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

FAQs

Keto Pork Rind Panko Recipe - It Starts With Good Food? ›

This recipe could not be easier! All you have to do is add your pork rinds to your food processor and blitz them until you have the texture you want. That's it! If your recipe calls for panko breadcrumbs, just pulse the pork rinds until they form a crumbly mixture.

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.

#2: Pork Rinds

Unlike panko, pork rinds have zero carbs, allowing you to consume them without any worry of going over your carb limit or being kicked out of ketosis.

Pork rind panko is exactly what it sounds like. Basically, it's pork rinds grounded to a texture similar to traditional bread crumbs. It serves as a substitute for breading for keto or gluten-intolerant diners, allowing them to enjoy fried foods minus the carbs.

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.

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.

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.

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. 1/4 cup plain breadcrumbs (average brand): 110 calories, 1.5 g fat, 20 g carbohydrates, 1 g fiber, 4 g protein, 220 mg sodium.

How do you bind panko without eggs? ›

You could also try milk or yogurt. For heavier coatings (like panko or breadcrumbs), you might dust the fish with flour first. Once the floured fish is dipped in the butter or milk, it will get a little gummy and help the coating adhere better.

Cornflakes or Bran Cereals

"They're also a great casserole topping, but avoid using them as a binder since they're not good at absorbing liquid and flavor," says Sofia Norton, RD. Their light and airy, but still crisp, texture makes them a good panko crumbs alternative.

To grind pork rinds, put them in a food processor and start 1-second pulses until you achieve your desired consistency. You can also use a blender or rolling pin if you don't have a food processor at home.

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

That's because pork rinds and chicharrones are the same if both are made from pork. The primary difference comes from the type of meat used, so chicharrones are only appreciably different if they're made from beef or mutton.

Cracklings, or cracklins, are fried pork skin that also includes fat and a little meat, which gives them a deep, savory meat flavor. They are still puffy and crunchy but because of the fat, they don't curl up in the same way pork rinds do.

Unlike potato or tortilla chips, pork rinds have no carbohydrates.

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.

Pork rinds are naturally carb-free, making them keto-approved and a healthy snack alternative to potato chips, popcorn, or crackers. Compared to high-carb snack foods, pork rinds won't raise your blood sugar levels and will keep insulin production balanced.

Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.