11 net carbs

Pork chops with cauliflower au gratin

Savor the perfect blend of tender pork chops and creamy cauliflower au gratin in this easy, low-carb recipe, ideal for any occasion.

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Pork chops with cauliflower au gratin

Close-up view of low-carb pork chops with cauliflower au gratin served on a plate ready to eat.

Low-carb pork chops with cauliflower au gratin [Keto]

Total Diabetes Wellness
Indulge in a deliciously wholesome meal that's as satisfying as it is nutritious with our pork chops with cauliflower au gratin recipe. This savory dish combines the tenderness of pork chops with the creamy goodness of cauliflower au gratin, offering a low-carb option that doesn't skimp on flavor. With simple ingredients and easy-to-follow steps, it's perfect for both weeknight dinners and special occasions. Treat your taste buds to a comforting feast while staying on track with your health goals.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Lunch and Dinner
Cuisine American
Servings 6 servings
Net Carbs 11 g
*Net carbs are per serving


Cauliflower au gratin

  • 2 pounds cauliflower, chopped into bite-size pieces
  • 6 ounces bacon, chopped
  • 2 cups cheddar cheese, shredded and divided
  • 6 ounces cream cheese, softened
  • 1 medium sweet onion, chopped
  • 2 garlic cloves, minced
  • salt and black pepper
  • ¾ cup heavy cream

Pork shoulder chops

  • 2 pounds pork shoulder chops (bone-in) (about 6 pieces)
  • 1-2 tablespoons butter
  • salt and black pepper

Garnish: Green onion, finely chopped


  • Preheat your oven to 400F/200C.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • Fill a large saucepan with water and bring to a boil. Once boiling, add the cauliflower and boil for 4-5 minutes. Cauliflower should be slightly tender, be careful not to overcook. Drain and set aside.
    Close-up of cauliflower cooking in a pot of boiling water.
  • Meanwhile, in a skillet of medium heat, fry the diced bacon until the bacon is crispy and fully cooked. Remove bacon to a paper-towel lined plate.
    Top view of removing cooked bacon with a slotted spoon onto a paper-towel lined plate.
  • Stir together the 1 ½ cups of cheddar cheese, cream cheese, onion, garlic, salt and pepper, and heavy cream.
    Close-up of cheese and cream sauce for making low-carb cauliflower au gratin
  • Combine the bacon, cauliflower, and cheese mixture.
    Top view of mixing cauliflower au gratin ingredients together in a glass bowl.
  • Transfer the cauliflower mixture to a baking dish and top with the remaining cheddar cheese. Bake for 25-30 minutes or until cheese is golden.
    Top view of cauliflower au gratin in a white square baking dish with cheddar cheese on top.
  • While the cauliflower is baking, cook the pork shoulder chops. Melt the butter in the skillet used to cook the bacon and cook the pork chops until the internal temperature reaches 145F/63C. Season with salt and pepper. Alternatively, you can grill the pork chops.
    Close-up view of pan frying pork chops in a skillet.
  • Serve the pork chops with the cauliflower au gratin, garnish with finely chopped green onion. Enjoy!
    Top view of low-carb pork chops and cauliflower au gratin served on a blue plate.




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Keywords keto cauliflower au gratin, keto pork chops, low-carb cauliflower au gratin, low-carb pork dinner
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Photos of Low-Carb Pork chops with cauliflower au gratin



While fresh cauliflower is preferred for this recipe, frozen cauliflower can be used as a substitute. However, be sure to thaw and drain the frozen cauliflower well to prevent excess moisture in the dish.


Feel free to experiment with different cheeses to suit your taste preferences. Provolone, Gruyère, gouda, havarti, pepper jack, or even Parmesan can be used in place of the cheddar cheese.

Vegetarian options

While the cauliflower au gratin portion of the recipe can easily be made vegetarian by omitting the bacon, it’s important to note that the inclusion of pork chops in the dish makes it non-vegetarian. If you’re looking to make a vegetarian version, consider substituting the pork chops with a plant-based protein alternative or serving the cauliflower au gratin as a standalone dish.

Protein options

You can also use other cuts of meat, such as chicken breasts or turkey cutlets, if preferred. Adjust cooking times accordingly to ensure the meat is cooked through.

