Showing posts with label KetoDiet Blog. Show all posts
Showing posts with label KetoDiet Blog. Show all posts

When my friend Nick Norwitz asked me to come up with a fermented macadamia recipe, I was immediately on board. I love a good challenge in the kitchen, and this one turned out so well that I knew I had to share it. I knew macadamia nuts work really well in hummus, so it was a no brainer!

This hummus is creamy, slightly tangy, and incredibly easy to make. Soaked macadamia nuts have a texture surprisingly close to chickpeas, but without the carbs or anti-nutrients that can make legumes harder to digest. Plus, they’re packed with healthy monounsaturated fats, making this a great option for anyone following a healthy Mediterranean-style diet. Whether you pair it with crunchy veggies, keto crackers, or toasted low-carb bread, this is one dip you’ll want to keep on hand.

Ingredients and Swaps

This fermented macadamia hummus comes together with just a handful of ingredients, each playing an important role in flavor and texture.

  • Macadamia Nuts: The base of this recipe, giving it a creamy, buttery texture. Soaking them softens them for blending and helps with digestion.
  • Kefir Starter: Kickstarts the fermentation process, adding gut-friendly probiotics and a subtle tangy taste.
  • Tahini: Adds richness and depth while keeping the hummus smooth and creamy. Garlic: For that classic hummus flavor. Use one large clove or two smaller ones.
  • Lemon Juice: Brightens the flavor and enhances the tanginess of fermentation. Sea Salt: Balances and enhances all the flavors.
  • Sumac and/or Cumin: Essential for an authentic hummus taste, adding warmth and a hint of citrusy spice.
  • Extra Virgin Olive Oil: Drizzled on top for richness and added healthy fats.

Can I make this without dairy or kefir?

Yes! Instead of kefir starter, you can use 2 tablespoons of dairy-free kefir grains, or 2 probiotic capsules with live active cultures.

What other seasonings work well?

Smoked paprika adds a subtle smoky flavor, while za’atar brings a blend of thyme, sesame, and sumac for extra depth. If you like a bit of spice, black pepper or chili flakes are great options.

Can I use a different nut or seed?

I’d love to say yes, but nothing comes quite as close as macadamia nuts. They have the perfect balance of creaminess and mild flavor that makes this hummus work so well. Cashews could be used, but they’re much higher in carbs, making them less ideal for a low-carb or keto diet. Sunflower seeds are another alternative if you need a nut-free option, though the texture and taste will be noticeably different. Or you could use this Roasted Zucchini Hummus or Buffalo Cauliflower Hummus which only include tahini.

Tips for Best Results

A few simple tricks will help you get the best texture and flavor out of this hummus.

  • Soak the macadamias long enough. At least 3 hours is ideal, but overnight is even better for a smoother consistency. The soaking liquid will have fat floating on top – that is normal.
  • Don’t stress about getting it super smooth. Before fermenting, the mixture may still have tiny bits of macadamias. That’s totally fine! The final blending step will make it creamier.
  • Adjust the water as needed. Macadamias need more liquid than chickpeas to blend smoothly. You may need up to 1 cup (240 ml) in total to get the right consistency.
  • Use a quality kefir starter or probiotics. This ensures proper fermentation and the best tangy flavor. If using probiotic capsules, make sure they contain live active cultures.
  • Taste and adjust before serving. After fermenting and blending, add more salt, lemon juice, or garlic if needed. A little extra olive oil can also help smooth it out.

Why This Fermented Macadamia Hummus is So Good For You

Macadamia Nuts

Macadamia nuts contain more healthy monounsaturated fat than olive oil and are one of the richest sources of omega-7 fat, palmitoleic acid, which may help improve insulin sensitivity and support metabolic health. Want to learn more about macadamia nuts? Check out this post!

Love macadamias? I've been a huge fan of House of Macadamia keto bars, roasted macadamias, chocolate-dipped macadamias, and a wide range of macadamia butters! There's even more to explore, so make sure to check them out. Use this link to get 10% off at checkout.

Kefir Starter

Lactic acid, produced by lactic acid bacteria during fermentation, can activate the receptor GPR81 on immune cells, helping to reduce inflammation in the colon. Here's a deep dive into the myriad benefits of fermented foods

If you don’t have kefir starter cultures, you can use:

  • 2 tablespoons of dairy or vegan kefir grains
  • 2 capsules of your favorite probiotics (make sure they contain live active cultures)
  • 4 tablespoons of whey (the liquid from plain Greek yogurt)

Tahini

Sesame seeds and tahini naturally contain lignan antioxidants, which help protect polyunsaturated fats from oxidation. Some research suggests that tahini and sesame products may also help boost the body's production of ketones. For more information, check out Nick's video!

