Pork is a popular protein choice for many dieters, especially those following low-carb or keto diets. Pork is naturally low in carbs compared to other meats. However, the carb count can change significantly depending on the cut of meat and preparation method. Shake and bake pork uses a seasoned breadcrumb coating mix that adds carbs to the final dish. So how many carbs are actually in shake and bake pork?
What Is Shake And Bake Pork?
Shake and bake pork refers to pork chops or pork loin that is coated in a seasoned breadcrumb coating and then baked. It’s a quick and easy way to add flavor to pork. The coating is a mix of breadcrumbs, seasonings, and usually a binder or adhesive to help the coating stick. Some common shake and bake brand names include Kraft and McCormick. But you can also easily make homemade shake and bake coatings too.
To make shake and bake pork, you start with raw pork chops or a pork loin. Pat the pork dry then coat all sides in the shake and bake mix. You can coat the pork by shaking it in a bag with the mix or just dredging it in the dry mix. Transfer the coated pork to a baking sheet. Bake at 400°F until the pork is cooked through and topping is crisp, usually 15-20 minutes. The breadcrumb topping gives you that crunchy, crispy coating over juicy and tender pork.
Carb Counts In Shake And Bake Mixes
The carb count of shake and bake pork comes primarily from the coating mix. Here are the nutrition facts and carb counts for some popular brands:
Kraft Shake N Bake Pork Coating Mix
| Serving Size | 1/4 cup (28g) |
|---|---|
| Total Carbohydrates | 18g |
| Dietary Fiber | 0.5g |
| Total Sugars | 2g |
A 1/4 cup serving of Kraft shake and bake pork coating mix contains 18g total carbs.
McCormick Shake N Bake Pork Coating Mix
| Serving Size | 2 Tbsp (14g) |
|---|---|
| Total Carbohydrates | 9g |
| Dietary Fiber | 0.5g |
| Total Sugars | 1g |
A 2 tablespoon serving of McCormick shake and bake pork coating mix provides 9g total carbs.
As you can see, there is a significant difference in the carb counts between brands. Kraft has about double the carbs of McCormick per serving.
Factors Affecting Carbs In The Final Dish
While the coating mix provides most of the carbs, the final carb count in your shake and bake pork dish can vary depending on:
1. Amount of Coating Used
The more coating you use, the more carbs will be added. Use a lighter hand when coating to minimize excess carbs. Focus on evenly coating all sides rather than piling on the mix.
2. Pork Cut
Some pork cuts have more surface area which requires more coating. For example, bone-in pork chops or chop packs will need more coating than a pork loin roast.
3. Cooking Method
Frying adds more coating than baking. The breadcrumbs absorb a bit of oil when pan-fried. So fried shake and bake pork will have slightly more carbs than baked.
4. Serving Size
The carb count is for a certain serving size of shake and bake pork. Eating a larger portion will increase the carbs. Pay attention to serving sizes, especially if following a keto or low-carb diet.
Nutrition Info Per Serving
Here is the full nutrition information for a 3-ounce serving of shake and bake pork made with McCormick coating mix:
| Calories | 230 |
|---|---|
| Fat | 12g |
| Carbohydrates | 6g |
| Fiber | 0g |
| Sugar | 1g |
| Protein | 22g |
A 3-ounce serving provides 230 calories, 6g net carbs, and 22g protein. This assumes around 2 tablespoons of coating mix used.
Low Carb Shake And Bake Option
To lower the carbs in shake and bake pork, you can make your own keto-friendly coating mix:
Keto Shake and Bake Coating
| 1/2 cup almond flour |
| 1/4 cup pork rinds, crushed |
| 1 tsp garlic powder |
| 1 tsp onion powder |
| 1 tsp paprika |
| 1/2 tsp salt |
| 1/4 tsp pepper |
This homemade version uses almond flour and pork rinds in place of breadcrumbs to keep the carbs minimal. The almond flour provides fiber and crunch while the pork rinds give you that crispy texture.
A 2 tablespoon serving of this keto shake and bake coating has just 1.5g net carbs, much lower than store-bought versions. Plus it’s gluten-free and contains no added sugars.
Low Carb Side Dishes
To make your shake and bake pork meal lower carb, be mindful of your side dishes:
– Non-starchy vegetables
Broccoli, Brussels sprouts, spinach, green beans, cauliflower, cabbage, asparagus.
– Moderate carb sides
Small baked potato, sweet potato, roasted carrots.
– Skip the starch
Bread, rice, pasta, corn, peas.
Focus on non-starchy veggies, add a small amount of moderate carbs if needed, and avoid the starchy sides to keep your whole meal lower in carbs.
A few ideas:
Keto-Friendly Side Dishes
- Broccoli with cheese sauce
- Green beans almondine
- Cauliflower mash
- Cabbage slaw
Moderate Carb Side Pairings
- Baked sweet potato
- Roasted baby carrots
- Small baked potato
- Corn on the cob (1 ear)
Keto Macro Counts
Here are the macro counts for a keto shake and bake pork meal:
| Food | Calories | Fat | Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|---|---|
| 3 oz shake and bake pork | 230 | 12g | 6g | 0g | 6g | 22g |
| 1 cup broccoli | 30 | 0g | 6g | 2g | 4g | 3g |
| 1 Tbsp butter | 100 | 11g | 0g | 0g | 0g | 0g |
| Totals | 360 | 23g | 12g | 2g | 10g | 25g |
| Daily Goals | N/A | 70-80g | 20-30g | 20-30g | 50-100g |
This meal provides 360 calories, 23g fat, 10g net carbs, and 25g protein, fitting within keto macro goals.
Low Carb Leftover Ideas
Leftover shake and bake pork makes for an easy low carb meal prep option. Here are some recipe ideas:
– Pork Salad
Chopped pork over salad greens, tomatoes, cheese, and ranch dressing.
– Pork Lettuce Wraps
Wrap chopped pork in lettuce leaves with avocado and hot sauce.
– Breakfast Hash
Fried pork with eggs, peppers, onions, spinach.
– Pork Rice Bowl
Pork served over cauliflower rice with salsa and guacamole.
– Pork and Veggie Soup
Simmer chopped pork in bone broth with veggies like celery, carrots, mushrooms.
Is Shake and Bake Pork Keto-Friendly?
Shake and bake pork can be part of a keto diet when made with a low carb coating and partnered with non-starchy vegetable sides. A 3-ounce serving will provide around 6g net carbs using typical store-bought coatings. Opt for a homemade keto coating to bring the carbs down to around just 1-2g per serving. Pair with green veggies dressed in butter or olive oil to complete the meal. Shake and bake pork fits within a keto diet when consuming in a moderate protein portion size along with other low carb foods.
Conclusion
In summary, a 3-ounce serving of shake and bake pork made with a typical breadcrumb coating provides around 6g net carbs. The type of coating, amount used, cooking method, and side dishes can all impact the final carb count. Making your own keto shake and bake coating with pork rinds and almond flour significantly lowers the carbs to just 1-2g net carbs per serving. Pair shake and bake pork with non-starchy vegetables and moderate portions to fit it into a low carb or keto diet. Leftovers can also be repurposed into delicious low carb meals. With mindful preparation and sides, shake and bake pork can be a flavorful and keto-friendly dinner option.