Garlic Rosemary Air Fryer Pork Chops with Lemon Parmesan Broccoli

This air fryer pork chops keto recipe delivers juicy, herb-crusted chops and zesty broccoli with almost no fuss. Each serving stays low on net carbs while packing in satisfying protein and healthy fats, making it a smart main dish for steady energy and better blood sugar control. Whether you cook in a compact air fryer for low net carb meals or a family size air fryer for low carb weeknights, this one is built for convenience and flavor. Why it works for diabetics: the lean pork chops provide complete protein to slow digestion and help blunt glucose spikes, while broccoli adds fiber and micronutrients without pushing carbs too high. Each serving lands around 5 grams net carbs, 40 grams protein, and 20 grams fat. If you want more fast protein ideas, see all [seafood dishes](/recipes/category/seafood). For basics on getting crisp results every time, skim our [beginner's air fryer guide](/blog/beginners-air-fryer-guide). Balanced seasonings matter. We use garlic, rosemary, paprika, lemon zest, and a dusting of Parmesan for big flavor without sugar or starch. The combination keeps sodium reasonable and avoids breading. This fits well within air fryer meals keto plans and is easy to scale for households. A 5.8 qt air fryer for low carb dinners can handle four chops at once, while a compact basket works in batches. Technique tips: pat chops dry and do not crowd the basket. Air fry at 400 degrees Fahrenheit, flip once, and verify 145 degrees Fahrenheit in the thickest spot with a reliable [digital meat thermometer](https://rocktopgear.com/amazon). Rest the pork for 3 minutes before slicing. Toss broccoli with oil and seasonings and air fry at 380 degrees Fahrenheit until tender crisp. An [olive oil sprayer](https://rocktopgear.com/amazon) gives even, light coverage, and a dependable [air fryer](https://rocktopgear.com/amazon) keeps steady airflow for consistent browning. Serve with lemon wedges, extra cracked pepper, and a creamy contrast like our [keto coleslaw](/recipes/keto-coleslaw). Leftovers reheat well for lunches, and this recipe is meal prep friendly. For planning tips and portions that support glycemic goals, see our [keto meal prep tips](/blog/keto-meal-prep-guide). Feeding more people with a family size air fryer for low carb cooking is simple: cook in batches and hold finished chops covered while the broccoli browns. **Can I double this recipe without changing cook time?** Yes, cook in batches so the basket is not crowded; time per batch stays the same. **Is this recipe safe for Type 2 diabetics?** It is low in net carbs and high in protein and fiber. Always monitor your personal response and adjust sides and sodium as needed. **Can I freeze leftovers and reheat them later?** Yes. Freeze cooked chops up to 2 months. Reheat in the air fryer at 320 to 340 degrees Fahrenheit until the center reaches 165 degrees Fahrenheit.

Prep: 15 min. Cook: 15 min. Servings: 4.

Ingredients

• 4 boneless center cut pork chops, 1 inch thick, 6 oz each
• 1 tablespoon extra virgin olive oil, for pork
• 1 teaspoon Dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried rosemary, crushed
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 2 tablespoons finely grated Parmesan cheese
• Zest of 1/2 lemon
• 12 ounces broccoli florets
• 1 tablespoon extra virgin olive oil, for broccoli
• 1/4 teaspoon kosher salt, for broccoli
• 1/4 teaspoon ground black pepper, for broccoli
• Pinch red pepper flakes, optional
• Lemon wedges, for serving

Instructions

1. Pat pork chops very dry. In a bowl, mix 1 tablespoon olive oil, Dijon, garlic powder, smoked paprika, crushed rosemary, 1/2 teaspoon salt, 1/2 teaspoon pepper, and lemon zest. Rub evenly over the chops, then sprinkle Parmesan on both sides. Let sit 10 minutes at room temperature.
2. Preheat the air fryer to 400 degrees Fahrenheit. Lightly oil or line the basket.
3. Arrange chops in a single layer without touching. Air fry at 400 degrees Fahrenheit for 10 to 12 minutes, flipping halfway, until the center of each chop reaches 145 degrees Fahrenheit on a [digital meat thermometer](https://rocktopgear.com/amazon). Transfer to a plate and rest for 3 minutes.
4. While the pork rests, toss broccoli with 1 tablespoon olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, and red pepper flakes if using. Air fry at 380 degrees Fahrenheit for 7 to 9 minutes, shaking halfway, until browned and tender crisp.
5. Serve chops with broccoli and lemon wedges. Adjust seasoning to taste.

View full recipe on Low Carb Air Fryer