Extra Virgin Olive Oil

Oleuropein, a natural compound found in olive leaves, has been shown to improve muscle metabolism by increasing the activity of transporters that help move calcium into mitochondria. This process helps activate mitochondrial metabolism, and in aged mice, oleuropein has even been linked to increased muscle mass and endurance. Just make sure you get the right type of olive oil!

Serving Suggestions

This fermented macadamia hummus is just as versatile as traditional hummus. It’s perfect as a dip, spread, or even a flavorful addition to your meals. Serve it with fresh crunchy veggies, keto crackers, or toasted low-carb bread for a satisfying snack. You can also use it as a base for bowls, wraps, or even as a creamy dressing for salads.

If you’re looking for more ways to enjoy it, try pairing it with these recipes:

Preparation time

Hands-on:    15 minutes
Overall:      2 days

Nutritional values (per serving, 1/4 cup, 60 g/ 2.1 oz)

Total Carbs 6.4 grams
Fiber 3.3 grams
Net Carbs 3.2 grams
Protein 3.6 grams
Fat 30.6 grams
of which Saturated 4.7 grams
Energy 296 kcal
Magnesium 47 mg (12% RDA)
Potassium 147 mg (7% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (5%), fat (91%)

Ingredients (makes about 3 1/4 cups)

Instructions

  1. Place the macadamias in a bowl and add enough cold filtered water to completely cover them. Soak for at least 3 hours, or overnight. The soaking liquid will have fat floating on top – that is normal. Drain and rinse the nuts before using. Note: Use this link to get 10% off raw macadamia nuts.
  2. Add the macadamias to a food processor along with 1/2 cup (120 ml) of filtered lukewarm water. Blend until it forms a pale paste.
  3. Add the kefir starter (or your chosen alternative: kefir grains, probiotics, or whey) and blend again until fully combined. The mixture may still have tiny bits of macadamia at this stage – that’s completely fine.
  4. Transfer the mixture to a bowl, cover it with cling film, and let it ferment at room temperature for about 48 hours, or up to 72 hours. When ready, it will have a slight sour smell and taste.
  5. Return the fermented macadamia paste to the food processor. Add the tahini, crushed garlic, lemon juice, and sea salt.
  6. Blend until smooth and creamy. If it’s too thick, gradually add 1/4 to 1/2 cup (60 to 120 ml) more filtered water until you reach your desired consistency. Taste and adjust the seasoning if needed.
  7. Transfer to a serving bowl, drizzle with extra virgin olive oil, and sprinkle with sumac and/or ground cumin.
  8. Serve with crunchy vegetables, keto crackers, or toasted low-carb bread. Store in the fridge, covered, for up to 10 days.


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Fermented Macadamia Hummus

Quick Summary tl;dr

82 deaths and 400 hospitalizations in the UK have been linked to Ozempic, Wegovy, and Mounjaro—but a reported link doesn’t prove these drugs caused the issues.

Overall risk may still be low, yet further investigation is needed to confirm safety—especially for those using them purely to lose weight.

Common side effects (like nausea, vomiting, and diarrhea) can impact daily life, while rarer complications (pancreatitis, gallbladder issues) could be severe.

Black-market injections remain the biggest red flag. There’s no quality control, so you have no idea what you’re really getting.

Drugmakers claim these treatments are safe when prescribed properly, but regulators remind us they’re not a quick fix.

Don’t overlook safer, proven options like a healthy low-carb approach, which offers steady weight loss, metabolic benefits, and long-term success—without the uncertainty or expense of weight-loss injections.

Table of Contents

Disclaimer: Always consult a qualified healthcare professional before making changes to your diet, especially if you have medical conditions or specific health concerns.

Weight-loss injections like Ozempic, Wegovy, and Mounjaro are everywhere right now. They promise fast results, but recent UK data has linked them to 82 deaths since 2019, with around 400 hospitalizations, sparking new concerns.

So, what’s actually going on here? Are these drugs as risky as the headlines suggest, or is there more to the story? And how worried should you be if you’re considering—or already using—one of these injections?

Let’s take a closer look at the latest reports, the known risks, and why some people are sounding the alarm about unregulated “black market” jabs. Then, we’ll talk about safer, more sustainable ways to manage weight that don’t rely on pricey meds.

What Do the Latest Numbers Say?

According to the UK Medicines and Healthcare products Regulatory Agency (MHRA), there have been 82 deaths linked to popular GLP-1 drugs like Ozempic, Wegovy, and Mounjaro since 2019. That number alone can sound alarming, but here’s the breakdown:

  • 22 deaths among those using these drugs for weight loss.
  • 60 deaths among people taking them for type 2 diabetes.
  • 400 hospitalizations have also been reported.

Keep in mind, these figures come from the Yellow Card scheme, which is basically a safety report system for any medication concerns. A report doesn’t mean the drug caused the problem—it’s more like a red flag that tells regulators to investigate further. Think of it as a tip-off, not a confirmed cause-and-effect.

