Based on what my readers have told me, it looks like they either don’t mind pork rinds or hate them and won’t eat them. I’m in the “don’t mind them” camp. On their own, they’re okay. When I followed the carnivore diet, they were a great snack. I learned that ground pork rinds work great as “flour” in meat- and animal-based recipes. That’s the coolest thing I’ve learned about them!
You might like pork rinds too and eat a meat-based diet, but you miss your favorite comfort foods. pork rinds on carnivore diet.
This post has a total of 17 recipes with pork rinds. There are 9 recipes for meat eaters and 8 recipes that use meat or animals. Things like mac and cheese, sandwiches, bread, cookies, fried chicken, and pizza. You can make all of these meat-based recipes with beef, pork, chicken, uncured meats, organ meats, animal fats, and (if you want) zero-carb herbs, spices, and condiments.
Not interested in pork rinds but still want to see more meat- or animal-based recipes? Click here to see all of my meat- or animal-based recipes.
If you like pork rinds, keep reading to see my recipes that use them! pork rinds on a low-carb diet
As someone who loves snacking on crispy, salty pork rinds, I was intrigued to learn they are considered an incomplete protein. This means pork rinds lack certain essential amino acids needed for optimal health. But with a few simple tweaks, you can easily transform pork rinds into a complete protein source.
In this comprehensive guide, we’ll cover everything you need to know, from what makes pork rinds incomplete to the best ways to combine them with complementary foods. Let’s dive in!
What Are Pork Rinds?
For those unfamiliar, pork rinds are a popular snack made by deep frying strips of pork skin until puffy and crispy. They have a similar texture to potato chips but pack a more powerful crunch along with a rich, meaty flavor.
Pork rinds have been enjoyed for centuries across many cultures. Today they can be found in gas stations and convenience stores but are also popping up on menus at upscale restaurants.
This versatile snack is beloved by those following low-carb paleo and keto diets since pork rinds contain zero carbs. They provide protein, collagen, and healthy fats in each serving. However, their incomplete amino acid profile means some thoughtful pairings are required.
Why Are Pork Rinds an Incomplete Protein?
To understand why pork rinds are incomplete, we first need to cover some protein basics.
Dietary protein is made up of amino acids, which fall into two categories – essential and nonessential. Essential amino acids cannot be produced by the body so they must come from food. Nonessential can be made by the body but are still important to obtain through diet.
Complete proteins contain all nine essential amino acids in adequate amounts. Meat, eggs, and dairy are complete. Incomplete proteins like pork rinds lack one or more essential amino acids.
Specifically, pork rinds are low in methionine, tryptophan, and histidine. By pairing pork rinds with foods containing these missing amino acids, you can form a complete protein.
Best Foods to Pair with Pork Rinds
Luckily, it’s easy to make pork rinds a complete protein. Here are the top complementary foods to mix and match:
- Nuts and seeds like almonds, walnuts, flaxseed, and chia
- Legumes including lentils, chickpeas, peas, and beans
- Whole grains such as quinoa, brown rice, oats, and amaranth
- Leafy greens like spinach, kale, and broccoli
- Avocados
- Eggs
- Dairy products such as milk, yogurt, and cheese
Let’s look at some specific examples of balanced pairings:
- Pork rinds + peanut butter
- Pork rinds + hummus or bean dip
- Pork rinds + nuts/trail mix
- Pork rinds + avocado slices
- Pork rinds crumbled on a salad
As long as you consume pork rinds alongside a variety of plant and animal proteins, you can meet all of your essential amino acid needs.
Genius Ways to Incorporate Complete Pork Rind Protein
Now let’s talk about creative ways to enjoy perfectly balanced pork rind protein meals and snacks!
