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Keto Smothered Pork Chop Recipe

I've been making keto smothered pork chops for years, and this recipe has evolved many times through that process. What we are making today is a combination of all of the tweaks over the years, in one amazing keto recipe. Enjoy!


Prep Time: 5 minutes

Cook Time: 20 minutes

Servings: 4

Macros per serving (assuming 8 OZ of pork):

Calories: 780

Fat: 52g (63%)

Protein: 48g (35%)

Net Carbs: 4g (2%)



(Ingredients can be purchased by clicking on the green link)

  • 4 Thick Cut Pork Chops (8 ounces/225 grams each)

  • 1 Tablespoon (15ml) Olive Oil

  • 1/2 Teaspoon Sage, ground

  • 2 Tablespoons (30ml) Cognac

  • 2 Tablespoons (28g) Butter

  • 1 Medium Onion, sliced

  • 1 Tablespoon (3 cloves) Garlic, minced

  • 1 Tablespoon (15ml) Brown Mustard

  • 1/4 Cup (60ml) Heavy Whipping Cream

  • 1/4 Cup (60ml) Sour Cream

  • 1 Cup (235ml) Chicken Stock

  • Salt, Pepper, and White Pepper to taste


Ingredients purchased through Amazon affiliate links support the site. See Affiliates page for more information.


Let's Do This!

  1. In a large skillet, heat the olive oil over medium-high heat.

  2. Season the pork chops on both sides with salt, pepper, and the ground sage.

  3. Add the pork chops to the pan and cook for 4-5 minutes on each side. This will vary depending on thickness, but aim for 145F internal temperature per the FDA.

  4. Once cooked, remove the chops from the pan and set aside.

  5. Deglaze the pan by pouring the cognac into the hot pan. Use a rubber scrapper to mix in the drippings.

  6. Lower the heat to medium.

  7. Add the butter and onion to the pan. Cook until the onion is tender.

  8. Add the garlic, then cook an additional minute.

  9. Combine the heavy cream, sour cream, brown mustard, and chicken stock in the pan. Mix until well combined.

  10. Simmer over medium heat for about 5 minutes, stirring occasionally, until the sauce is thickened. Be careful that the heat doesn't get too high, as this can cause the sauce to break.

  11. Season with salt, pepper, and white pepper to taste.

  12. Return the pork chops to the pan and serve.

  13. Enjoy!


How We Did It!

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