Bottom line: We can’t jump to the conclusion that these drugs are inherently dangerous based on these numbers alone. But at the same time, it’s essential to stay informed—especially if you’re already on one of these injections or considering trying one.

Should You Be Worried If You’re Using These Injections?

Some health experts say there’s no need to panic just yet. They point out that thousands of people have successfully used these weight-loss and diabetes drugs without serious issues.

Others argue we should dig deeper to figure out if there’s any real cause for alarm. Professor Alexander Miras, for example, calls the deaths concerning but says we still don’t know how (or if) these medications were truly involved.

Remember: A reported link doesn’t automatically mean the injection caused the problem—it simply means a connection was suspected and needs further investigation.

Meanwhile, Professor Naveed Sattar warns that sensational headlines can lead to confusion, especially since many people taking these injections already have other health challenges. This is why doctors and regulators say more data is needed before we draw any firm conclusions.

Ultimately, it’s a personal decision—does the potential benefit outweigh the risk, especially if this isn’t an essential medication for you?

What Are the Known Risks of These Weight-Loss Drugs?

Even if you get these injections through a prescription, they’re not risk-free. While many people describe only mild side effects, there are some more serious concerns to keep in mind:

  • Gastrointestinal Problems: Nausea, bloating, vomiting, and diarrhea are reported by more than 1 in 10 users—and can sometimes be persistent.
  • Pancreatitis: Though rare, it’s a serious inflammation of the pancreas that can cause severe abdominal pain and other complications.
  • Gallbladder Issues: Some users have experienced gallstones or inflammation of the gallbladder.

Because these drugs were originally developed for type 2 diabetes rather than general weight loss, it’s crucial to understand the potential downsides—especially if you’re using them solely to shed pounds.

The Growing Risk of Unregulated Weight-Loss Jabs

A major concern from the MHRA report is how easy it can be to get these injections without a proper prescription—especially online or through social media.

This problem has already resulted in criminal cases in the UK:

These unregulated products might contain unknown substances or be stored improperly, creating serious safety risks. There’s simply no guarantee you’re getting the real medication—even if it’s labeled as such.

Bottom line: If you’re looking for a quick fix and skip medical supervision, you could be exposing yourself to unpredictable side effects—or worse.

What Do Drugmakers and Regulators Say?

Pharmaceutical companies that produce these weight-loss injections are adamant about their safety when used correctly.

  • Novo Nordisk (maker of Ozempic, Wegovy, Saxenda, and Victoza) points to both clinical trials and real-world use as proof these drugs are safe under proper medical supervision.
  • Eli Lilly (maker of Mounjaro) says patient well-being is their top priority, encouraging anyone who experiences problems to report them via official channels.

On the regulatory side, the UK Department of Health and Social Care views these treatments as potentially "game-changing for obesity." However, they also warn they’re not a quick fix. Any prescription should be paired with a healthy lifestyle and close follow-up.

A More Sustainable Approach to Weight Loss is Drug-Free

Everywhere you look, big drug companies and their paid influencers are touting the next “miracle weight-loss shot.” There’s massive marketing money behind these injections, so it’s easy to feel like you’re missing out if you don’t jump on board.

But let’s be real: there’s no huge profit in telling people to follow a healthy diet, even if it works. That’s one reason you see more hype around quick-fix jabs than a well-researched eating plan. Yet, if you compare the long-term benefits, a thoughtful dietary approach stands on much firmer ground.

  • Steady Results: It's been proven in over 70 randomized controlled trials that a low-carb diet can help you lose weight at a healthier pace, making it easier to stick to.
  • Metabolic Improvements: When you focus on nutrient-dense foods, high in protein and healthy fats, you’re not just shedding pounds—you’re also supporting blood sugar control, heart health, and more. And if you combine a healthy low-carb diet with the Mediterranean diet, you've got a winner!
  • Long-Term Wins: A sustainable diet sets you up for real lifestyle changes that last, rather than cycling between quick results and potential setbacks.

Bottom line: Before turning to injections, consider whether a carefully planned low-carb or Mediterranean keto approach could help you reach (and maintain) your goals—without the unknown risks or ongoing costs that come with weight-loss drugs.

KetoDiet App



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Weight-Loss Drugs Like Ozempic Linked to 82 Deaths & 400 Hospitalizations

Quick Summary tl;dr

PSMF Basics: A Protein Sparing Modified Fast (PSMF) is a short-term, very low-calorie diet that emphasizes high protein while keeping carbs and fats extremely low. It’s designed to protect muscle mass during rapid weight loss by making protein the focal point of each meal.

How It Works: Daily calories typically range from 600–800, and most come from lean protein sources like fish, poultry, or low-fat dairy. Carbs and fats stay minimal, so supplements (especially electrolytes) are often used to fill nutritional gaps.

