Low Carb Pork Chops and Cauliflower Rice

This one-pan dish is the perfect low carb pork chop meal for the entire family. Caramelized onions and chopped mushrooms give such a delicious flavor to the cauliflower rice and blend perfectly with the tender pork chops.

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So for full disclosure here, this may be a pork chop dish, but the real star here is the cauliflower rice. It soaks up all the flavor from the caramelized onions, mushrooms, and beef broth then gets slightly crisp in the oven making it absolutely to die for.

This recipe is perfect for any occasion. It is easy to make so it's great for a weeknight supper, but it's also impressive (and tasty!) enough to serve to dinner party guests.

This recipe was inspired by stick of butter rice which is absolutely delicious - but definitely not low carb. After trying it for the first time I knew I had to make a low carb version and that evolved into this low carb pork chop dish!

This recipe is really a meal in one, but if you want to add something else to the table I highly recommend serving it with my recipe for low carb beer bread. It is the perfect vessel to soak up any juices from the rice and pork chops.

Ingredients

• Avocado Oil or any other oil that is suitable for high heat
• 6 Boneless Pork Chops at least 1" thick
• Garlic Powder
• Onion Powder
• Paprika
• Butter
• Yellow Onion
• Baby Bella Mushrooms
• Garlic
• Beef Stock Concentrate
• Frozen Cauliflower Rice

See the recipe card below for quantities.

Instructions

Preheat the oven to 425° F. Heat the avocado oil over high heat in a 12" oven-safe skillet or dutch oven. I prefer a cast-iron skillet which gives an excellent sear. I used this skillet which is very affordable and will last forever.

While the oil is heating, combine the garlic powder, onion powder, and paprika in a small bowl. Season both sides of the pork chops with salt and pepper and the seasoning mixture, reserving 1 teaspoon of the seasoning for later.

Add the seasoned pork chops to the hot skillet and cook for 2-3 minutes on each side or until they are browned. Check out the fourth photo in the collage above to see how the pork chops should look after searing. Remove the pork chops from the pan and set them aside.

Reduce the heat to medium-low. Using the same pan, add the butter and sliced onions. Stir and gently scrape the bottom of the pan to release any stuck-on bits from the pork chops.

Cook the onions until they are soft and transparent, then add the garlic and mushrooms. Stir to combine and then continue cooking until the mushrooms are soft and tender. The second image in the collage above is what the onions should look like just before adding the mushrooms. The last image is what the onions and mushrooms should look like before proceeding.

Add the beef stock concentrate, the remaining seasoning, and the cauliflower rice. Stir to combine, carefully breaking up any clumps in the cauliflower rice as it cooks.

Once the cauliflower rice is completely thawed and well combined with the onions and mushrooms, remove from the heat.

Place the pork chops back in the pan, sitting them on top of the cauliflower rice.

Bake uncovered in the preheated oven for 20 minutes or until the pork chops reach an internal temperature of 145° F. Remove from the oven and let sit for 5 minutes before serving.

Tip: I suggest using pork chops that are at least 1" thick. but, if you have thinner pork chops, you can bake the rice for about 15 minutes without the chops, then add them back in for the last bit of cooking time.

Substitutions

This recipe can easily be made dairy-free and paleo by swapping the butter with butter flavored coconut oil and ensuring that you use a paleo beef bullion or concentrate.

Other ingredient substitutions include:

• Pork chops can be swapped for chicken breast. Be sure to cook to an internal temperature of 165 degrees Fahrenheit. this may mean that you need to increase the cook time.
• Cauliflower rice can be swapped with chopped cabbage or miracle rice. Cook times and technique are the same with both of these options (be sure to drain and thoroughly rinse miracle rice before cooking)

Equipment

For this recipe, you will need a 12" oven-safe skillet or dutch oven. I prefer a cast-iron skillet which gives an excellent sear. I used this skillet which is very affordable and will last forever.

I also HIGHLY suggest using a meat thermometer to ensure that you do not overcook the pork chops. Overcooking will dry out the pork chops and make them tough. I use this one and love it! You can place the probe before baking and it will alarm you when the meat reaches temperature.

Storage

Any leftovers can be kept in the fridge for up to 5 days. You can also freeze leftover in individual portions for great, preportioned lunches or quick dinners!

To reheat microwave for 2-3 minutes or until heated through OR bake at 350 degrees until heated through.

Top Tip:

Using a programmable meat thermometer set to alarm at 145 degrees is the BEST way to ensure that your pork chops are perfectly cooked and don't turn out dry and chewy.

📖 Recipe

Food Safety

• Cook to a minimum temperature of 145 °F (62.8 °C)
• Do not use the same utensils on cooked food, that previously touched raw meat
• Wash hands after touching raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with a high smoking point to avoid harmful compounds and prevent burning
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.