Keto Air Fryer Pork Chops NO Breading – Almond Flour & Parmesan Crusted Pork Chops in Air Fryer OR Oven!
Gluten Free Keto Pork Chops Recipe: How
to Air Fry Pork Chops AND How to Oven Fry Pork Chops
Perfectly crispy keto air fryer pork
chops NO breading required! And, if you don’t
have an air fryer, I’ve got an oven fried pork chops option for this recipe,
The classic flour or breadcrumb coating on fried pork chops is not ideal for a keto pork chops recipe because of all the carbs. I know, many people will wonder: can you make truly CRISPY air fryer pork chops without all of the carbs and that grain-based coating?
YES. Luckily, there’s a simple low carb
pork chops coating that works just as well—especially for air fryer pork chops
like these, or oven fried pork chops using my special method. I’ve nixed the
grains and coated my keto air fryer pork chops in almond flour and parmesan
The result is unbelievably satisfying, crispy, air fried pork chops with a blush pink center—tender, juicy, and with <1g net carbs per chop.SO incredibly comforting and satisfying, but without being heavy or carb-loaded.
Finally, to make this keto pork chops
dinner complete, I’m also sharing a simple, seasonal fall salad to pair with
Whether you want to learn how to air fry
pork chops OR how to oven fry pork chops for maximum crispiness, read
onward to learn the tricks of the pork chop trade.
How to Cook Pork Chops in Air Fryer
I’ve had SO many requests for air fryer
recipes and air fryer pork recipes in particular. Honestly, I just got my first
air fryer recently so I’m new to the game, but it is seriously amazing.
I can’t believe I haven’t tried it sooner!
After making these keto air fryer pork
chops for the first time, my mind was BLOWN. Not only are they super easy to
prepare, but it’s also so quick to clean up afterwards. No messy baking
sheet or leftover frying oil to dispose of!
And, I think cooking these keto pork
chops in the air fryer was the key to getting that coating so perfectly crisp.
This works well as an oven fried pork chops recipe too, but I highly recommend
trying pork chops in the air fryer if you have access to one!
Best of all, you can cook these keto air
fryer pork chops in just 10 MINUTES! As someone
who knew nothing about how to air fry pork chops (or how to air fry anything,
for that matter), the quickness and ease of this recipe has got me totally
Best Pork Chops for Air Fryer or Oven
First things first, what are the best
pork chops to use when cooking pork chops in the air fryer or oven?
But, if you’re able to find thinner chops
or to have the butcher cut your chops for you, the optimal size for air
fryer pork chops is around ¾-inch thick. Thinner pork chops make for a
shorter cook time and more even cooking!
Personally, when I made this keto air
fryer pork chops recipe, I used boneless pork chops center cut from the pork
loin. You might also see these called pork filets or New York pork chops.
(Also known as ‘America’s pork chop,’ because they’re a favorite!)
Are Pork Chops Healthy?
No matter which specific cut you choose for cooking pork chops in the air fryer, the nutrition will be about the same. In general, pork is an awesome source of protein, along with micronutrients like thiamine, vitamin B6, phosphorus, potassium, and zinc!
And, most cuts of pork are quite lean as
far as protein options go. Believe it or not, cuts of pork tenderloin are as
lean as skinless chicken breast—only 3g of fat per serving!
For me, center cut pork chops are the
perfect middle ground, with a similar fat content to chicken thighs of around
9g per serving. Not only does that
fat make this crispy air fryer pork chops dinner more satiating and filling,
but it also results in juicier, more flavorful chops!
Gluten Free Coating for Keto Air Fryer
Pork Chops NO Breading
Unlike most fried pork chops recipes, we’re making these keto air fryer pork chops with NO breading, no breadcrumbs, no grains at all. That’s how the carb count stays so low, and I think that almond flour and parmesan crusted pork chops turn out even more flavorful than classic breaded pork chops!
First, prepare the dry mixture for the
gluten free & keto pork chops coating. In a bowl or shallow dish,
combine almond flour, grated parmesan, paprika, garlic powder, onion powder,
salt and pepper. Whisk well to integrate.
In a separate bowl or dish, whisk
together 2 eggs. This is going to
be the wet dredge that will help the keto pork chops coating adhere to the meat.
