This Keto Pork Rind Panko Recipe makes a low-carb crispy, crunchy gluten-free breadcrumb coating that is 0 carbs! Whole30, paleo, keto-friendly, grain-free, dairy-free, and sugar-free.
Pork Rind Panko
Going keto doesn’t mean you have to go without a great breading on your foods! When you grind up pork rinds, they form a crumb that acts exactly like panko or breadcrumbs (depending on how long you grind them). This makes a zero-carb, completely gluten-free, Whole30 and Paleo approved breadcrumb option for any recipe!
For this, you only need ONE ingredient: Pork rinds. You also only need ONE tool: a food processor or blender. For more ideas on how to use these keto breadcrumbs, check out Everything You Need to Know about Pork Rind Panko!
How to make Pork Panko from Pork Rinds
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. If your recipe calls for finer breadcrumbs, pulse several more times until you have smaller crumbs.
This works as a 1:1 substitute, meaning you would use 1/4 cup of pork rind panko in a recipe that calls for 1/4 cup of normal panko breadcrumbs.
How many cups of breadcrumbs can I get from 1 bag of pork rinds?
This depends on the size of your bag of pork rinds, but generally a 1 ounce bag of pork rinds can create about 1 cup of panko breadcrumbs. My 2.5 ounce bag turned into 2.5 cups of panko. The finer you grind your pork rinds, the less volume it will produce (so 1 ounce might only turn into .8 cups of fine breadcrumbs).
What do I need to make keto breadcrumbs?
All you need is a food processor! You could possibly use a blender, but I have only tried this low carb recipe with a food processor.
What do pork rinds taste like?
Pork rinds, to me, just taste salty. The unflavored version doesn’t have much of a taste, making it the perfect breading in place of actual breadcrumbs. It crisps up nicely in the air fryer, baked in the oven, or fried in a pan on the stove, adding a crunchy coating to just about anything you can think of!
You can purchase flavored pork rinds or an unflavored version. You can add spices to the food processor to create your own blend. An Italian-flavored panko would make delicious mozzarella sticks, and a salt-free ranch seasoning addition would be wonderful for chicken tenders!
Just be careful when adding ingredients to your pork rind panko. Pork rinds are already very salty, so you’ll want to use salt-free herb mixtures to keep the sodium in check.
How do you store pork rind panko?
To store this recipe, just put into a glass or plastic container with an airtight lid and keep on the counter.
How long will this recipe stay fresh for?
This pork rind panko will keep for up to two months.
What can you make with Keto Panko Breadcrumbs?
Anything that you normally make with breadcrumbs can be made with this Keto Panko! For great appetizers, try these Keto Mozzarella Sticks. These easy Keto Chicken Tenders or Air Fryer Chicken Nuggets are delicious, too!
Keto Pork Rind Panko Recipe is a low-carb crispy, crunchy bread crumb coating that is 0 carbs! Whole30, paleo, gluten-free, grain-free, dairy-free, and sugar-free.
Prep Time5 minutesmins
Total Time10 minutesmins
Course: Keto or Low Carb
Cuisine: American
Yield: 2.5 cups
Author: Olivia
Materials
2.5ouncesbag pork rinds
Instructions
Pour the pork rinds into your food processor
Pulse until all of the pork rinds have processed down into large panko crumbs
Store in an airtight container
Notes
A 2.5-ounce bag (standard size) can equal about 2.5 cups of rough panko like breadcrumbs (larger). If you blend these longer to create a finer (smaller) breadcrumb you will get a heaping cup.
Use as a 1:1 ratio substitute for any recipe that calls for panko or bread crumbs.
This is a carb-free dish. Refer to the specific brand of pork rinds you use for the fat and sodium content.
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.
Among the many keto foods you can enjoy, this is one of the few that naturally contain zero carbs, no matter the serving size [*]. And since pork rinds have zero total carbs, they also have zero net carbs.
In addition, carb free pork rinds are low in calories, with each serving having 70 calories (140 calories per ounce). This makes pork rinds popular among people trying to lose weight or follow a low-carbohydrate diet. They are great for people trying to control their blood sugar levels, such as diabetics.
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 and breadcrumbs are both made from bread, but the main difference is that panko is made from steamed, crustless loaves of bread whereas breadcrumbs are made from traditional loaves of bread.
The bread is processed into large flakes, rather than crumbs, and then dried. Panko has a light, airy, and delicate texture that helps it crisp as it cooks. The texture of panko makes it especially wonderful for fried food because it absorbs less oil than breadcrumbs, keeping food more crisp and crunchy.
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.
The best pork rinds for keto eating (regardless of the brand) will be the plain, unflavored variety. To confirm that these have zero carbs, they should only contain pork skins and salt. The cheapest, most-widely available zero-carb pork rinds you'll find are Utz Original Pork Rinds and Mac's Original Fried Pork Skins.
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.
Pork rind dust. Though it may sound weird at first, crushed pork rinds (fried pork skins) make a great breading for fried, air-fried, or baked keto foods, since flour and cornmeal are off the table due to their carb content ( 1 , 11 ). You can buy pork rind crumbs or make your own using store-bought pork rinds.
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 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.
However, I discovered that Pork Rinds are carbohydrate free and that eating them DOES NOT break my fast. This was a wonderful discovery and it has enabled me to do many several day fasts without getting too hungry.
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.
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