Are pork rinds a carnivore's dream snack or just greasy, empty calories? The short answer is that properly prepared pork rinds are an excellent, nutrient-dense addition to a meat-based diet, providing a satisfying crunch without any off-limits plant ingredients.
The Meaty Truth About Pork Rinds
Pork rinds, also known as chicharrones, are quite simply deep-fried pig skin. That's it – just crunchy pork skin with the fat rendered out during the frying process: no carbs, no sugar, no mystery ingredients.
Doesn't sound too appealing? Let me put it this way – you know that glorious, crispy, salty pork crackling you get on a perfect pork roast? Pork rinds are essentially pure pork crackling in snack form. Still not convinced? Hang tight, because I'm just getting started on singing the praises of this underrated carnivore snack.
Nutritional Powerhouse
I get it, viewing pork rinds as a nutritional powerhouse takes some mental reframing when you're used to thinking of them as greasy fair food. But look beyond the deep-fried exterior, and you'll find a snack that delivers:
High-Quality Protein
With around 9 grams of protein per 1-oz serving, pork rinds give you a respectable protein boost. And it's a high-quality animal protein sourced straight from the pig skin.
Beneficial Fats
Pork rinds contain around 8 grams of fat per serving, much of it in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Plus, you'll get a solid dose of saturated fats to support hormone production.
Vitamins and Minerals
Thanks to retaining much of the nutritional value of the pigskin, pork rinds provide B vitamins, zinc, iron, magnesium and other essential nutrients. Not too shabby for some fried pork skin!
Zero Carbs
Perhaps the biggest draw for keto and carnivore dieters, pork rinds are 100% carb-free. You can crunch away without a second thought about carb creep.
Not All Pork Rinds Are Created Equal
With their rapidly rising popularity, there are more pork rind options than ever before. But they aren't all created equal in the world of clean carnivore eating. When selecting pork rinds, avoid anything with a lengthy ingredient list beyond just pork skins, salt and maybe a few simple spices.
Watch out for additions like:
- Vegetable oils
- Milk ingredients
- Wheat flour or starches
- MSG
- Artificial colors/flavors
Your best bet? Look for pork rinds that are simply fried pork skins with salt, nothing else added. I particularly like the Epic brand pork rinds that are free of anything except pork, salt, and spices like chile powder or black pepper.
More Than Just a Snack
Sure, pork rinds make a fantastically crunchy, salty, shelf-stable snack that travels well. But these little morsels of porky goodness can play a much bigger role in your carnivore cooking repertoire:
Breading Substitute
One of the most common uses for pork rinds is as a low-carb breading for baked or fried meats and veggies. Simply crush them up into crumbs and use them to coat chicken, pork chops, zucchini fries, or whatever you're cooking. The rinds get crispy and flavorful in the oven or fryer.
Crispy Topping
Sprinkle some crushed pork rinds over creamy dips, soups, or casseroles for a salty, crunchy contrast to richer dishes. I love them crumbled over beef taco meat or as a topper for loaded carnivore nachos.
Pork Rind Croutons
Have a craving for croutons on your salad or soup, but don't want to dilute your meat-heavy meal? Toasted pork rind chunks or crumbles make a phenomenal, crispy, carnivore-friendly crouton substitute.
Pork Rind Breadcrumbs
Need a panade to bind together a meatloaf or meatballs? Finely crushed pork rinds can play that role just like breadcrumbs, while keeping your dish squarely in the carnivore camp. They also make a grain-free binder for things like veggie cakes or fritters.
Personally, my favorite use for pork rinds is crumbled over scrambled eggs or an egg casserole for a salty, crunchy hit. It's a simple but satisfying way to amplify the flavors and textures of a basic meat-and-egg meal.
But Won't They Make Me Gain Weight?
I know what you're thinking – “All that pork fat and salt is going to go straight to my hips and raise my blood pressure!” Not so fast. For those following a low-carb, high-fat way of eating, like carnivore or keto, pork rinds can actually be a diet-friendly snack.
Since they are ultra-low in carbs, pork rinds are what's known as a “resistant” snack that won't spike your insulin levels and cause fat storage. The high protein and fat content also helps them better satisfy hunger compared to low-fat, high-carb snacks.
And despite being deep fried, pork rinds don't contain any actual liquid pork fat – it's all rendered out during cooking, leaving just the crispy pork skin behind. As for the salt, if you don't have a salt-sensitive condition, the sodium in pork rinds is unlikely to be an issue when eating them as an occasional snack in the context of an overall healthy diet.
My recommendation? Enjoy pork rinds in moderation as part of a balanced routine of nutritious animal proteins, low-carb veggies, and healthy fats. I like to keep a bag on hand for midday cravings or to crunch on while watching a movie, but they aren't a daily indulgence for me.
Finding the Perfect Carnivore Pork Rinds
At the end of the snacky day, pork rinds check all the boxes for carnivore devotees who want a shelf-stable, portable, zero-carb snack with some protein and fat to tide them over. But as with any food, consider the quality.
For maximum nutrition and flavor, look for pork rinds from ethically raised pigs allowed to root and move freely. While not organic certified, Epic's pork rinds come from pigs raised without antibiotics or added hormones on family farms. They also use a slow, cold-smoking process that achieves extra crunch and concentrated porky flavor before frying.
No matter which brand you buy, scan those ingredient lists carefully. Remember, finding pork rinds made from just pork skin and salt (maybe spices) is the Holy Grail for the carnivore crowd.
The Crispy Carnivore's Dream Snack
Whether you're a strict carnivore purist or just looking to limit your intake of carby, highly processed snacks, pork rinds deserve a spot in your snacking rotation. They are the ultimate expression of getting sustenance from every part of the animal, even the skin and rinds!
And trust me, once you experience the sheer crispy, salty, umami-rich indulgence of slowly savoring a handful of high-quality chicharrones, chips and crackers just won't cut it anymore. Pork rinds are where it's at for the smart snacker who wants crunch, protein, and rich porky flavor in every bite.
So invest in a bag or two, get creative with recipes, and discover why the humble pork rind has ascended to cult snack status among the low-carb cognoscenti. I guarantee you'll be hooked from that very first crispy, melty, scrumptious bite.