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Keto pork chops with blue cheese sauce

Keto pork chops with blue cheese sauce

1
2
3
4
5
4.8
101 Ratings
Not enough ratings
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!
April 16 2016 recipe by , photo by , nutritional review by in Recipes, Lunch, Meal

Keto pork chops with blue cheese sauce

1
2
3
4
5
4.8
101 Ratings
Not enough ratings
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. 140 g blue cheese
  • ¾ cup 180 ml heavy whipping cream
  • 4 (21⁄3 lbs) 4 (1.1 kg) pork choppork chops
  • salt and pepper
  • 7 oz. 200 g fresh green beans
  • 2 tbsp 2 tbsp butter, for frying
This recipe has been added to the shopping list.

Instructions

  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. When the cheese has melted, add the cream and increase the heat a little. Let simmer for a few minutes.
  2. Season the chops with salt and pepper. 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.
  3. Pour the pan juices into the cheese sauce. Stir and, if needed, heat it up again. As blue cheese is often fairly salty, taste the sauce before adding any additional salt.
  4. 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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50 comments

  1. 1 comment removed
  2. 2
    Lucy
    June 26 2016
    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. 3
    Maddie
    August 2 2016
    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. 4
    Reply to comment #3 by Maddie
    Deb
    August 10 2016
    Green beans are actually one of the lower carb vegetable
    Reply: #5
  5. 5
    Reply to comment #4 by Deb
    Maddie York
    August 16 2016
    Thanks Deb, but 7g per 100g, I heard, which doesn't seem especially low.
    Reply: #6
  6. 6
    Reply to comment #5 by Maddie York
    Dotthis
    February 1 2017
    Hi Maddie - take note that the 7 carbs for the 100g green beans is for two servings.
  7. 7
    Connie
    March 28 2017
    How many calories is this meal per serving?
  8. 8
    Elise Chapman
    September 8 2018
    I add flaked almonds to the beans for even more crunchiness.
  9. 9
    Cheryl
    February 11 2019
    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. 10
    Cindy
    February 13 2019
    Cooked this tonight and it was delicious !
  11. 11
    Aleksandra
    March 5 2019
    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. 12
    Reply to comment #11 by Aleksandra
    Kristin Parker Team Diet Doctor
    March 6 2019

    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. 13
    Jean
    March 17 2019
    Can I add extra veggies like Cauliflower if I drizzle with olive oil. just to bulk up the meal
    Reply: #14
  14. 14
    Reply to comment #13 by Jean
    Kristin Parker Team Diet Doctor
    March 18 2019

    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. 15
    Vee
    March 18 2019
    This is very delicious. It was even more nicer for lunch the following day. The sauce is devine
  16. 16
    Kim Ann Killam
    March 26 2019
    This disk was very good and easy to make.
  17. 17
    Reply to comment #11 by Aleksandra
    Stacey
    April 8 2019
    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. 18
    Val
    June 17 2019
    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. 19
    Reply to comment #18 by Val
    Kristin Parker Team Diet Doctor
    June 17 2019

    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. 20
    Miriam
    July 17 2019
    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. 21
    Marianne
    July 23 2019
    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. 22
    Felicia
    August 6 2019
    What other meat can be substitute for pork?
    Reply: #23
  23. 23
    Reply to comment #22 by Felicia
    Kristin Parker Team Diet Doctor
    August 7 2019

    What other meat can be substitute for pork?

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

    Reply: #25
  24. 24
    Steph
    August 18 2019
    This sauce is delicious!!
  25. 25
    Reply to comment #23 by Kristin Parker
    Mary Beth
    September 1 2019
    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. 26
    Reply to comment #25 by Mary Beth
    Kristin Parker Team Diet Doctor
    September 3 2019

    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. 27
    Marie Claude Doyon
    September 20 2019
    Net carbs: 4 % (9 g) before fiber or after?
    Thank's
    Reply: #28
  28. 28
    Reply to comment #27 by Marie Claude Doyon
    Kristin Parker Team Diet Doctor
    September 20 2019

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

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

  29. 29
    dawnperry
    February 18 2020
    Loved this recipe - very easy to make and super tasty.
  30. 30
    tabraman
    March 3 2020
    Grilling the pork vs frying what should I add in place of pan juices?
    Reply: #31
  31. 31
    Reply to comment #30 by tabraman
    Kristin Parker Team Diet Doctor
    March 4 2020

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

    You can use chicken broth.