Complete Pork Rind Breakfasts
- Use pork rinds as the crunchy coating on egg frittatas or omelets
- Top yogurt, oatmeal, or chia pudding with chopped pork rinds
- Stuff a breakfast taco with eggs, cheese, avocado and crumbled pork rinds
Complete Pork Rind Lunches
- Crush pork rinds and use as gluten-free breading on chicken or fish
- Top a veggie-packed salad with pork rinds instead of croutons
- Make a DIY trail mix with pork rinds, nuts, seeds, and dried fruit
- Stuff pork rinds into a pita with hummus, greens, tomatoes and feta
Complete Pork Rind Dinners
- Coat shrimp or vegetables with crushed pork rinds before baking
- Use as the crunchy top layer on low-carb shepherd’s pie
- Sprinkle on hearty soup recipes for texture
- Pork chops with a side of roasted veggies and pork rinds
Complete Pork Rind Snacks
- Dip pork rinds into hummus, guacamole, or nut butter
- Layer pork rinds with cheese slices and melted for nachos
- Mix into no-bake energy bites or granola bars
- Use instead of croutons on spinach-artichoke dip
With so many options, it’s easy to work complete pork rind protein into your regular diet. Keep bags of plain pork rinds stocked alongside nut butters, greens, nuts, and more protein sources for quick and balanced snacks.
Balancing Macronutrients with Complete Pork Rinds
When making pork rinds complete, be mindful of balancing your macro nutrients – protein, carbs, and fat.
Most Americans eat too many carbs and too little protein. Pork rinds offer an excellent high protein, low carb choice. However, they are high in fat and calories.
Aim for 25-35% of calories from protein, 40-60% from quality carbs, and 20-35% from healthy fats. Pork rinds can fit into this balanced diet but should be consumed in moderation.
Pair high fat pork rinds with lower fat protein sources like egg whites, fish, or plant-based proteins. Add nutrient-dense carbohydrate sources like vegetables, fruits, and whole grains. This creates a well-rounded nutrition profile.
Why Eating Complete Proteins Matters
You may be wondering why it’s so important to eat complete protein sources. Here are some of the key benefits:
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Muscle growth and repair – Complete proteins provide the full range of amino acids to optimize muscle synthesis. This is crucial for active individuals or those looking to gain muscle.
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Immune function – Amino acids are needed to make antibodies that fight infection. Complete proteins ensure your immune system has the building blocks it needs.
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Appetite control – Protein increases satiety, allowing you to feel full for longer. Complete proteins are more satisfying than incomplete.
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Overall health – Amino acids are incorporated into enzymes, hormones, tissues and more. Getting all essential aminos promotes whole body wellbeing.
While the occasional incomplete protein is fine, make sure complete proteins are the core of your diet. Pork rinds can play a role when thoughtfully paired!
Transforming Pork Rinds into Complete Proteins
Keep bags of plain pork rinds stocked and get creative mixing them into balanced meals and snacks. Pair with eggs, nut butters, greens, beans, avocados, and more complementary foods to meet your essential amino acid needs.
Choosing whole food sources of complete proteins should be the foundation of a healthy diet. Armed with this information, you can enjoy pork rinds as part of a varied, well-rounded approach to nutrition.
What are your favorite ways to make pork rinds a complete protein? I’d love to hear your ideas in the comments!
Do Incomplete Proteins Build Muscle & Should You Count Them?
FAQ
What makes pork rinds a complete protein?
Can I eat pork rinds for protein?
Is the collagen in pork rinds good for you?
Can I eat unlimited pork rinds on keto?
Are pork rinds healthy?
Pork rinds are not a good source of vitamins and minerals but they are high in fat and protein. This makes them popular with people on low-carbohydrate diets such as the Atkins Diet, or a keto or paleo diet plan, as they have no carbohydrates.
How to cook pork rinds?
To cook pork rinds, arrange the skins in a single layer on a baking sheet and bake until dried, crispy, and golden. Remove and drain any remaining fat from the rinds on paper towels. You can stop here for a cooked pork rind. However, continuing with the following frying step in this pork rinds recipe will create a lighter, crispier texture.
What are pork rinds?
Pork rinds are deep-fried pig skin, also known as chicharrones. They have been popular snacks for a long time, often found at gas stations and convenience stores, but are now available at mainstream grocery stores as well. Some companies offer gourmet flavors of pork rinds.
Are pork rinds low in carbohydrates?
Unlike potato or tortilla chips, which have carbohydrates, pork rinds have no carbohydrates. They’re high in fat and protein, which makes them popular with people who are on low-carbohydrate diets such as the Atkins Diet or a keto or paleo diet plan.