Keto pork chops with blue-cheese sauce

Keto pork chops with blue-cheese sauce

Salty and savory, this blue cheese sauce dresses up the average pork chop—and metaphorically takes it to the prom—in this amazingly simple and delectable meal. Fire up your stovetop and let the dance begin!

Keto pork chops with blue-cheese sauce

Salty and savory, this blue cheese sauce dresses up the average pork chop—and metaphorically takes it to the prom—in this amazingly simple and delectable meal. Fire up your stovetop and let the dance begin!
USMetric
4 servingservings

Ingredients

  • 5 oz. 150 g blue cheese
  • ¾ cup 175 ml heavy whipping cream or crème fraîche
  • 4 4 pork choppork chops
  • salt and pepper
  • 7 oz. 200 g fresh green beans
  • 2 tbsp 2 tbsp butter, for frying

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Start by crumbling the cheese into a small pot over medium heat. Adjust heat as necessary to let it melt gently. Be careful not to let it burn.
  2. When the cheese has melted, add the cream and increase the heat a little. Let simmer for a few minutes.
  3. Season the chops with salt and pepper.
  4. Fry in a skillet on medium high heat for 2-3 minutes before flipping. Cook until internal temperature is 145°-160°F (63°-71°C). Set aside and cover with foil for 2-3 minutes.
  5. Pour the pan juices into the cheese sauce. Stir and, if needed, heat it up again.
  6. As blue cheese is often fairly salty, taste the sauce before adding any additional salt.
  7. Trim and rinse the green beans. Fry them in butter for a few minutes on medium heat. Season with salt and pepper.

Tip

Mix things up a little bit! Any kind of meat, either bone-in or boneless, is delicious with this incredibly versatile meal. Try filet or chops. Try beef, pork or lamb. Even humble poultry like chicken or turkey gets kicked up a notch with this sauce. Just remember how much flavor the skin or fat of these meats brings to a dish—so definitely leave them on if you can!

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40 comments

  1. 1 comment removed
  2. Lucy
    I'm vegetarian eating low carb, and I make a similar sauce to which I add sliced fried mushrooms and serve over broccoli and green beans. The richness of the blue cheese pairs beautifully with the green vegetables.
  3. Maddie
    Worried about green beans. Aren't they among the higher carb vegetables? I like them and they add crunch (which I crave on LCHF) but need clarification on whether these count as strict low carb.
    Reply: #4
  4. Deb
    Green beans are actually one of the lower carb vegetable
    Reply: #5
  5. Maddie York
    Thanks Deb, but 7g per 100g, I heard, which doesn't seem especially low.
    Reply: #6
  6. Dotthis
    Hi Maddie - take note that the 7 carbs for the 100g green beans is for two servings.
  7. Connie
    How many calories is this meal per serving?
  8. Elise Chapman
    I add flaked almonds to the beans for even more crunchiness.
  9. Cheryl
    Wow!! This is delicious. My family stopped by for a surprise visit. Everyone stayed for supper... We have not been known to eat Blue cheese.... But the sauce is delicious. Everyone had seconds.
    Thank you for the easy, healthy and delicious meals.
  10. Cindy
    Cooked this tonight and it was delicious !
  11. Aleksandra
    With what can I substitute blue cheese please?? I don't like it tbh. I've got normal cheddar goats cheese and parmigiano at home. Any good???
    Replies: #12, #17
  12. Kristin Parker Team Diet Doctor

    With what can I substitute blue cheese please?? I don't like it tbh. I've got normal cheddar goats cheese and parmigiano at home. Any good???

    Feta or other high fat cheese like goat cheese will work well. Parmesan doesn't have the same soft texture that the others do.

  13. Jean
    Can I add extra veggies like Cauliflower if I drizzle with olive oil. just to bulk up the meal
    Reply: #14
  14. Kristin Parker Team Diet Doctor

    Can I add extra veggies like Cauliflower if I drizzle with olive oil. just to bulk up the meal

    This recipe already has 4g net carbs. If you add cauliflower, just be careful with the amount as it will add more carbs.

  15. Vee
    This is very delicious. It was even more nicer for lunch the following day. The sauce is devine
  16. Kim Ann Killam
    This disk was very good and easy to make.
  17. Stacey
    I just made a sauce tonight as I also don't eat blue cheese.
    I put cheddar, a bit or parmegiano/parmesan and a teeny bit of mustard.
    It was delicious!
  18. Val
    Hello,
    Have join today and made this delicious recipe for dinner. Wow is lovely!
    However after browsing the meals and recipes I'm concern with the amount of fat (butter, cheese,oil...) and fried food!
    Reply: #19
  19. Kristin Parker Team Diet Doctor

    Hello,
    Have join today and made this delicious recipe for dinner. Wow is lovely!
    However after browsing the meals and recipes I'm concern with the amount of fat (butter, cheese,oil...) and fried food!