Pros and Cons: On the plus side, PSMF can yield quick results and help maintain muscle. On the downside, it can be demanding, with potential fatigue or nutrient deficiencies if you’re not careful. It’s also meant as a temporary strategy, not a permanent lifestyle.

Who Should Be Cautious: Pregnant or nursing women, those with kidney problems, and anyone with a history of disordered eating may need to avoid or modify PSMF. Medical supervision is recommended to ensure safety during such a strict, calorie-restricted plan.

Keto vs. PSMF: Both are low in carbs, but PSMF takes calorie restriction further by limiting fat as well—making it more aggressive but harder to sustain. Keto allows more dietary fat, which can help with satiety and long-term adherence. Ultimately, which approach is best depends on your goals, health, and comfort level with strict dieting.

Table of Contents

Disclaimer: Always consult a qualified healthcare professional before making changes to your diet, especially if you have medical conditions or specific health concerns.

Ever come across the term Protein Sparing Modified Fast (PSMF) but not sure what it really means? If you’re looking for a serious weight-loss strategy, you may have spotted PSMF in online groups or heard it discussed by keto and fitness experts. It’s often described as a rapid way to drop body fat while holding onto muscle—yet there’s more to it than just cutting calories and eating chicken breast every day.

In this article, I’ll walk you through the basics of PSMF—what it is, why some people swear by it, and how it’s evolved over time. We’ll also look at what you can expect if you decide to try it for yourself. By the end, you’ll have a clearer idea of whether this short-term method is worth exploring—or if a different path might suit you better.

What Is PSMF?

So, what exactly is a Protein Sparing Modified Fast? Think of it as a focused weight-loss strategy where you keep protein intake high while drastically cutting back on carbs and fats. By supplying enough protein, your body is less likely to tap into muscle for energy—even though you’re running on fewer calories overall.

A “Very Low-Calorie Diet” with a Twist

When people talk about PSMF, they often refer to it as a type of very low-calorie diet (VLCD). The difference? You’re not just slashing calories—you’re making sure the ones you do eat come mostly from lean protein. This usually includes fish, egg whites, chicken, turkey, low-fat dairy, or lean cuts of red meat. Meanwhile, carbs and fats are kept as low as possible.

PSMF is Not a New Concept

PSMF has been around since at least the 1970s, originally developed for medical use. Here are some of the main proponents:

Short-Term, Not Long-Term

One key point is that PSMF isn’t meant to be a lifelong plan. Most people use it for a few weeks or months, then transition to a more moderate approach. This helps avoid pitfalls like nutrient deficiencies or burnout, which can happen on overly strict diets.

Why the Emphasis on Protein?

Muscles are metabolically active tissue. When you cut calories hard, your body might burn muscle for fuel. By focusing on protein, you spare that muscle—encouraging your body to burn stored fat instead. That’s the core of a Protein Sparing Modified Fast: high protein, very low carbs and fats, and careful monitoring to keep everything in balance. ( Wycherley et al, 2012)

Why Do People Choose PSMF?

Wondering what makes PSMF stand out from other weight-loss methods? Here are a few reasons some folks decide to go this route:

Quick Results

Because it’s so low in overall calories, PSMF can lead to fast fat loss—especially in the early stages. That can be motivating if you want to see a change sooner rather than later.

Muscle Preservation

Keeping protein high helps you hold onto your muscle mass while shedding weight. This is especially important if you want to stay strong and maintain a toned look as the pounds come off. ( Wycherley et al, 2012)

Medical Needs

Some healthcare providers use versions of PSMF for patients dealing with obesity-related complications like type 2 diabetes or severe insulin resistance. By reducing body fat quickly, it may help improve certain health markers in a short timeframe—always under professional supervision.

Short-Term Commitment

Unlike diets that can drag on for months, PSMF is often framed as a temporary plan. This might appeal to people who don’t want to overhaul their eating style indefinitely, but need a dedicated period of intense focus.

Structured Approach

If you thrive on clear-cut rules, PSMF might be appealing. Protein is the priority, and carbs and fats stay very low. This all-or-nothing setup can simplify daily choices, at least for a while.

How Does PSMF Work?

At its core, a Protein Sparing Modified Fast keeps protein intake high, cuts carbs and fats very low, and slashes total calories to create a serious calorie deficit. By doing this, the goal is to push your body to burn stored fat instead of muscle.

Protein Takes Center Stage

Most PSMF meals revolve around lean protein sources—think chicken breast, fish, egg whites, or low-fat dairy. You might find your food options limited, but the focus is on supplying just enough protein to prevent muscle breakdown.

Carbs & Fats Kept Minimal

Carbohydrates and fats are kept to a bare minimum to ensure you stay in a fat-burning mode. Carbs usually come from small portions of non-starchy veggies (like lettuce or cucumbers), while daily fat intake can hover between 10 and 20 grams—often just what’s naturally in lean protein or a small amount of added oil.

