Pork chops are one of my go-to meals since switching to a low-carb way of eating with diabetes. This spicy rub ticks pretty much all the boxes: keto, LCHF, gluten-free and dairy-free.
It’s made with Allulose, a sugar substitute that comes from real sugar, but is not metabolized. It is considered perfectly “legal” for both keto and LCHF diets.
Allulose has a much better flavor than any other sugar substitute I’ve tried — no weird aftertaste or cold feeling — and the great part for grilling and baking is that it browns just like real sugar, something that most other substitutes don’t do. It’s about 70% as sweet as sugar, so doesn’t give that “overly sweet” taste that some subs do, either. I like it better than Swerve, the other recently-popular sweetener.
Allulose isn’t cheap, but I don’t use that much of it that it’s a real budget-buster. A teaspoon in a salad dressing, perhaps a tablespoon in a BBQ rub.
- 3-pound jar of Allulose (Amazon)
- 1-pound package of Allulose (Amazon – more expensive per pound but a smaller size if you want to try it before buying a larger quantity)
If you aren’t eating keto or LCHF, you can use brown or white sugar in place of the Allulose (note that calories will then be higher).
If you want a gluten-free rub, make sure to use a brand of liquid smoke that is gluten-free. Not all are. I use Colgin’s and they say it’s GF.
- Colgin’s Liquid Smoke (Amazon)
Mildly spicy pork rub, ideal for grilling pork chops or tenderloin. Keto, LCHF, gluten-free. Perfect for diabetics.
Combine all ingredients in small cup or bowl; mix well.
Use about 1 teaspoon of rub per side of each pork chop. Sprinkle it over the pork chop and rub in before cooking or grilling.
Keep any unused portion in an airtight container. Shake well before using again. It's likely to clump while sitting but will easily break up with shaking.
Brown or white sugar can be substituted for the Allulose if not trying to keep the recipe keto or LCHF.