    I am glad that you enjoyed it! Here is a great article about why keto is high fat.
    https://www.dietdoctor.com/low-carb-high-fat-not-protein

  20. Miriam
    I know it would add more work for your recipe developers but one of my favourite food blogger (Stonesoup) offers suggestions for alternate ingredients as well as waste avoidance strategies with her recipes which are mostly low carb although not as low as keto. I wish especially when ingredients like blue cheese which is not a mainstream taste are used that alternatives are offered (including how it would impact the macros). Sometimes I just have to change out a recipe because of one unusual ingredient.
  21. Marianne
    This sounded delicious as I absolutely love blue cheese. Unfortunately I must have missed something because the sauce was so runny it basically ran off the chop (and almost the plate)!
  22. Felicia
    What other meat can be substitute for pork?
    Reply: #23
  23. Kristin Parker Team Diet Doctor

    What other meat can be substitute for pork?

    Chicken can be a good substitute for pork in most recipes.

    Reply: #25
  24. Steph
    This sauce is delicious!!
  25. Mary Beth
    I am glad to know that chicken will work, instead of pork. Next, I will want to know about vegetarian options, if that will work??
    Reply: #26
  26. Kristin Parker Team Diet Doctor

    I am glad to know that chicken will work, instead of pork. Next, I will want to know about vegetarian options, if that will work??

    That's going to depend on the recipe, as sufficient protein is very important. You can read more about keto as a vegetarian at this link - https://www.dietdoctor.com/low-carb/keto/vegetarian

  27. Marie Claude Doyon
    Net carbs: 4 % (9 g) before fiber or after?
    Thank's
    Reply: #28
  28. Kristin Parker Team Diet Doctor

    Net carbs: 4 % (9 g) before fiber or after?
    Thank's

    This recipe is 4g net carbs (after fiber) per serving.

  29. dawnperry
    Loved this recipe - very easy to make and super tasty.
  30. tabraman
    Grilling the pork vs frying what should I add in place of pan juices?
    Reply: #31
  31. Kristin Parker Team Diet Doctor

    Grilling the pork vs frying what should I add in place of pan juices?

    You can use chicken broth.

  32. martynasgrauzinis
    I cant find anywhere in my stores green beans...

    Also i hate cauliflower

    How i can change them ?
    I love - tomatos , cocumbers, paprikca, cabbages, spinach, lettuce

    Reply: #33
  33. Crystal Pullen Team Diet Doctor

    I cant find anywhere in my stores green beans...
    Also i hate cauliflower
    How i can change them ?
    I love - tomatos , cocumbers, paprikca, cabbages, spinach, lettuce

    Cabbage would be a good alternative. You may want to ask your grocer about the green beans. Perhaps they can help you find them or begin ordering them for you.

  34. Nancy
    I don't like frying things. It makes such a mess. This recipe does not give the amount or kind of fat to use to fry the chops. It's good to know that the FDA has changed their mind about making sure pork is well done. This is what they say: "Pork does not have to be well done. ... The United States Department of Agriculture ( USDA ) has recently revised their cooking guidelines for whole muscle meats, including pork. Recommended cooking guidelines for whole muscle cuts of meat is let the meat reach 145°F and then let it rest for three minutes before eating."
    Reply: #36
  35. Nancy
    I know that is exactly what the recipe calls for, but my husband was concerned that the meat was not well done, so I found this to read to him.
  36. Kerry Merritt Team Diet Doctor

    I don't like frying things. It makes such a mess. This recipe does not give the amount or kind of fat to use to fry the chops. It's good to know that the FDA has changed their mind about making sure pork is well done. This is what they say: "Pork does not have to be well done. ... The United States Department of Agriculture ( USDA ) has recently revised their cooking guidelines for whole muscle meats, including pork. Recommended cooking guidelines for whole muscle cuts of meat is let the meat reach 145°F and then let it rest for three minutes before eating."

    The type and amount of fat used for frying is usually up to the individual. Some people use oil, while others may prefer bacon grease or lard. Here's an article that may be helpful for you! https://www.dietdoctor.com/low-carb/fat

  37. doc.franklin
    nice, but I expected it to be more nutritious/satisfying, especially compared to other recipes...
  38. Drea
    Made this last night (the first recipe I’ve tried from the site) - excellent! The sauce is wonderful. This will be in my regular rotation. Thanks for a great dish. Looking forward to trying more recipes!
    Reply: #39
  39. Kerry Merritt Team Diet Doctor

    Made this last night (the first recipe I’ve tried from the site) - excellent! The sauce is wonderful. This will be in my regular rotation. Thanks for a great dish. Looking forward to trying more recipes!

    Awesome! So glad you love it!

  40. Yvonne
    Made this last night, absolutely delicious. Did broccoli in place of beans, my husband went on all night at how lovely it was. Definitely a keeper.
    Reply: #41
  41. Crystal Pullen Team Diet Doctor

    Made this last night, absolutely delicious. Did broccoli in place of beans, my husband went on all night at how lovely it was. Definitely a keeper.

    Excellent substitution!

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