Tips & Substitutions:
Feel free to change
up the spices in the dry mixture however you like—pork is a versatile
protein that can take on lots of flavors!
To keep these keto
pork chops dairy free, simply replace the grated parmesan with more almond
For the adventurous low carbers, you could even try making these keto air fryer pork chops with crushed PORK RINDS as a coating instead!
Or, if you’re not
concerned with this being a gluten free or low carb pork chops coating, you can
totally swap out the almond flour for panko breadcrumbs or crushed corn
flakes, if preferred.
Depending on the
size and number of chops that you plan to air fry, you may need to bulk up
your dry mixture a bit or use an additional egg or two! However much is
needed to coat each pork chop completely.
Cooking Pork Chops in the Air Fryer
With the eggs whisked and dry mixture
prepared, our keto air fryer pork chops are ready to dredge and coat! I
recommend working with one pork chop at a time, and transferring them to a
plate once coated.
Also, it’s important to note that air
fryer pork chops cook best in batches—maybe 3 or 4 at a time—to prevent
overcrowding. So, consider coating half of your
keto pork chops to start, then coat the second batch while the first batch
First, dredge pork chop in whisked egg
mixture, flipping to cover both sides. Next, transfer dredged chop into
dry mixture of almond flour, parmesan, and seasonings. Personally, I prefer
to place the chop into the dry mixture, then use a spoon to scoop the coating
and cover the top of the chop.
Transfer to a plate and continue with
Once coated, your first batch of keto air
fryer pork chops can go into the air fryer straightaway. OR, I recommend first
spraying them down with just a bit of cooking spray. This is totally
optional, but I find that it helps them to crisp up more!
Crispy Air Fryer Pork Chops Temperature
For the tastiest and crispiest results,
the air fryer pork chops temperature I recommend cooking at is 400°F (200°C).
Personally, I have an OMORC 6-Quart Air Fryer, which is what I used to develop this keto air fryer pork chops recipe. I referenced the recommendations in my user manual, and I refined the recipe as I tested it out.
But, like individual ovens, there may be
some variation amongst different air fryers—especially different brands. So, if
you’d like a second opinion about this air fryer pork chops temperature or how
long to air fry pork chops, reference your own machine’s user manual for
And, most importantly, cook in batches of
3 to 4 chops at a time. Don’t overcrowd
your machine—that patience will pay off in deliciously crispy air fryer pork
How Long to Air Fry Pork Chops
As for how long to air fry pork chops at
400°F, I’ve found that 10 minutes is the sweet spot—flipping once halfway
through. It’s that quick!
Simply add keto air fryer pork chops into
your machine for 5 minutes, use tongs to carefully flip each chop, then
continue to cook for another 5 minutes. But, keep in mind that this is the
sweet spot for thinner, boneless pork chops like the ones I’ve used for this
Many recipes and user manuals will
recommend cooking for longer, like 10-12 minutes or even up to 20
minutes. Again, the cook time may vary based on
your machine, as well as the size/thickness of your pork chops. Thicker chops
will take longer to cook through!
Chops that are 2-inches thick or bone-in
pork chops may take as long as 20 minutes in the air fryer. That’s why I recommend looking for medium-sized, thinner pork chops,
or asking your butcher to cut your chops about ¾-inch thick.
But, even if you end up with thicker pork
chops or bone in chops, they’ll still cook just fine in the air fryer. No
matter the size or type of chop, I recommend checking the internal temperature ever
1-2 minutes after flipping the chops to monitor!
Safe Fried Pork Chops Internal
When cooking pork chops—especially these keto air fryer pork chops that have a crispy coating on the outside—a meat thermometer is an extremely helpful tool. Of course, you can totally air fry pork chops without a thermometer, but it’s a bit of a guessing game as to when they’re done!
Since we don’t want to rub that delicious
coating off of our crispy air fryer pork chops or slice into them before
they’re done, a meat thermometer lets us take a peek inside without destroying
the chop. So, when testing the temperature, it’s best to insert the
thermometer straight into the side of the pork chop, letting it rest in
the middle of the chop.
Now, although many people think cooking
pork is the same as chicken (the juices should run clear, internal temp of
165°F), this actually isn’t true! Your keto air fryer pork chops are done
when they tech an internal temperature of 145°F (63°C), as per
USDA and FDA guidelines.