Very Low-Calorie Approach and Increased Electrolytes

Daily calories on PSMF may land around 600–800, although exact numbers depend on factors like body size, activity level, and health goals. Because that’s so low, many people rely on supplements—usually a multivitamin plus electrolytes such as sodium, potassium, and magnesium—to cover nutritional gaps.

Short-Term Strategy

PSMF is usually followed in one of two ways:

  • Intermittent Use: Some people incorporate it just a few days each week, similar to how they might do regular fasting.
  • Short-Term Plan: Others commit to a focused stretch—a few weeks to a couple of months—before transitioning to a more balanced approach.

Longer durations typically call for medical supervision, especially if you have underlying health concerns. Whether you’re using PSMF intermittently or for a short burst, it’s meant to jumpstart weight loss rather than act as a permanent lifestyle. Planning your “exit strategy” is just as important as the PSMF phase itself, so you can maintain any progress you make once you shift to a more moderate way of eating.

What Does a Typical PSMF Day Look Like?

Some people spread their protein across several small meals, while others—especially those used to fasting—might opt for OMAD (one meal a day) or TMAD (two meals a day). In any case, the key is to keep overall calories low and protein high. Here’s a basic example of what a day might involve if you’re dividing it into multiple meals:

Early Meal: Start your day with one egg plus two to three egg whites, lightly scrambled with a handful of chopped spinach or mushrooms cooked in a teaspoon of butter or olive oil. A cup of black coffee or plain tea fits easily, as it adds virtually no carbs or calories.

Midday: A lean protein source, such as grilled chicken breast with crisp lettuce or cucumber slices, are a great main course option. Add a drizzle of vinegar and herbs, plus a teaspoon of extra virgin olive oil to boost flavor without piling on calories.

Afternoon Snack: If you need a snack, a spoonful or two of cottage cheese, or plain Greek yogurt, can help control hunger. Some people also enjoy a broth-based soup or bone broth or sugar-free gummies for a bit of variety without many carbs.

Evening Meal: A fillet of white fish, such as cod or tilapia, paired with steamed or lightly sautéed low-carb vegetables such as zucchini, spinach or cauliflower rice, is a typical dinner. Don't forget about herbs and spices to add flavor without hidden carbs and calories.

Before Bed (If Needed): If you’re still hungry, a small portion of another lean protein (hard-boiled egg, beef jerky or sliced chicken breast) or a low-carb protein shake may help prevent late-night cravings.

OMAD/TMAD Variations

If you’re used to intermittent fasting or enjoy longer fasting windows, you might find it simpler to eat just one or two meals a day. The idea stays the same: keep carbs and fats extremely low, prioritize protein, and track your total calories.

No matter how you schedule your meals, supplements are key because PSMF is so restrictive. Many people rely on electrolytes (sodium, potassium, magnesium) and a multivitamin to make up for any nutritional gaps. And of course, stay hydrated—water, black coffee, and unsweetened tea can help you stay on track without adding extra carbs.

Meal Planning & Tracking

Because macros matter so much on PSMF, planning your meals or tracking them closely can be a lifesaver. If you need extra help, our app includes free planning and tracking—no subscription required. For more advanced features, the premium upgrade costs less than $2 per week! Click here or use code KETO25 for 25% off our annual membership.

KetoDiet App

Benefits, Potential Results, and Downsides

What Are the Benefits of PSMF?

PSMF is known for helping people lose weight quickly by combining a significant calorie deficit with ample protein. This strategy reduces the likelihood of losing muscle mass compared to other very low-calorie diets.

Some also see improvements in metabolic markers—such as blood sugar or insulin sensitivity—which may be a bonus if you’re managing diabetes or insulin resistance. There’s often a morale boost from seeing progress in a short timeframe, although individual results vary. ( Goldenberg et al, 2021)

How Much Weight Can I Lose on PSMF?

Many experience rapid drops in the early stages—somewhere between two to five pounds a week, although results vary widely. Part of that can be water weight at first, but the sustained calorie deficit often leads to ongoing fat loss. Factors like starting weight, activity level, and overall health will influence how fast (and how long) you continue to see results.

What Are the Downsides of PSMF?

Despite these positives, PSMF can be tough. Cutting fats and carbs so drastically may lead to fatigue or nutrient deficiencies if you’re not careful.

Supplements and possibly medical supervision are recommended if you have existing health issues, especially kidney-related concerns, since a high-protein diet can stress compromised kidneys.

Another limitation is that PSMF isn’t meant to be permanent. Most people follow it for a short stretch—weeks or maybe a couple of months—before transitioning to a more balanced plan. Without a careful “off-ramp,” you risk regaining lost weight. Overall, PSMF can be an effective tool for short-term results, but it’s important to consider your own health profile and get professional guidance if you’re unsure.

