This crispy pork chop tray bake is a no-fuss keto dinner you can throw together on a busy night. Everything cooks on one tray, the pork stays juicy, and the edges go golden and crisp.
It’s simple, filling, and doesn’t taste like “diet food”. Just real flavours done right.
Ingredients
- 4 bone-in pork chops (about 2–3 cm thick)
- 2 tbsp grass-fed ghee for high-heat roasting
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- Salt, to taste (use a keto-friendly salt)
- Freshly cracked black pepper
- Optional sides: broccoli florets, green beans, or cauliflower
Method
- Preheat your oven to 220°C (fan-forced). Line a large baking tray with baking paper.
- Pat the pork chops dry with paper towel. This is key for crisp edges.
- Melt the ghee and brush it over both sides of the pork chops.
- Season evenly with garlic powder, smoked paprika, onion powder, salt, and pepper.
- If using vegetables, toss them lightly in leftover ghee and a pinch of salt, then spread them around the pork chops on the tray.
- Bake for 18–22 minutes, flipping the pork chops halfway, until golden and cooked through.
- For extra crispiness, switch the oven to grill for the final 2–3 minutes. Keep a close eye on them.
- Rest the pork chops for 3–5 minutes before serving.
Why This Works on Keto
Pork chops are naturally low carb and high in protein, while ghee handles high heat without burning. Cooking everything on one tray keeps prep and clean-up minimal, making this an easy dinner you can repeat.
Tip: Thicker, bone-in pork chops stay juicier and crisp better than thin cuts.
FAQs
Can I use boneless pork chops?
Yes, but reduce cooking time slightly. Boneless chops cook faster and can dry out if overdone.
How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to keep them crisp.
Can I add different spices?
Absolutely. Italian herbs, chilli flakes, or ground fennel all work well.
This is the kind of keto dinner that fits real life — simple, satisfying, and easy to repeat.