Jerk Marinated Keto Pork Chops

Jerk Marinated Keto Pork Chops

Keto Pork Chops recipe & content provided by Ryan Carter, @livevitae

Jerk is a Caribbean spice blend that adds delicious flavor to these keto pork chops, while also incorporating phytonutrients and antioxidants. Best of all? The marinade also offers the pork chops protection from charring when you cook them on the barbecue, grill or stove top. Always avoid overcooking your meat when you use these methods, since burnt meat causes advanced glycation endproducts — compounds that causes inflammation and oxidative stress.[1]

I marinated these keto pork chops overnight, but you can marinate in as little as 30 minutes. I used whole spices and grounded them freshly. Fresh spices contain more essential oils and get less exposure to air, moisture and light compared to ground spices.

Recommended: Grilled Lamb Chops With Italian Salsa Verde

Many of the spices in this keto pork chop marinade contain powerful health benefits. For example, cinnamon has the ability to regulate blood sugar levels by improving insulin receptor sensitivity.[2] The coconut aminos are optional, but provide umami flavours similar to soy sauce. Chops can be cooked either on the barbeque, under the grill or on the stove top in a cast iron pan. Serve with leafy collard greens for a dish packed with fiber, potassium and key vitamins.

A Caribbean jerk spice marinade turns ordinary keto pork chops into a flavorful one-pan meal. Paleo-, keto- and Whole30-approved.

Jerk Marinated Keto Pork Chops

Start to Finish: 1 hour (25 minutes active)

Keto Pork Chops Ingredients:

  • Four 4-ounce pastured pork chops
  • 8 cups collard greens, roughly chopped
  • 4 tablespoons grass-fed ghee

Marinade Ingredients:

  • 1/2 tablespoon allspice
  • 1/2 tablespoon ground Ceylon cinnamon
  • 1 tablespoon fresh thyme leaves
  • 1/4 tablespoon ginger
  • 1/4 teaspoon cloves
  • 1/2 teaspoon whole organic black peppercorns
  • 1 tablespoon apple cider vinegar or lime juice
  • 1 tablespoon avocado oil
  • 1/2 tablespoon coconut aminos (optional)


  1. Prepare the marinade: Add all dry spices to a grinder (or use a mortar and pestle) and grind until fine. Add spice blend to wet ingredients.
  2. In a glass dish, add pork chops and pour marinade over the top. Cover and refrigerate for 30 minutes or overnight, if desired.
  3. Preheat cast iron pan to medium high heat. When heated, remove pork chops from the marinade and add them to the pan.
  4. Reduce heat to medium and cook for 5 minutes. Flip chops and cook for an additional 5 minutes, or until cooked through. Remove chops from the pan and allow them to rest.
  5. In the same pan, add ghee and collard greens. Cook until wilted.
  6. Return pork chops to the pan and season to taste with salt.

Serves: 4

Nutritional Information (Per Serving):

  • Calories: 465
  • Protein: 34g
  • Total Carbs: 5g
  • Fiber: 3g
  • Sugar: 0g
  • Net Carbs: 2g
  • Fat: 35g
  • Saturated Fat: 14g
  • Polyunsaturated Fat: 3g
  • Monounsaturated Fat: 14g
  • Cholesterol: 125mg
  • Sodium: 70mg
  • Potassium: 574mg
  • Vitamin A: 403mg
  • Calcium: 204mg
  • Iron: 1mg

Notes on ingredients: Black pepper is a suspect spice on the Bulletproof Diet, and highly susceptible to performance-robbing mold toxins. To reduce your risk, avoid pepper or grind it fresh using high-quality whole peppercorns. Raw collards are high in oxalates—a type of antinutrient that can cause muscle pain, kidney stones, or thyroid imbalances. To reduce oxalates, you can lightly cook them in water and drain your cooking liquid before adding fats.

Notes on cooking methods: Light grilling is a suspect cooking method on the Bulletproof Diet, since charred portions can create performance-robbing toxins. Reduce browning to a minimum whenever possible while keeping the inside of your meat medium-rare (or rare, if safe).

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