Who Should Avoid PSMF?

While a Protein Sparing Modified Fast can work as a short-term strategy, certain groups should approach it with caution or avoid it outright. Pregnant or nursing mothers, for example, have higher nutritional demands and could struggle to get enough vitamins, minerals, and healthy fats on such a restrictive plan. Individuals with pre-existing kidney issues need to be extra cautious, as the higher protein intake can strain already compromised kidneys.

Anyone with a history of disordered eating might want to consider a more moderate approach. Extreme calorie restriction can be mentally challenging and may trigger unhealthy patterns. If you have ongoing medical concerns—or simply aren’t sure if PSMF is right for you—consulting a healthcare professional is essential. They can help you determine whether to avoid, modify, or carefully monitor PSMF to fit your personal needs.

Keto vs. PSMF: What's the Difference?

At a glance, both keto and PSMF focus on cutting carbs. However, PSMF pushes calorie restriction further by emphasizing high protein and minimizing fat as well, making it more aggressive for rapid weight loss but tougher to maintain long term. We are talking just 600–800 kcal a day!

Keto, on the other hand, allows more dietary fat, which helps with satiety and meal variety—often making it a more sustainable lifestyle. If you’re unsure which route is best, consider your health goals, any medical issues, and how comfortable you are with very strict calorie limits.



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Keto vs. PSMF: Which Approach Promises Rapid Fat Loss?

If you’ve made my Cream of Mushroom Soup, here’s the perfect way to use it! These Creamy Mushroom Pork Chops are a hearty, protein-packed meal that’s both comforting and keto-friendly.

There’s nothing better than juicy, pan-seared pork chops smothered in a rich, earthy mushroom sauce. The best part? It’s all made in one skillet, so cleanup is easy! Plus, this dish is great for meal prep—just reheat and enjoy throughout the week.

Serve it with steamed veggies, a side of creamy cauliflower mash, or simply enjoy it on its own. Either way, you’re in for a delicious, low-carb dinner that feels like a restaurant-quality meal.

Key Ingredients & Swaps

Here’s what you’ll need to make these creamy mushroom pork chops, plus a few easy swaps:

  • Pork Chops: Bone-in pork chops work best because they stay juicy, but you can use boneless pork chops too! (See FAQs below for cooking adjustments.)
  • Cream of Mushroom Soup: This homemade version makes all the difference in flavor!
  • Brown Mushrooms: Adds a deep, earthy taste and texture. You can use white button mushrooms, but the flavor won’t be as rich.
  • Onion & Garlic: Essential aromatics to build flavor in the sauce and add texture.
  • Chicken Stock or Bone Broth: Helps thin out the sauce while adding richness.
  • Dry White Wine: Adds depth of flavor. It's also kid-friendly as the alcohol will be cooked out. You can skip it or substitute with extra broth.
  • Dijon Mustard: Adds a little tang and helps balance the flavors.
  • Olive Oil or Ghee: Used for searing the pork chops. Ghee is a great heat-resistant option.

Can I use boneless pork chops?

Yes! Boneless pork chops cook a bit faster, so reduce the oven time to about 12-15 minutes instead of the full time needed for bone-in chops.

What can I use instead of white wine?

You can skip the wine and replace it with extra chicken broth or a splash of lemon juice for acidity.

How can I make this dairy-free?

Use coconut cream instead of heavy cream in the Cream of Mushroom Soup and use olive oil for searing the pork.

Can I use a different protein?

Absolutely! This creamy mushroom sauce works well with chicken thighs or lamb chops too—just adjust the cooking time accordingly. For boneless chicken thighs, sear for 3-4 minutes per side, then bake for 15-18 minutes. If using bone-in chicken thighs, sear for 5 minutes per side and bake for about 18-22 minutes. For lamb chops, sear for 2-3 minutes per side, then bake for 8-10 minutes for medium-rare or longer if you prefer them more done.

Storage Tips

This dish stores well, making it great for meal prep. Here’s how to keep it fresh:

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop over low heat or in the microwave at 50% power to avoid drying out the pork.
  • Freezing: You can freeze the pork chops with the sauce for up to 3 months. Let them cool completely before transferring to a freezer-safe container.
  • Reheating from Frozen: Thaw overnight in the fridge, then reheat on the stovetop over low heat, stirring occasionally until warmed through. Add a splash of broth if the sauce is too thick.

Tip: If you’re meal prepping, store the pork chops and sauce separately to keep the texture perfect when reheating!

Serving Suggestions

Popular Low-Carb Dinners with Pork

Want more easy low-carb dinners with pork chops? Here are some of our most popular recipes!

