at 7:33 pm

        If you don't need to be dairy free I'd use sour cream. I think coconut milk or heavy cream would be too thin.

        Reply
    2. Dana says

      February 27, 2018 at 2:29 pm

      Very interested in trying out the glucomannan. Haven't used it before! Am curious if you think xanthum gum would be okay to use, and if so, would you use the same amount? I have that in my pantry now, so wouldn't have to wait for Amazon to deliver. 😉 Thanks for all of the work you do on your recipes. I have SEVERAL I want to try out!

      Reply
      • Taryn says

        February 27, 2018 at 5:33 pm

        Yes, they are normally interchangeable 🙂

        Reply
    3. Sarah Hardy says

      February 11, 2018 at 1:11 am

      I've been contemplating cutting down on dairy. I just did a FC and that opened my eyes a bit as well! These pork chops look fabulous!5 stars

      Reply
    4. Nicki says

      February 08, 2018 at 9:36 am

      Pork chops are on my menu this week. Might just have to use this recipe.

      Reply

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