Are you craving some sizzle on your keto journey? Pork’s got you covered! This keto-friendly protein is here to spice up your low-carb life with tasty new dishes.
The ketogenic diet has gained popularity in recent years and focuses on high-fat, low-carb foods. Let’s explore why pork is one of the best proteins to consume while on the keto diet and highlight our favourite keto pork recipes.
Understanding the Keto Diet and Pork
Is Pork Keto-Friendly?
Yes, pork is keto-friendly! It’s rich in protein and healthy fats, with zero carbs—making it the perfect partner for those following keto.
Tailor Your Pork Choices
Different cuts of pork offer varying fat contents so that you can adapt based on your specific macros. Whether you’re after lean tenderloin or indulgently fatty belly, pork offers options for every keto preference.
Benefits of Including Pork in Your Keto Diet
Pork delivers more than protein and fat; it’s a nutritional all-star. It’s full of essential vitamins and minerals to support overall health.
Here are some key nutrients found in pork:
✅ B Vitamins: Crucial for energy production and proper brain function, these vitamins keep your body and mind sharp.
✅ Zinc: Boosts immune health and speeds up wound healing, ensuring your body stays strong and resilient.
✅ Selenium: Powerful antioxidant that supports thyroid function, helping maintain overall well-being.
✅ Iron: Vital for oxygen circulation, iron keeps your energy levels high and your body functioning efficiently.
Read more: Exploring The Protein Benefits Of Pork.
Different pork cuts bring unique benefits to your keto recipes:
- Pork belly: Loaded with fat, pork belly is perfect for crispy keto bacon or rich, flavorful dishes that keep you fuller for longer.
- Pork loin: A leaner choice, pork loin shines when roasted or grilled, offering tender, juicy keto meat with plenty of protein.
- Pork shoulder: Perfect for slow-cooking, pork shoulder transforms into tender, succulent pulled pork thanks to its marbled fat.
- Pork mince: Versatile and quick to cook, pork mince is ideal for keto-friendly meatballs, burgers, or stir-fries. It delivers a satisfying mix of fat and protein.
Here’s an easy-to-understand guide for the most important nutrients in different cuts of pork:
| Nutrient | Pork Belly | Pork Loin | Pork Shoulder | Pork Mince | % of Daily Intake ( Belly) | % of Daily Intake ( Loin) | % of Daily Intake ( Shoulder) | % of Daily Intake ( Mince) |
| Vitamin B1 (mg) | 0.58 | 0.70 | 0.66 | 0.72 | 46.4% | 56% | 52.8% | 57.6% |
| Vitamin B2 (mg) | 0.10 | 0.141 | 0.27 | 0.16 | 6.7% | 9.4% | 18% | 10.7% |
| Vitamin B3 (mg) | 4.30 | 6.25 | 3.80 | 7.00 | 26.9% (m) and 30.7% (f) | 39% (m) and 44.6% (f) | 23.8% (m) and 27.1% (f) | 43.8% (m) and 50% (f) |
| Vitamin B6 (mg) | 0.10 | 0.31 | 0.63 | 0.41 | 7.7% | 23.8% | 48.5% | 31.5% |
| Vitamin B12 (µg) | 0.40 | 0.30 | 0.30 | 0.50 | 6.7% | 5% | 5% | 8.3% |
| Zinc (mg) | 1.4 | 1.19 | 2.7 | 2.2 | 12.7% | 10.8% | 24.5% | 20.0% |
| Selenium (µg) | 16 | 0.7 | 15 | 13.5 | 29.1% | 1.3% | 27.3% | 24.5% |
| Iron (mg) | 0.45 | 0.44 | 1.1 | 0.93 | 4% | 4% | 10% | 8% |
Source: Food Standards Australia New Zealand (FSANZ) and Nutrition Utilities Calculator.
Top Keto Pork Recipes
Rolled Pork Shoulder with Leek, Sage, & Macadamia Stuffing
Cook: 2 hrs 15 mins | Serves: 6
Sizzle macadamias, leek, and garlic in creamy butter until fragrant and golden. Splash in wine, let it reduce, then stir in low-carb breadcrumbs and aromatic sage.
Stuff, roll, and roast the pork at 240°C until it’s beautifully golden, then lower the heat to finish off. Serve with roasted apples and crispy fried sage leaves for an extra touch of deliciousness.
For ingredients and exact measurements, see Rolled Pork Shoulder with Leek, Sage & Pine Nut Stuffing.
Lemon & Oregano Pork Loin Steaks with Greek Salad
Cook: 40 mins | Serves: 2
Marinate the pork in zesty lemon, garlic, and oregano. Grill the pork steaks perfectly, and use the marinade as a flavour-packed dressing. Toss a fresh salad with lettuce, veggies, feta, and olives.
Top with the grilled pork, drizzle over the dressing and finish with dollops of low-carb Tzatziki for a mouthwatering meal.
For ingredients and exact measurements, see Lemon & Oregano Pork Loin Steaks with Greek Salad.
Parmesan Garlic Parsley Crusted Pork Fillet
Combine low-carb breadcrumbs, fresh parsley, tangy Parmesan, zesty lemon, and fragrant garlic. Smother the pork in mustard, then press the crumb mixture firmly onto it.
Roast the pork and tomatoes until they reach a perfect golden brown. Let the pork rest, then slice and serve with the roasted tomatoes and bright lemon wedges for a mouthwatering delight.
For ingredients and exact measurements, see Parmesan Garlic Parsley Crusted Pork Fillet.
Learn how to cook different pork cuts.
Keto Adjustments
🐖 Rolled pork shoulder: Swap pine nuts for macadamias and use low-carb bread instead of sourdough.
🐷 Pork loin steaks: Ensure the marinade and all salad ingredients are low-carb.
🥓 Parmesan-crusted fillet: Replace regular breadcrumbs with a low-carb option.
FAQ
- What are the best pork cuts for keto?
- Pork belly, pork shoulder, pork loin, and pork chops are all great keto-friendly options.
Learn more: How to Cook Butcher Cuts.
- Can I eat pork on keto, and how can I keep my pork recipes keto-friendly?
- Certainly, as long as you skip sugary marinades, use low-carb seasonings, and pair with keto sides like cauliflower rice.
- Where can I purchase quality pork?
- Linley Valley Pork offers premium pork. See where to buy and check out our delicious products.
- Can I use store-bought sauces on keto?
- Be cautious; many store-bought sauces have hidden sugars that aren’t keto-friendly.
Pork Up Your Keto Plate!
At Linley Valley Pork, we pride ourselves on offering some of the best pork on the market. Pork is the ultimate keto meat—versatile, tasty, and nutritious. From juicy belly to rich steaks, there’s a pork cut for every keto craving.
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