Preparation time

Hands-on:    20 minutes
Overall:     40 minutes

Nutritional values (per serving, 1 pork chop + sauce)

Total Carbs 9.5 grams
Fiber 1.6 grams
Net Carbs 7.9 grams
Protein 54.5 grams
Fat 44.3 grams
of which Saturated 17.2 grams
Energy 673 kcal
Magnesium 68 mg (17% RDA)
Potassium 1,357 mg (68% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (34%), fat (61%)

Ingredients (makes 4 servings)

  • 2 cups Cream of Mushroom Soup (480 ml/ 16 fl oz)
  • 4 large bone-in pork chops (1 kg/ 2.1 lbs)
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 brown onion, diced (110 g/ 3.9 oz)
  • 2 cloves garlic, minced
  • 2 cups brown mushrooms, sliced (174 g/ 6.1 oz)
  • 1/4 cup dry white wine (60 ml/ 2 fl oz)
  • 1 tbsp Dijon mustard (15 ml)
  • 1 cup chicken stock or bone broth (240 ml/ 8 fl oz)

Instructions

  1. Make a batch of Cream of Mushroom Soup if you haven’t already. You’ll need 2 cups (480 ml) for this recipe. Store any extra in the fridge for another meal.
  2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
  3. Pat-dry the pork chops with a paper towel to remove excess moisture, then season both sides with salt and pepper.
  4. Peel and dice the onion and finely mince the garlic. Slice the mushrooms.
  5. Heat a deep ovenproof skillet over medium-high heat with olive oil or ghee. Sear the pork chops for 2 minutes per side, until golden brown. Transfer them to a plate and set aside.
  6. In the same skillet, add the diced onion and cook for about 3 minutes, until softened.
  7. Add the sliced mushrooms and cook for another 3 minutes, stirring occasionally, until browned and most of the moisture has evaporated. Add the minced garlic and cook for 30 seconds, stirring constantly, until fragrant.
  8. Pour in the white wine and scrape up any browned bits from the bottom of the pan with a spatula. Let it simmer for 1-2 minutes until slightly reduced.
  9. Pour in the prepared Cream of Mushroom Soup, then stir in the Dijon mustard and chicken stock. Bring to a gentle simmer.
  10. Return the seared pork chops to the skillet, spoon some sauce over them, and transfer to the oven. Bake for 18-22 minutes, depending on thickness. If using boneless pork chops, 12-15 minutes will be sufficient.
  11. Remove from the oven, let rest for 5 minutes. Serve with fresh thyme sprigs and vegetable sides such as crispy Brussels sprouts or creamy cauliflower mash.


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Creamy Mushroom Pork Chops

I’ll be honest—before I started making my own, I used to think cream of mushroom soup only came in a can. You know the one. The thick, gloopy stuff that somehow finds its way into every casserole recipe from the ‘80s.

But once I made it from scratch? Game changer. This homemade version is rich, velvety, and packed with real mushroom flavor. The secret ingredient that makes a huge difference? Dried porcini mushrooms! They add so much flavor and once blended, they make this soup nice and creamy.

There are no weird additives, no strange aftertaste—just pure, creamy goodness. Plus, it’s not just for soup bowls! You can use it as a sauce over chicken, mix it into casseroles, or even thin it out for a lighter broth-style soup.

If you’ve only ever had the canned stuff, this will completely change the way you think about cream of mushroom soup. And the best part? It’s super easy to make!

Key Ingredients & Swaps

A good cream of mushroom soup starts with the right ingredients. Here’s what makes this version so flavorful, plus a few swaps if you need them:

  • Brown Mushrooms: These have a deeper flavor than white button mushrooms. You can also use a mix of mushrooms for variety.
  • Dried Porcini Mushrooms: The secret to that rich, earthy, umami-packed taste! If you don’t have them, you can use more fresh mushrooms, but the flavor won’t be as intense.
  • Onion & Garlic Essential for a flavorful base. Shallots work too if you want a slightly sweeter taste.
  • Chicken Stock or Bone Broth: Adds depth and nutrients. For a vegetarian version, use vegetable stock instead. It's so easy to make your own chicken stock or bone broth!
  • Heavy Whipping Cream: Makes the soup creamy and smooth. You can swap it with coconut cream for a dairy-free option, though the flavor will change slightly.
  • Dried Thyme or Tarragon: Both work well here. Fresh herbs can be used, but you’ll need a bit more.
  • Olive Oil: Used for sautéing the veggies. Butter or ghee are good alternatives.
  • Optional Topping: Fresh thyme or parsley for garnish and extra mushrooms for a crispy topping!

Is this like canned cream of mushroom soup?

This soup is not as thick as condensed cream of mushroom soup from a can, so it won’t work as a direct substitute in recipes calling for the condensed version. If you need it thicker, simmer it longer to reduce the liquid or blend in a little cream cheese for extra richness.

How can I add more protein to this soup?

If you’d like to boost the protein content, here are a few easy options:

  • Shredded or diced chicken – Stir in cooked chicken for a heartier meal.
  • Crumbled bacon – Not just for flavor—bacon adds a bit of extra protein too!

