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KETO STUFFED PORK CHOPS (HEART HEALTHY)

KETO STUFFED PORK CHOPS

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I believe you’ll enjoy these Keto Stuffed Pork Chops.  I follow a pretty committed Keto Low-Carb path, depending on my exercise regime. My husband Shawn participates because I do most of the cooking.  However, we both focus on protein as the primary source of our meals because of our high-intensity workouts, weight lifting. For this reason, I’m always hunting for Keto Low-Carb ways to enjoy pork chops.  They are tasty, loaded with protein, and inexpensive.

WHAT IS THE NUTRITIONAL VALUE OF KETO STUFFED PORK CHOPS (HEART HEALTHY)?

A 6-ounce portion of the Keto Low-Carb Stuffed Pork Chops offers about 35.17 grams of protein.  One chop offers more than enough protein per meal when the recommended amount is about 25 grams. The chop is one of the leaner cuts and is an excellent source of important vitamins and minerals, such as thiamin, selenium, protein, niacin, vitamin B-6 and phosphorus, zinc, riboflavin, and potassium.  The stuffing incorporates fresh spinach, too. Fresh spinach is a highly nutritious leafy green vegetable that is low in calories but packed with vitamins, minerals, and antioxidants.

A 100-gram serving of spinach provides only 23 calories, but it also contains 2.9 grams of protein, 3.6 grams of carbohydrates, and 2.2 grams of fiber. Spinach is also an excellent source of vitamins A, C, K, and folate, as well as minerals such as iron, calcium, and magnesium. In addition, spinach is rich in plant compounds like flavonoids and carotenoids, which have been linked to various health benefits such as reducing inflammation and improving heart health. So, incorporating fresh spinach into your diet can be an easy and delicious way to boost your nutrient intake.

WHAT IS THE TASTE PROFILE OF KETO STUFFED PORK CHOPS?

The predominant taste sensation of the Keto Stuffed Pork Chops is umami that comes from the nutritional yeast in the stuffing, as well as from the cooked pork.  In fact, pork happens to be exceptionally high in umami, which is roundness and depth of flavour. 

WHAT WINE HARMONIZES WITH KETO STUFFED PORK CHOPS?

With the predominant taste sensation of this recipe being umami from the pork and a creamy mouth feel in the stuffing , you can go with either a full-bodied white or a light, fruity red wine.  You’ll want this added richness in the wine to match the creaminess of the ricotta stuffing.  Think buttery Chardonnay or light, fruity Pinot Noir (red). 

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN I ENJOY?

KETO LOW-CARB CURRY CHICKEN QUARTERS

KETO LOW-CARB CURRY CHICKEN QUARTERS

Curry Chicken Quarters (Heart Healthy)

Meat Lover’s Pizza (Heart Healthy)

Salmon and Brussels Sprouts (Heart Healthy)

Tuna Avocado Blackberry Salad (Hearty Healthy)

Indian Fry Bread (Heart Healthy)

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

HOW DO YOU PREPARE KETO STUFFED PORK CHOPS?

Keto Stuffed Pork Chops

Steam spinach.

 

Place all ingredients (except for chops) in a food processor.

 

Keto Stuffed Pork Chops

Puree in blender until smooth. Transfer to a clean bowl.

 

Keto Stuffed Pork Chops

Transfer chops to an oven proof skillet.

 

Keto Stuffed Pork Chops

After searing chops smother with stuffing.  Season with vegan Parmesan.  Bake.

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KETO STUFFED PORK CHOPS

KETO STUFFED PORK CHOPS (HEART HEALTHY)


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  • Author: Shari MAC
  • Total Time: 40
  • Yield: 4 1x
  • Diet: Gluten Free

Description

Keto Stuffed Pork Chops uses spinach, garlic, fresh basil, ricotta, pork, and parmesan. Pair this dish with a yummy non alcoholic wine.


Ingredients

Units Scale
  • Stuffing:
  • 2 cups fresh spinach
  • 2 cloves garlic, minced
  • 1 tablespoon fresh basil
  • Freshly ground black pepper to taste
  • 1 cup whole milk ricotta (fat-free cottage cheese for Keto Heart Healthy)
  • 1 tablespoon olive oil
  • 4 bone-in pork chops (about one inch thick/6 ounces each) (pork loin for Keto Heart Healthy)
  • 1/2 cup freshly grated Parmigiano-Reggiano

Instructions

  • Preheat an oven to 375°F. In a small pot with a colander, steam the spinach until wilted.  About 5 minutes. Remove from pot.  Place in a bowl and squeeze liquid from spinach.  Let cool.
  • dd garlic, basil, and vegan ricotta. Season with pepper.  Rinse and pat dry the pork chops.
  • Preheat the ovenproof skillet over medium/high heat. Add olive oil. Add the pork chops and sear them for a few minutes on both sides until they get a beautiful golden color.  
  • Remove the chops from the pan.  
  • Add ¼ cup of ricotta spinach stuffing to the top of each chop.  Spread evenly over chop.  Sprinkle stuffing with Parmesan. Bake, covered with foil, for about 30 minutes or to an internal temperature of 145F.
  • Remove foil and bake another 5 minutes.  The amount of baking time will depend on the thickness of your pork chops.). Check the temperature at the thickest part of the cut without touching any bone.  Remove from the oven. Serve hot.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 4 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • Note: The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.
  • Prep Time: 10
  • Cook Time: 30
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 350
  • Sugar: 1
  • Sodium: 300
  • Fat: 20
  • Saturated Fat: 8
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 5
  • Fiber: 1
  • Protein: 35
  • Cholesterol: 110

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