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Crispy fried pork rinds… as amazing as they taste, they don’t fit into every diet. So, are pork rinds keto friendly? We’ll go over pork rinds carbs here, the best pork rinds for keto, and plenty of keto pork rind recipes.
Need help on understanding whether other foods are keto? This keto food list or comprehensive keto cheat sheets can help.
Are Pork Rinds Keto Friendly?
Yes! Pork rinds are one of the most keto friendly snacks you can find.
Why are pork rinds keto friendly? It’s because they’re made entirely of fat and protein, which naturally have no carbs (unlike keto fruits and vegetables, which have naturally occurring starch and sugars). Since pork rinds are also fried or roasted in fat, they make an easy fat source for anyone following a keto diet.
How Many Carbs In Pork Rinds?
Do pork rinds have carbs? Nope! Among the many keto foods you can enjoy, this is one of the few that naturally contain zero carbs, no matter the serving size [*].
And since pork rinds have zero total carbs, they also have zero net carbs.
How Many Pork Rinds Can I Eat On Keto?
If pork rinds have zero carbs, can you eat as many as you want? Not so fast.
Although pork rinds carbs are ultra low, consider your other macros before you go crazy with them. Consult this macro calculator to ensure your pork rind intake doesn’t exceed your other daily goals for protein and calories.
In addition, the protein in pork rinds is incomplete protein [*], meaning most of the protein is not very useful to us, and they are just not a very nutrient dense food. Consider what other foods (like keto vegetables) you may be displacing with them.
Finally, keep an eye on the ingredients in your pork rinds. Some brands have added sugar, MSG, or artificial flavors.
Best Pork Rinds For Keto
Now that there’s a definitive answer to “are pork rinds a good low carb snack?”, here are some delicious varieties you can find:
- Sea salt pork rinds: Some of the best pork rinds, keto or otherwise! These ones are extra fluffy and melt in your mouth.
- Flavored pork rinds: In sour cream and onion, nacho, pizza, and more.
- Microwave pork rinds: It’s more of a dirty keto option, but quick and easy! Microwaving makes them crispier.
- Pork rind “panko”: These finely ground rinds make a solid swap for breadcrumbs.
Pork rinds are often seasoned simply, but look at labels carefully if you follow a clean keto diet to avoid added sugar or other mystery ingredients.
Keto Pork Rind RecipesPin It For Later!
Keto Pork Rind Recipes
Looking for low carb recipes using pork rinds? Take advantage of low pork rinds carbs with these easy dishes!
Homemade Pork Rinds
Yes, you can create your own crispy, crunchy version of this snack right at home! See the easy method, plus seasoning ideas.
Get The Homemade Pork Rinds Recipe
Keto Fried Chicken With Pork Rinds
Crushed pork rinds add so much crunch to this easy and juicy air fryer recipe.
Get The Keto Fried Chicken Pork Rinds Recipe
Keto Pork Rind Chicken Tenders
Kids and grown-ups love them! This classic recipe from my cookbook bakes up super crispy in your oven.
Get The Keto Chicken Tenders Pork Rinds Recipe
Keto Chicken Parmesan
This keto pork rind chicken recipe is crispy, gooey, saucy, and EASY!
Get The Keto Chicken Parmesan Recipe
Keto Graham Crackers
Pork rinds are the secret ingredient behind the satisfying crunch in these crackers!
Get The Keto Graham Crackers Recipe
Keto Mozzarella Sticks
The crunch you love, without the deep fryer… all thanks to pork rinds!
Get The Keto Mozzarella Sticks Recipe
Keto Salmon Patties
No breadcrumbs here… crushed pork rinds create the ideal texture for these simple fish cakes.
Get The Keto Salmon Patties Recipe
Crispy Keto Onion Rings
With pork rinds carbs so low, these onions transform into a restaurant-worthy dish that won’t blow your macros.
Get The Keto Onion Rings Recipe
Chicken Cordon Bleu Casserole
What makes the crispy top on this cozy casserole? Pork rinds!
Get The Cordon Bleu Casserole Recipe
Keto Eggplant Parmesan
Just as crispy and saucy as original eggplant parm, thanks to pork rinds in the breading.
Get The Eggplant Parmesan Recipe
Keto Asian Turkey Meatballs
Pork rinds keep these meatballs from getting too tough, and keeps them perfectly moist!
Get The Asian Turkey Meatballs Recipe
Conclusion: Can You Eat Pork Rinds On Keto?
Are pork rinds keto? Yes! Are pork rinds low carb? Also yes!
It’s easy to enjoy this snack regularly because of low pork rinds carbs. However, pay attention to macros and look at labels carefully to know what you’re getting.
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Hi there! Can it still be considered low carb if oil used is not olive oil, avocado oil, or coconut oil? Or any other oil considered low carb?
Wholesome Yum D0
Hi Hana, All of the oils you listed are low carb.
Annette Adelaide Anderson0
Hi there. I’m enjoying my pork rinds in various ways especially making waffles and pizza crust with them. I have a question as being on a keto diet and counting my carbs I’m getting a mixed message about the number of carbs in pork rinds. My bag of pork rinds says it has carbs in it. Nutritional facts it says 9 pieces (15g) then down in the listed ingredients it says carbs 1g. Listed ingredients are pork rines lard salt. But when I read up on pork rines it says they have no carbs. Can I get some clarification? Thanks
Wholesome Yum D0
Hi Annette, There could potentially be sugar in the seasoning that is on them, other than that they should have no carbs.
Are there any keto friendly pork rinds that are low sodium and not spicy. BBQ flavor or plain are what I’m looking for.