Keto Pork Chop & Egg Crunch Salad

This keto pork chop salad with egg, iceberg lettuce, and seeds is a high-protein, low-carb meal designed to keep insulin stable while supporting fat loss, lean muscle, and glowing skin. It’s perfect for low-carb weeks, post-workout meals, or a satisfying dinner that won’t cause cravings later.

Keto Pork Chop & Egg Crunch Salad

This keto pork chop salad with egg, iceberg lettuce, and seeds is a high-protein, low-carb meal designed to keep insulin stable while supporting fat loss, lean muscle, and glowing skin. It’s perfect for low-carb weeks, post-workout meals, or a satisfying dinner that won’t cause cravings later.

Author: trendsetterss

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Prep Time 10 mins Cook Time 12 mins Total Time 22 mins Difficulty: Beginner Calories: 480 Best Season: Suitable throughout the year

Ingredients

Servings

• 2 cups chopped iceberg lettuce
• 1 cooked pork chop, sliced (about 150–170 g)
• 1 large egg, soft- or hard-boiled
• 1 tablespoon pumpkin seeds
• 1 tablespoon sunflower seeds
• 1 teaspoon sesame seeds
• 1 tablespoon olive oil or avocado oil (Dressing)
• 1 teaspoon Dijon mustard (Dressing)
• 1 teaspoon apple cider vinegar or lemon juice (Dressing)
• Sea salt and black pepper, to taste (Dressing)

Instructions

1. Season the pork chop with salt and pepper and cook in a hot pan with a little oil for 4–5 minutes per side, until golden and cooked through. Let rest, then slice.
   Mark as complete
2. Boil the egg to your preference, peel, and cut in halves or quarters.
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3. Add chopped iceberg lettuce to a large bowl.
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4. Top with sliced pork chop and egg.
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5. Sprinkle pumpkin seeds, sunflower seeds, and sesame seeds over the salad.
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6. In a small bowl, whisk olive oil, Dijon mustard, apple cider vinegar, salt, and pepper.
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7. Drizzle dressing over the salad and toss gently before serving.
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Nutrition Facts

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Amount Per Serving

Calories 480kcal

% Daily Value *

Total Fat 34g53%

Total Carbohydrate 6g2%

Protein 35g70%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Iceberg lettuce is low-fiber but refreshing and perfect for keto digestion.

For extra fat on strict keto days, add sliced avocado or a spoon of mayo-based dressing.

Swap pork chop with grilled chicken or turkey for variety.

Seeds add crunch, minerals, and healthy fats without insulin spikes.

Keywords: keto, pork, avocado, salad, low carb, insulin, lunch