Pork Rinds Keto



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Pork Rinds Keto

Believe it or not, snacking on deliciously crunchy and sinfully flavorful pork rinds can help you lose weight!

Not convinced?

Keep reading!

Because you’re in for a tasty, keto-friendly treat!

But first …


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5 Amazing Pork Rind Keto Recipes


What are pork rinds?

Pork rinds are crispy chips aka cracklings made from deep fried pig skin.

Most pork rinds are trimmed of fat but in other parts of the world, the skin plus the fat are all deep fried in lard, giving you a whole new level of flavor and fat and protein content.

How can pork rinds help me lose weight?

These cracklings are high in fat and calorie count but contain 0 carbohydrates and sugar.

Because of this, pork rinds are often the go-to snack of people on the keto diet.

If you’re not familiar with it, a ketogenic diet is a type of diet that is low in carbohydrates, high in fat and adequate in protein.

It is believed that a keto diet causes weight loss by triggering ketosis, a metabolic state wherein your body burns fat instead of carbohydrates for energy.

Eating a low-carbohydrate diet also drastically lowers blood sugar and insulin levels, prompting the body’s metabolism to work harder on burning fats.

So when you snack on pork rinds while on the ketogenic diet, that’s guilt-free snacking that actually helps shed the pounds!

Are pork rinds keto friendly?

As I’ve mentioned earlier, what makes pork rinds keto friendly is the fact that it has absolutely no carbohydrates.

That’s a big deal, considering that the usual crispy snacks on the market like potato chips, for example, are actually fried carbohydrates.

Nowadays, more and more companies are labeling their pork rinds keto friendly.

And it seems to be working! Ever since the world knew of the Atkins diet in 1997, sales of pork rinds have skyrocketed.

And it continues to rise steadily every year, at the rate of about 15%!

When people learned that they can actually lose weight by munching on fat and protein instead of carbohydrates, it not only created a steady demand for pork rinds but other similar-tasting low-carb snacks too!

Crunchy high-fat, protein-rich snacks like chicken skin, fish skin and fish chips also shared the limelight.

Pork Rinds Keto Friendly Recipes

There are so many ways to cook pork rinds using only keto-friendly ingredients.

In fact, there are hundreds of recipes out there, making great use of pork rinds’ keto perfect nutritional make-up.

But I’ve especially picked pork rinds recipes that are easy to make and with easy-to-get-used-to taste.

Here are my top 5 pork rind keto friendly recipes:

1. Pork Rinds Chips (aka Pork Crackle Chips or Pork Cracklings)

This is probably the simplest and most straightforward pork rinds keto recipe in this short list of favorites but I guarantee that this is a crowd-pleaser!

It’s a popular way of eating (or cooking) pork rinds because it’s crispy, tasty and simple in terms of flavor profile.

To make pork rinds chips:

Prepare the ingredients. For our homemade pork cracklings, you’ll need 400 grams of raw pork rind or pork skin, 2 teaspoons of salt and 1 tablespoon of olive oil.

Prepare the oven. We won’t be deep frying our pork rinds but instead bake them in the oven. Preheat the oven to 200C or 390F.

Prepare the pork rinds. I recommend as trimming as much fat as possible but others like their pork cracklings with a bit more fat so it’s entirely up to you.

I’m not scared of more fat since the keto diet is basically a moderate fat, high protein diet but I am wary of things exploding in the oven.

After trimming the fat (or not), score the skin with a sharp knife.

Scoring the skin makes it easier to break apart the pork rinds chips after it’s cooked.

Prepare the roasting pan. Drizzle olive oil onto the roasting pan. Arrange the pork rinds skin side up.

Bake the pork rinds. Place the roasting pan in the oven and cook for 10 minutes.

After 10 minutes, flip the pork rinds fat side up and cook for another 10 minutes.

After 10 minutes, take the roasting pan out of the oven and pour out oil and fat.

Place the pork rinds back in the oven and cook for another 10 to 15 minutes or until you get that lovely crackling, crispy texture and golden brown shade.

Enjoy your pork rinds keto chips. Sprinkle with salt and allow to cool. Break the pork rinds into small pieces and eat right away or store in an airtight container.

2. Pork Rinds Chicken Nuggets

Another way to use pork rinds with your other keto-friendly meals is to use it as breading or as coating for lean proteins such as chicken.

Like pork rinds chips, I like my chicken nuggets baked instead of fried.

I hate to assume but I bet that you’ll never go back to traditional chicken nuggets after you’ve tried cooking them with pork rinds!

This tasty coating simply takes chicken nuggets to a whole new level!