  32. 32
    martynasgrauzinis
    May 22 2020
    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. 33
    Reply to comment #32 by martynasgrauzinis
    Crystal Pullen Team Diet Doctor
    May 22 2020

    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. 34
    Nancy
    August 2 2020
    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. 35
    Nancy
    August 2 2020
    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. 36
    Reply to comment #34 by Nancy
    Kerry Merritt Team Diet Doctor
    August 2 2020

    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. 37
    doc.franklin
    August 31 2020
    nice, but I expected it to be more nutritious/satisfying, especially compared to other recipes...
  38. 38
    Drea
    September 5 2020
    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. 39
    Reply to comment #38 by Drea
    Kerry Merritt Team Diet Doctor
    September 5 2020

    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. 40
    Yvonne
    September 24 2020
    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. 41
    Reply to comment #40 by Yvonne
    Crystal Pullen Team Diet Doctor
    September 24 2020

    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!

  42. 42
    Raquel
    February 24 2021
    WOW!!! For the first time in a while I’ve cooked and plated something that resembles a Michelin star restaurant.
    Healthy, quick, easy and delicious!!
    Please add more easy recipes that feel, look and taste like restaurant chef dishes, pls. That’s the sustainable way for a diet without going to restaurants.
    I also had a glass of rose pairing with my pork chop - I had to!
    Family loved it!!
    Thank you Diet Doctor team! :)
    Reply: #43
  43. 43
    Reply to comment #42 by Raquel
    Charlotte Zwart Team Diet Doctor
    February 24 2021

    WOW!!! For the first time in a while I’ve cooked and plated something that resembles a Michelin star restaurant.
    Healthy, quick, easy and delicious!!
    Please add more easy recipes that feel, look and taste like restaurant chef dishes, pls. That’s the sustainable way for a diet without going to restaurants.
    I also had a glass of rose pairing with my pork chop - I had to!
    Family loved it!!
    Thank you Diet Doctor team! :)

    Awesome! Thank you for your message and great to hear that you enjoyed it!

  44. 44
    Mary
    July 26 2021
    Great recipe ... I have it at least once a week ... even good with a steak or chicken.
  45. 45
    ingridcollender
    October 27 2021
    Heaven on a plate!!!
  46. 46
    Emily
    January 8 2022
    Does it matter if we use boneless or bone in pork chops?
    Reply: #47
  47. 47
    Reply to comment #46 by Emily
    Kerry Merritt Team Diet Doctor
    January 10 2022

    Does it matter if we use boneless or bone in pork chops?

    Hi, Emily! Either would be fine!

  48. 48
    Lizzy
    February 9 2022
    For those who are on the fence about blue cheese I seriously suggest trying this recipe. Hubby are I are not blue cheese fans but I managed to find one that said it was mild and creamy so with that I gave it a go and we are so glad I did. The earthy, saltiness of the cheese worked so well in the sauce and it the flavours did not overwhelm the meat or us. We both really enjoyed it and will def try again but only if I can find the same cheese as I'm not sure I would have liked it as much with a stronger one
    Reply: #49
  49. 49
    Reply to comment #48 by Lizzy
    Kristin Parker Team Diet Doctor
    February 9 2022

    For those who are on the fence about blue cheese I seriously suggest trying this recipe. Hubby are I are not blue cheese fans but I managed to find one that said it was mild and creamy so with that I gave it a go and we are so glad I did. The earthy, saltiness of the cheese worked so well in the sauce and it the flavours did not overwhelm the meat or us. We both really enjoyed it and will def try again but only if I can find the same cheese as I'm not sure I would have liked it as much with a stronger one

    Thank you for the great feedback. Feta can work well also, but doesn't have that same "punch" that the blue cheese gives.

  50. 50
    Leray
    October 4 2022
    So delicious and so easy to prepare. Definitely a keeper.
    Reply: #51
  51. 51
    Reply to comment #50 by Leray
    Kerry Merritt Team Diet Doctor
    October 4 2022

    So delicious and so easy to prepare. Definitely a keeper.

    Great! So glad you love it!

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Ratings

5
83%
4
12%
3
4%
2
1%
1
0%
4.8
1
2
3
4
5
101 Ratings

Ratings

5
83%
4
12%
3
4%
2
1%
1
0%
4.8
1
2
3
4
5
101 Ratings