Garlic Herb Air Fryer Pork Chops with Zucchini and Mushrooms

These juicy garlic herb air fryer pork chops deliver crisp edges, tender centers, and a colorful bed of zucchini and mushrooms that roast up in the same basket. Designed for stable blood sugar, this main dish fits air fryer meals keto goals without sacrificing flavor or texture. The spice rub is sugar free, the vegetables are low glycemic, and the whole plate comes together fast on a busy weeknight. Each serving supplies satisfying protein from lean pork loin chops plus fiber-rich nonstarchy vegetables to help blunt post-meal spikes. With only 6 grams net carbs per serving, this recipe supports steady energy while keeping you full. If you like to rotate proteins, explore fish nights with zero carb air fryer salmon and our air fryer salmon zero carb recipe ideas in the seafood category. See all [seafood dishes](/recipes/category/seafood) for more inspiration. Why this works for diabetics: the rub relies on herbs and spices instead of breading, so carbohydrates stay minimal while flavor stays bold. Zucchini and mushrooms bring potassium, vitamin C, and umami with very few carbs. Sodium is moderate, but you can reduce the salt if you monitor blood pressure. As always, adjust portions alongside your care plan. For air fryer temperature keto success, preheat fully and space food so hot air circulates. A [digital meat thermometer](https://rocktopgear.com/amazon) keeps the pork reaches 145 degrees Fahrenheit, then rest 3 minutes for safety and juiciness. A light mist from a [quality olive oil sprayer](https://rocktopgear.com/amazon) helps browning without inflating calories, and a dependable [air fryer](https://rocktopgear.com/amazon) with an accurate heater makes results consistent. A rotisserie kit for zero carb air fryer meals is not required here, but it is handy for future whole roasts or skewers. Serve these chops with lemon wedges and a spoon of herbed butter if you want extra richness. They pair perfectly with our crisp, tangy [keto coleslaw](/recipes/keto-coleslaw). Store leftovers in an airtight container for up to 3 days and reheat in the air fryer at 350 degrees Fahrenheit for 3 to 5 minutes. For more technique pointers, see our [beginner's air fryer guide](/blog/beginners-air-fryer-guide) and troubleshoot common browning issues in the [air fryer troubleshooting guide](/blog/air-fryer-tips). FAQs: **Can I use frozen vegetables instead of fresh in this recipe?** Yes. Use frozen sliced zucchini or frozen mushroom quarters. Preheat the basket, add frozen veggies without thawing, and air fry 2 to 3 minutes before tossing with oil and seasoning. Add 2 to 4 extra minutes to reach caramelized edges. **Can I use a different protein and keep the carb count the same?** Yes. The rub is zero carb, so swapping in chicken thighs or salmon keeps carbs similar. Adjust cook times and use a thermometer. Fish should reach 145 degrees Fahrenheit. **Is this recipe safe for someone on blood sugar medication?** It is low carb and protein forward, which generally supports steady glucose. Monitor your readings and consult your clinician if you use insulin or medications that increase hypoglycemia risk.

Prep: 10 min. Cook: 20 min. Servings: 2.

Ingredients

• 2 bone-in pork chops, 1 inch thick, about 8 oz each
• 2 small zucchini, 240 g total, sliced into half moons
• 6 oz cremini mushrooms, 170 g, quartered
• 1 tablespoon extra virgin olive oil for vegetables
• 1 teaspoon extra virgin olive oil for chops or olive oil spray
• 1 teaspoon kosher salt, divided
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried rosemary, crushed
• 1/2 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes, optional
• Lemon wedges and chopped parsley for serving, optional

Instructions

1. Preheat the air fryer to 400 degrees Fahrenheit for 5 minutes.
2. In a small bowl, mix smoked paprika, garlic powder, onion powder, dried rosemary, black pepper, and 3/4 teaspoon kosher salt.
3. Pat pork chops dry. Lightly coat with 1 teaspoon olive oil or mist with olive oil spray. Rub the spice mix all over the chops.
4. Toss zucchini and mushrooms with 1 tablespoon olive oil and the remaining 1/4 teaspoon salt.
5. Add vegetables to the preheated basket in a single layer. Air fry at 400 degrees Fahrenheit for 8 to 10 minutes, shaking halfway, until tender with browned edges. Transfer to a plate and keep warm.
6. Lower the air fryer to 380 degrees Fahrenheit. Place the seasoned pork chops in the basket, leaving space around each.
7. Air fry for 10 to 14 minutes, flipping halfway, until a [digital meat thermometer](https://rocktopgear.com/amazon) inserted into the center reads 145 degrees Fahrenheit.
8. Rest pork chops for 3 minutes to allow juices to redistribute, as required by USDA guidelines.
9. Serve pork chops over the roasted vegetables with lemon wedges and parsley if using.

View full recipe on Low Carb Air Fryer