To cook pork rinds chicken nuggets:

Prepare the ingredients. For these homemade chicken nuggets, you’ll need about ¾ lbs. of chicken breast (cut into bite-sized pieces), ½ teaspoon of sea salt, ½ teaspoon of onion powder, 1 tablespoon coconut flour, ½ teaspoon of black pepper, pork rinds, 1 egg and 1 cup of water.

Prepare the oven. Preheat your oven to 365F. Grease a baking pan and set aside.

Season your chicken nuggets. Add sea salt, onion powder and coconut flour to give flavor and texture to bland chicken breasts.

Make the egg wash. Combine 1 egg and water to make your egg wash.

Prepare your pork rinds. I usually use a bag of pork rinds but you can use as much or as little as you want. You don’t have to take them out of the bag because it’s easier to crush them that way. Crush them until they resemble breadcrumbs.

Make your chicken nuggets. Dip one chicken nugget into the egg wash and roll in pork rinds crumbs. Place it on the greased baking pan. Repeat the process for all other chicken nuggets. Cook for 20 minutes or until done (golden brown).

3. Pork Rinds Keto Pancakes

Okay. I know that pork rinds keto pancakes don’t sound right but they’re actually pretty tasty!

If you’re just craving for good old pancakes but you’re on a ketogenic diet, this recipe is definitely worth trying!

The ingredients and directions are all up on KetoSummit.com but it’s actually from Leanne Vogel, author of The Keto Diet book which offers over 125 keto-friendly recipes (including this pork rinds keto pancake) and 5 meal plans among other useful information for those on the keto diet.

This flourless keto pancake takes a bit of practice to perfect if you ask me.

But if you love pancakes for breakfast (or even anytime of the day), do yourself a favor and check out the pork rinds keto pancake recipe here.

4. Cajun Pork Rinds

This is a very flavorful version of the pork rinds chips above and it pairs very well with a good movie and good company!

This is a sure hit among friends and family, with a more amplified flavor and a bit of spice.

Unlike the recipe above, this cajun pork rinds recipe involves boiling, baking and deep frying.

I know that’s not “simple” or “easy” or “quick” but all those extra cooking methods will give you pork rinds chips unlike any other.

So let’s get started:

Prepare the ingredients. For this recipe, you’ll need raw pork rinds or skin from 3 to 4lbs of pork, 1 cup of coconut oil (or ghee or bacon fat), 1 to 2 tablespoons of cajun seasoning. If you don’t have cajun seasoning, you can make your own by combining ¼ teaspoon each of garlic powder, cayenne powder, chili powder and black pepper plus 1 teaspoon of salt.

Prepare your pork rinds. Like the above recipe, you should trim the fat off the skin. Of course there are still those who kept most of the fat on but I can’t vouch for the texture of their pork rinds… so I’ll leave that up to you.

Boil the pork rinds. The first step to your crispy, crackling pork rinds is to boil them in a pot for 30 minutes. The pork rinds should be submerged (completely covered) with water. Drain well and let cool.

Prepare your oven. Preheat it to 200C.

Bake the pork rinds. Slice the boiled pork rinds into strips of about 1 x 3 inches. Neatly arrange them on a wire rack, spreading out the strips skin side up. Place a foil-lined baking sheet or baking pan at the bottom of the rack to catch all the drippings. Bake it for 6 hours, remove from oven and let cool.

Prepare the pork rinds for frying. Once the oven-dried pork rinds are done and cooled down, it is time to remove the excess fat from the skin. Please do not skip this step otherwise you won’t have crispy pork rinds in the end!

Fry the pork rinds. Heat the oil to smoking over medium to high fire. Fry the pork rinds but do not overcrowd the pan. Fry in small batches, flipping once and when they puff up crispy and crackle.


Keep an eye on them as they fry very quickly (about 1 minute).

Stand back when you’re deep frying these pork rinds (or anything, for that matter).

Season with cajun seasoning immediately for better flavor.

5. Salt & Pepper Chicharonnes (Pork Rinds)

Last but not the least is this classic pork rinds recipe which follows more or less the same procedure as the cajun pork rinds but won’t set you back 6 hours in the oven.

The trick here is to bake the pork rinds at a bit of a higher temperature (but still low enough to dry without burning) so you won’t need that much time.

And of course, you use salt and pepper to season your chicharonnes instead of cajun seasoning. Carolyn of All Day I Dream About Food has the full recipe.


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Pork rinds make a delicious keto-friendly snack.

You can also use them as topping for other keto-friendly meals.

Crumbled pork rinds make a great breadcrumbs (or flour, in the case of pork rinds keto pancakes) substitute as well.

And it may sound too good to be true but pork rinds, when you’re on a keto diet, could actually help you lose weight!

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About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.