Keto Pork Chops with Green Beans

Keto Pork Chops with Chili Sauce

Keto Pork Chops – These simple Keto pork chops are seared on the stovetop and then roasted to perfection in the oven. Following this method, in just about 20 minutes, they come out tender and juicy. A cast-iron skillet is an excellent choice for the recipe, though not required.

Bone-in chops offer the most flavor. Feel free to use boneless in the recipe—just keep in mind that they will take less time to cook.  A tangy chili sauce is made during the cooking. Top your pork chop with this Keto-inspired condiment.

If you’re following a ketogenic diet and looking for a delicious, low-carb meal, you’re in the right place! Our Keto Pork Chops with Chili Sauce are a flavorful and satisfying dish that will leave your taste buds dancing. This recipe combines juicy, pan-seared pork chops with a zesty homemade chili sauce, all while keeping the carb count to a minimum. Let’s dive into this keto-friendly culinary adventure!

Bone in Keto Pork Chops
Bone-in Pork Chops

Recipe Re-creation with a fellow blogger

This recipe comes from Engulater Chiramba, a food blogger and fellow YouTube chef. She is from Zimbabwe, now living in South Africa. Her site is and we decided to collaborate, each of us recreating a recipe from the other.

She is a wife and a mother who loves to cook, bake, and experiment with food. Engulater worked in a restaurant for a couple of years and learned a lot about food. She uses that experience when cooking. Her love of food drove her to start her website and YouTube channel to share recipes and her cooking with the world.

She started the keto diet and shared keto recipes to make life easier for those who are following the diet. 

Here are her other Social Media sites. I encourage you to check out her sites and recipes. Give her some online love!!

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Cooking Secrets for Men – International style.

This Keto Pork Chops with Chili Sauce recipe is a fantastic way to enjoy a low-carb, high-flavor meal on your ketogenic journey. The combination of juicy pork chops and a zesty, homemade chili sauce is sure to satisfy your cravings. Whether you’re following a strict keto diet or just looking for a tasty meal, give this recipe a try, and enjoy the bold flavors without the guilt of excess carbs.

Keto Pork Chops with Green Beans

Keto Pork Chops with Chili Sauce

This Keto Pork Chops recipe is wonderful, topped with a tasty chili sauce. We start the pork chops in cast iron skillet on the stove top, then finish in the oven.
Prep Time: 1 hour
Cook Time: 20 minutes
Total Time: 1 hour 20 minutes
Course: Main Course
Cuisine: Keto Diet, south Beach Diet
Keyword: Pork Chops
Servings: 4 people
Calories: 396kcal


  • Cast Iron or other oven-safe pan


  • 4 bone-in pork chops
  • 1 medium star anise crushed
  • ½ tsp Black Pepper
  • ½ tsp Chinese five spice
  • 4 garlic cloves minced
  • 1 tsp lemongrass or 1 stalk of lemongrass
  • 1- tbsp fish sauce
  • 1- tbsp sesame oil
  • 1 ½ tsp soy sauce
  • Salt & Pepper to taste
  • 1 tbsp olive oil
  • ½ cup Chicken stock
  • 4 tbsp butter

For chili sauce

  • ½ tbsp Sugar-free ketchup
  • ¼ tbsp Chili paste


  • Season the pork chops with salt & pepper, both sides and place in a re sealable bag.
  • Prepare the marinade by adding black pepper, five-spice powder and crushed star anise into the re sealable bag.
  • Add the minced garlic, lemongrass, fish sauce, sesame oil, soy sauce, then mix well.
  • Let marinade 1 hour.
  • Bring pork chops to room temperature before cooking
  • Preheat oven to 375 degrees F.
  • Place an oven safe pan on high heat, and add olive oil
  • Cook Pork Chops 2-3 minutes, searing each side
  • Remove pan from heat and pour chicken stock into pan.
  • Add 1 tablespoon of butter to the top of each pork chop.
  • Transfer skillet to oven and cook until pork reaches 140 degrees, about 8 to 10 minutes, depending on thickness.
  • When done, allow the pork chops rest for at least 10 minutes, covered, before serving them. The juices will redistribute back into the meat to keep them flavorful, tender and juicy.
  • To make the Chili sauce, mix together sugar-free ketchup and chili paste.
  • Drizzle chili sauce on top of the pork chops. Serve and enjoy.



Buy bone-in pork chops that are at least 1 1/2 inches thick and have some marbling. The bone conducts heat, helping prevent the meat from overcooking while the marbling (fat) adds flavor and moisture during the cooking process.


Serving: 1chop | Calories: 396kcal | Carbohydrates: 2g | Protein: 29.9g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 158.8mg | Sodium: 570mg | Potassium: 548.3mg | Fiber: 0.1g | Sugar: 0.2g | Vitamin A: 721IU | Vitamin C: 4.3mg | Calcium: 32.2mg | Iron: 0.7mg
Tried this recipe?Let us know how it was!
Keto Pork Chops
Keto Pork Chops

Cooking Secrets for Men 

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If you liked our recipe for Keto Pork Chops, you should try our recipe for Chicken Tikka Masala, Or you can try our recipe for Beef Tenderloin with Yorkshire Pudding.

Cooking Secrets for Men in the News

This is a feature in “Milwaukee Magazine” May 2023 edition, called “Civic Gastronomy”. Here is the link –

Then a few days later, they were discussing me on the radio. It is a local Foodie show – “This Bites”, where my series “Cooking with Milwaukee Community Leaders” is discussed (it’s in the first few minutes of the show)

“Cooking Secrets for Men” is listed as one of the Top 30 Men’s Cooking Websites on the Internet. You can read that article here. See where we rank for Men’s Cooking Websites.

Shepherd Express (Milwaukee) article on our Cooking with Milwaukee Community Leaders show you can read that article here.

Good Counsel HS (My Alma Mater) Magazine article about Cooking Secrets for Men, You can read that article here.

Meet Charlie DeSando – “Voyage Tampa” article, which you can read here.

CanvasRebel Magazine Interview, which you can read here.

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