Tips for The Best Cream of Mushroom Soup

These tips will help you get that perfect creamy texture and flavor every time:

  • Use dried porcini mushrooms – Soaking them in hot water is crucial for the perfect texture and flavor.
  • Adjust the thickness – If you prefer a thicker soup, let it simmer longer before blending. Alternatively, you can you some of the tips here to make the soup thicker. If you like it thinner, just add a little more broth or cream.
  • Season at the end – Since the soup reduces as it cooks, adding salt too early can make it too salty. Taste and adjust at the end.
  • Make it extra fancy – Top with crispy mushrooms or a drizzle of truffle oil for extra depth.

How to Make Crispy Mushroom Topping

For an optional crunchy garnish, try these crispy mushrooms! Simply slice a few fresh mushrooms and place them in the air fryer in a single layer. Brush with olive oil and season with salt and pepper. Cook at 400°F (200°C) for about 8 minutes, or until golden and crispy. Remember, mushrooms shrink a lot when cooked, so place as many as you can in a single layer!

Storage Tips

Store leftovers in an airtight container in the fridge for up to five days. Reheat gently on the stovetop or in the microwave, stirring occasionally. If you plan to freeze it, don’t add the cream yet! Freeze the soup without it, then when you’re ready to serve, defrost, reheat, and whisk in the cream for the best texture.

Serving Suggestions

This soup is super versatile! Here are some ways to enjoy it:

  • As a light meal - Enjoy a warm bowl on its own or pair it with a slice of keto bread for a simple, satisfying lunch or dinner.
  • As an appetizer - Serve before a main dish. It's a great starter for almost any meal.
  • As a sauce – The base recipe isn’t as thick as a gravy, but you can easily reduce it by simmering until it reaches your desired consistency. Pour over roasted chicken, pork chops, or even a juicy steak.
  • In casseroles – Use it as a base for low-carb casseroles instead of store-bought soup. Again, if you need this soup to be thicker, reduce slightly on the stove before adding to the casserole.
  • With a side of crunch – Pair with keto-friendly crackers, low-carb bread or crispy mushrooms for texture.
  • Thinned out as a broth – Add extra broth or stock to turn it into a lighter mushroom soup.

Popular Low-Carb Recipes with Mushrooms

Love mushrooms? Here are some of our most popular recipes!

Preparation time

Hands-on:    15 minutes
Overall:     35-40 minutes

Nutritional values (per serving, about 1 cup, 240 ml)

Total Carbs 8.4 grams
Fiber 1.2 grams
Net Carbs 7.2 grams
Protein 5.6 grams
Fat 24.5 grams
of which Saturated 11.8 grams
Energy 271 kcal
Magnesium 22 mg (5% RDA)
Potassium 572 mg (29% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (8%), fat (81%)

Ingredients (makes 6 servings)

  • 450 g brown mushrooms, sliced (1 lb)
  • 1 medium brown onion, diced (110 g/ 3.9 oz)
  • 3 cloves garlic, minced
  • 1/2 cup dried porcini mushrooms (15 g/ 0.5 oz)
  • 1 cup boiling water (240 ml/ 8 fl oz)
  • 3 tbsp extra virgin olive oil (45 ml)
  • 3 cups chicken stock or bone broth (720 ml/ 24 fl oz)
  • 1 tsp dried thyme or tarragon
  • 1 cup heavy whipping cream (240 ml/ 8 fl oz)
  • 1 tsp sea sea salt, or to taste
  • black pepper, to taste
  • Optional: fresh thyme or parsley for topping
  • Optional: more mushrooms for making mushroom chip topping

Instructions

  1. Prep the ingredients. Slice the fresh mushrooms, dice the onion, and mince the garlic.
  2. Place the porcini mushrooms in a bowl and cover with 1 cup (240 ml) of boiling water. Let them soak while you start cooking.
  3. Heat the olive oil in a deep skillet or soup pot over medium heat. Add the diced onion and cook for about 3 minutes until softened and lightly browned.
  4. Add the minced garlic and sliced fresh mushrooms. Stir and sauté for 5 to 8 minutes until they are lightly browned and start to soften.
  5. Pour in the chicken stock (or bone broth), add the soaked porcini mushrooms along with their soaking liquid, and sprinkle in the dried thyme. Increase the heat to medium-high. Bring to a boil, then reduce heat to medium-low, and let simmer, uncovered, for 10 to 12 minutes.
  6. Remove from heat, pour in the cream, and season with salt and pepper. Let cool slightly before blending until creamy. A high-speed blender works best, but an immersion blender can also be used. Taste and adjust seasoning if needed.
  7. Pour into bowls and top with crispy mushrooms (see tips above) and fresh thyme if desired.


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The Best Cream of Mushroom Soup

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