Also, unlike cooking chicken, you don’t
want your pork to be totally white after cooking (a.k.a. dry and
flavor-lacking). Safely cooked pork chops can have a blush pink
center. When pork is properly cooked, it’s actually incredibly flavorful,
tender, and juicy!
How to Oven Fry Pork Chops if you Don’t
Have an Air Fryer
No air fryer? No problem! You can
easily turn this air fryer pork chops recipe into an OVEN FRIED pork chops
recipe with the help of a wire baking rack. (Yes, you CAN also do this without
a baking rack, they just won’t turn out as crispy.)
Prepare keto pork chops in gluten free
coating as described above, then transfer to a wire baking rack on a lined
baking sheet. Bake in the oven at 425°F (210°C) for about 20 minutes,
flipping halfway through. Again, for thicker or bone in pork chops, you may
need to bake for 5-10 minutes longer.
Full disclosure: oven fried pork chops
just don’t crisp up as much as cooking pork chops in the air fryer overall.
BUT, the secret behind how to oven fry pork chops that are as crispy as
possible is that magical baking rack.
Even the air fryer has a
grated/perforated bottom, because the key to making CRISPY pork chops is heat
circulation. (This is also why it’s important to not overcrowd pork chops in
the air fryer or in the oven.) With the heat circulating all the way
around each coated chop, it can work its crispy magic on all sides!
Mix almond flour, grated parmesan, and seasonings together in a shallow dish.
In a separate dish, beat eggs.
Coat pork chops in egg, and then coating mixture. Transfer coated chops to a plate.
Spray both sides of coated chops with cooking spray, then add to the air fryer. Cook 3-4 at a time only. (Don’t overcrowd your air fryer!)
Cook boneless pork chops 10 minutes, flipping halfway through. (Thicker chops and bone-in chops may need to cook for longer, 12-20 minutes.)
After flipping, check the internal temperature of the pork every 1-2 minutes, until it reaches 145°F (63°C). To check internal temperature, insert meat thermometer straight into the side of the pork chop.
Allow to rest 3 minutes before slicing to reveal perfectly blush pink center.
How to Oven Fry Pork Chops
Preheat oven to 425°F (210°C).
Prepare and coat keto pork chops as described above.
Spray both sides of coated pork chops with cooking spray and add to a baking rack on top of a lined baking sheet.
Bake for 20 minutes, flipping halfway through. (May need to bake longer for thicker chops or bone-in chops.)
Near the end of cook time, check oven fried pork chops temperature as explained above.
*Types & Sizes of Pork Chops:
Can also make air fryer pork chops with thicker or bone-in pork chops or thicker pork chops, they will just require a longer cook time. Bone-in chops or chops around 2-inches thick can take up to 20 minutes to air fry.
If possible, ask your butcher to cut thinner chops, around ¾-inch thick—they will take around 10 minutes to cook and crisp up more easily!
**Coating Ingredient Substitutions:
Substitute for almond flour and/or grated parmesan with panko breadcrumbs, crushed cornflakes, or crushed pork rinds.
Per Serving Keto Air Fryer Pork Chops (4 oz):
0.5g net carbs per 1 chop
Serving Size:1 air fryer pork chop (4oz)
What to Serve with Pork Chops?
Easy Pork Chops Dinner Idea: Crisp Autumn Salad
Once your keto air fryer pork chops are
prepared, I can guarantee the smell and sizzle will have you wanting to eat
them right away… So, what to serve with them for a quick & easy
pork chops dinner?
I’ve got a simple autumn salad and lime
honey mustard dressing that you can toss together—while you’re cooking
the pork chops in the air fryer!
For the salad, toss together mixed
greens, some chopped apple and pear, crumbled blue cheese, pecans, and dried
cranberries in a bowl. Then, for the dressing, simply whisk together Dijon
mustard, a bit of honey, lime juice, rice wine vinegar, minced garlic, salt,
A light, refreshing side dish to pair
with your fried pork chops, with satisfying bursts of tang and sweetness from
the fruit! So quick and easy, you’ll surely have
dinner ready (and maybe the dishes done, too) before your 2nd batch of keto
pork chops is even finished frying.
Whether you try the oven fry method or
the air fryer pork chops recipe, comment below to let me know how they turn