Frequently Asked Questions

Is this pork chops with cauliflower au gratin recipe Keto?

Yes, we consider this recipe Keto. One serving has 11 grams of net carbs, which makes this recipe a good option for a dinner meal on a Keto diet. Because it includes both a protein (pork chops) and a side (cauliflower au gratin), you may not need to pair this dish with anything else.

Is this recipe gluten-free?

Yes! This Pork chops with cauliflower au gratin recipe is gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: You can prepare the cauliflower au gratin portion of the recipe ahead of time and store it in the refrigerator. When ready to serve, simply reheat in the oven until warmed through and then cook the pork chops.
  • Storing leftovers: If you have leftovers, store them in an airtight container in the refrigerator for up to 3-4 days.
  • Freezing instructions: To freeze, transfer the cooled cauliflower au gratin to a freezer-safe container or resealable bag. It can be frozen for up to 2-3 months.
  • To reheat: If frozen, thaw frozen cauliflower au gratin overnight in the refrigerator before reheating. Reheat in the oven at 350F/175C until heated through, or microwave individual portions until warmed to your liking.

Additional Details

Are you in search of a mouthwatering yet diabetes-friendly dish that’s both nutritious and delicious? Look no further than our pork chops with cauliflower au gratin recipe! This yummy combination of tender pork chops and creamy cauliflower gratin not only satisfies your taste buds but is also low-carb, making it an excellent choice for individuals managing their diabetes.

Our recipe is a delightful twist on classic comfort food, bringing together the savory goodness of pork chops with the comforting creaminess of cauliflower au gratin. But what exactly does “au gratin” mean? The term “au gratin” refers to a cooking technique where a dish is topped with breadcrumbs, cheese, or both, and then baked or broiled until golden brown and crispy. In our recipe, cauliflower is covered in a creamy cheese mixture and baked until golden and bubbly, creating a delicious dish.


Let’s dive into the main ingredients:

  • Cauliflower: Fresh cauliflower florets are boiled and then baked in a decadent mixture of cheese, butter, and bacon.
  • Cheese: A generous amount of shredded cheddar cheese is combined with heavy cream and cream cheese to create a rich and indulgent sauce. Feel free to swap in your favorite cheeses, such as provolone, gouda, havarti, pepper jack, or even Parmesan, for added variety.
  • Bacon: Crumbled bacon adds a savory and smoky flavor that pairs perfectly with the cheese and cauliflower. If you’re out of bacon, diced ham works well as a delicious alternative.


Customize this recipe to suit your taste preferences or dietary needs with these simple variations:

  • Add a sprinkle of smoked paprika or cayenne pepper for a touch of heat.
  • Substitute half of the cauliflower with broccoli florets for added variety.
  • Incorporate cooked spinach or kale into the cauliflower mixture for an extra boost of nutrients.
  • For a Mediterranean twist, use feta cheese instead of cheddar and add sliced olives and cherry tomatoes to the cauliflower mixture.

Serving pairings

Enhance the flavors of your pork chops with cauliflower au gratin with these serving pairings:

  • Serve with a side salad of mixed greens or roasted vegetables for a well-rounded meal.
  • Pair with a refreshing cucumber and tomato salad dressed with olive oil and lemon juice.
  • Accompany with steamed broccoli or green beans for an extra serving of vegetables.

Benefits for people with diabetes

For individuals managing diabetes, this recipe offers a host of benefits. Being low-carb helps regulate blood sugar levels, while the high protein content of the pork chops can aid in satiety and weight management. Additionally, cauliflower is a great source of fiber and antioxidants, which can contribute to overall health and well-being.


Make the most out of your cooking experience with these helpful tips:

  • Choose lean cuts of pork chops with minimal visible fat.
  • Drain the cauliflower well after boiling to prevent the dish from becoming too watery during baking.
  • Don’t hesitate to garnish with finely chopped green onion for an extra burst of flavor.

Our pork chops with cauliflower au gratin recipe is a delicious and diabetes-friendly option that’s perfect for any occasion. With its simple ingredients, easy preparation, and satisfying flavors, it’s sure to become a staple in your kitchen. Enjoy a wholesome and flavorful meal while staying on track with your health and wellness goals.

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