“We just love our butcher here in Berkshire … He hooked me up with some pork skin, so I did the obvious thing … I made pork scratchings. Be sure to use a very sharp knife and work carefully when you slide away the fat. The macros are tricky to calculate, since everyone removes different amounts of fat, but the carbs remain zero whichever way you like your porkies.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.
More on Homemade Pork Scratchings…
Pork scratchings have gained popularity among individuals following the ketogenic diet due to their compatibility with the low-carb, high-fat principles. These crispy, savoury snacks are made from the skin of a pig, which is rich in fat and protein, making them an ideal choice for keto enthusiasts.
FOLLOW MONYA:
-
-
-
-
-
One of the primary reasons pork scratchings are favoured on the keto diet is their negligible carbohydrate content. Unlike many traditional snacks, they contain minimal to zero carbs, helping individuals maintain ketosis. Ketosis is the metabolic state where the body burns fat for energy instead of carbohydrates.
In addition to being low in carbs and high in protein, pork scratchings provide a satisfying crunch and a savoury flavour that can help curb cravings for carb-laden snacks. They are also a convenient option for on-the-go snacking, making it easier for keto followers to stick to their dietary goals even in busy lifestyles.
However, it’s important to note that not all pork scratchings are created equal. Some store-bought brands may contain added flavours and preservatives that could include hidden carbohydrates. This is why I like to make my own.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Homemade Pork Scratchings, as well as all the Snacks & Fat Bombs on Fats of Life®.
Homemade Pork Scratchings
Per serving
Ingredients
- 1 large sheet pork skin, (ask your butcher)
- salt
Instructions
- Preheat the oven to its lowest setting.
- Use a very sharp knife to remove as much fat as possible from the skin. Use gloves for a better grip and always slice away from you. (You can leave a small layer of fat, but I prefer it with little or no fat at all and when I was done, I was left with a very thin layer of skin which was practically transparent). I also hope you are using a raw meat preparation board which is good kitchen practice.
- Pat dry with kitchen paper and slice into pieces approx. 1 x 5cm in size. Scatter salt evenly over the pieces and place on a grill or cooling rack set over a tray. Place in the oven for 2 hours.
- Remove the tray from the oven and transfer the pieces onto a clean tray. Crank up the oven to MAX. Once at temperature, place the tray into the oven and cook for 5-10 minutes – you will see them swell and pop.
- Remove the tray from the oven and allow to cool completely before storing in a sealed container.
I find I get maximum PUFF when I remove as much fat as possible - but that is entirely up to you! * A new-and-improved version of this delicious recipe features in my cookbook KETO KITCHEN.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
* * *
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 121Kcal / 506kJ
Fat 9.2g
Carbohydrates 0g
Protein 9.6g
Allergens
None present
See all the Keto Snacks & Fat Bombs on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macros calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
5 Comments
Hi Monya,
My oven’s lowest setting is 30°C. Would that be right?
Thanks
Sue
Wow, that’s very low! Lucky you, your oven is much fancier than mine! 80°C is good.
Hello,thank you for this and I will definitely try these but wondered if you have ever tried them in the air fryer and if so how long and what temperature please?
Many thanks
Hi Sarah, I have never tried these in the air fryer. My Ninja doesn’t have a large basket where they could spread out evenly like they can on a large tray in the oven. However, I know people have definitely had success, so perhaps try a google search, else simply play it by sight and texture. I would assume similar temperatures to what I have indicated, but perhaps it will need less time? xxx
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx