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Keto Pork Chop Casserole – Creamy, Comforting, and Low-Carb

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pork chops: 4 bone-in or boneless chops, about 1-inch thick
  • Cauliflower: 1 large head, cut into small florets (or 4 cups frozen, thawed and drained)
  • Onion: 1 small, thinly sliced
  • Garlic: 3 cloves, minced
  • Heavy cream: 1 cup
  • Cream cheese: 4 ounces, softened
  • Chicken broth: 1/2 cup (low-sodium)
  • Shredded cheese: 1 1/2 cups (cheddar, Monterey Jack, or a blend)
  • Parmesan: 1/4 cup, grated
  • Butter or avocado oil: 2–3 tablespoons for searing
  • Seasonings: Salt, black pepper, smoked paprika, dried thyme
  • Optional add-ins: Sliced mushrooms, spinach, crushed red pepper

Method
 

  1. Prep the oven and pan: Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with butter or oil.
  2. Season the pork: Pat pork chops dry. Season both sides with salt, pepper, smoked paprika, and thyme.
  3. Sear the chops: Heat a large skillet over medium-high heat with butter or oil. Sear the chops for 2–3 minutes per side until golden. Transfer to a plate. They’ll finish cooking in the oven.
  4. Sauté aromatics: In the same skillet, lower heat to medium. Add onion and a pinch of salt. Cook 3–4 minutes until softened. Stir in garlic for 30 seconds.
  5. Build the sauce: Add chicken broth and simmer for 1 minute, scraping up browned bits. Reduce heat low, whisk in cream cheese until smooth, then pour in heavy cream. Simmer gently 2–3 minutes until slightly thick. Taste and season with salt and pepper.
  6. Prep the cauliflower: Steam or microwave florets until just tender-crisp (about 4–5 minutes). Drain well and pat dry so the casserole doesn’t get watery.
  7. Assemble the base: Spread cauliflower and sautéed onions in the baking dish. Pour half the cream sauce over and toss lightly to coat.
  8. Add the pork: Nestle pork chops over the cauliflower. Spoon remaining sauce over the chops.
  9. Cheese layer: Sprinkle shredded cheese evenly over the top. Finish with Parmesan for extra savoriness.
  10. Bake: Cover loosely with foil and bake 15 minutes. Remove foil and bake another 10–15 minutes, until the cheese is bubbly and the pork reaches an internal temperature of 145°F (63°C).
  11. Rest and serve: Let the casserole rest 5–10 minutes so the sauce sets. Garnish with chopped parsley if you like, then serve warm.