Keto Pork Rind Panko Recipe - It Starts With Good Food (2024)

FAQs

Can I eat pork rinds everyday on keto? ›

So, after all, are pork skins keto? Definitely! This keto friendly snack is a go-to for every low carb diet. But don't forget, that consuming too many pork rinds can ruin your meal plan, so be sure to check your macronutrients and align them according to your plan.

NO CARBS.

Friendly to: keto, paleo, diabetic, and bariatric diets.

Simply put, pork panko is a breading made from ground pork rinds—it's meant to emulate the crispy coating of panko bread crumbs.

When it comes to nutritional value, pork rinds are ideal for a low-carb or keto diet. One ounce of pork rinds contains 152 total calories including 9 grams of fat, 17 grams of protein, and zero grams of carbs[*].

However, as with everything you eat, it is important to be mindful of how much you consume. Since pork rinds are relatively high in protein and calories, it is possible to overeat them to the point that the excess protein impairs ketosis and the extra calories are stored as fat.

Because pork rinds are a processed food, they tend to be high in sodium. If you eat a 2-ounce bag, you're consuming up to 50% of the recommended dietary allowance (RDA) for sodium.

Believe it or not, panko breadcrumbs are healthier than golden/natural breadcrumbs. That's right. Despite your parents' constant proselytising about crusts being the most nutritious part of the bread, crust-less panko breadcrumbs are lower in fat, salt and calories than regular breadcrumbs.

Panko stays crisp after cooking, unlike other types of breading, which can get soggy. Panko is lower in calories, sodium, and fat and higher in fiber than regular breadcrumbs: 1/4 cup whole wheat panko (Ian's brand): 70 calories, 0.5 g fat, 14 g carbohydrates, 2 g fiber, 3 g protein, 23 mg sodium.

Chicharrones have many different names across cultures and languages: pork rinds, scratchings, torresmo, and flæskesvær, to name a few.

Chicharrones and Pork Rinds Are Used Interchangeably

The primary difference comes from the type of meat used, so chicharrones are only appreciably different if they're made from beef or mutton.

Are pork rinds better than tortilla chips? ›

Pork rinds are often thought of as unhealthy food, but they can actually be part of a healthy diet as long as they're consumed in moderation. Pork rinds can be a good option if you want a tasty snack with more health benefits than regular potato chips, tortilla chips or baked goods.

Generally, pork rinds, which are made from pork skin, are diabetes-friendly snacks. This is owing to their nutritional content — they have zero carbohydrates and mostly contain fat, sodium, and protein. Because of this, they are gentle on blood glucose levels.

Low-carb recipe collections often tout pork rinds as a great low-carb "breading" for chicken or fish, zucchini strips or mushrooms. Pork rinds have no carbs, according to the USDA; they're simply strips of pork fat, usually fried in lard and seasoned with salt.

Almond flour has been a number one keto flour for a long time. This is for good reason! It creates a soft crumb with a good structure in cakes and cookies, plus almonds are nutrient rich and naturally gluten-free.

Pork rinds are the fried or roasted skin of a pig. They are high in fat and protein and have zero carbs which make them a great Keto snack.

Given that pork rinds are high in calories, sodium, and saturated fat, eating them frequently may contribute to weight gain and high blood pressure — two factors that can increase your risk of diabetes and heart disease.

Nutritional Content

Pork rinds are often seen as a healthier and more guilt-free alternative to potato chips because they contain fewer calories, saturated fat, and carbohydrates. They also have high levels of protein and, specifically, collagen protein.