How to Make Pork Rinds a Complete Protein

Pork rinds, also known as pork skins or pork scratchings, are a popular low-carb, high-fat snack that have become a staple in the keto community. While they contain a decent amount of protein, around 7 grams per serving, pork rinds are not considered a complete protein source. This is because they lack sufficient amounts of some essential amino acids like tryptophan, methionine and histidine. However, there are a few simple ways to turn pork rinds into a complete protein so they can better support muscle growth and repair.

What is a Complete Protein?

Proteins are made up of smaller molecules called amino acids, which are linked together in long chains. There are 20 total amino acids that can be combined to make different proteins. Of these 20 amino acids, 9 cannot be produced by the body and are considered “essential”. These 9 essential amino acids must be obtained through the diet in adequate amounts

A complete protein contains all 9 essential amino acids in proportions that support bodily functions and overall health Animal products like meat, poultry, fish, eggs and dairy are complete proteins Plant foods like soy, quinoa and buckwheat also provide complete proteins. When all essential amino acids are present, the protein is considered “high quality” because it contains everything the body needs to fully utilize that protein.

Incomplete proteins are missing one or more essential amino acid, so the body cannot properly use the protein to build and repair tissues. While many plant foods are incomplete proteins, combining certain ones together throughout the day can create a complete protein profile.

Why Pork Rinds Aren’t a Complete Protein

The protein found in pork rinds comes mostly from collagen in the pig’s skin. Collagen is characterized by high amounts of some amino acids like glycine and proline, but low amounts of others like tryptophan, methionine and histidine.

This amino acid imbalance makes pork rinds an incomplete protein source. Someone who ate only pork rinds without any other protein sources would likely develop deficiencies in those essential amino acids over time.

While pork rinds provide some protein, they shouldn’t be depended on as your sole protein intake if you want to preserve or build lean muscle mass. They are better thought of as a crispy, flavorful fat source in the context of a keto diet.

How to Make Pork Rinds a Complete Protein

Fortunately, there are a few easy strategies to turn pork rinds into a complete, high quality protein:

1. Eat Pork Rinds with Other Protein Sources

The simplest way to make pork rinds complete is to pair them with a protein source that contains the amino acids they lack, like meat, eggs or bone broth.

For example, enjoying pork rinds alongside a beef hamburger patty, chicken thighs or salmon fillet would provide all the essential amino acids in proper ratios. The pork rinds supply the glycine while the other protein provides the tryptophan, methionine and histidine.

Nuts and seeds also complement pork rinds nicely. Almonds are a good source of tryptophan and histidine while pumpkin seeds provide tryptophan and methionine. Pairing pork rinds with nuts or seeds supports a complete amino acid profile.

2. Make Pork Rind Protein Bars or Balls

Ground pork rinds can be used as the base ingredient in homemade protein bars or balls, along with a whey or collagen protein powder. This combines the crispy, crunchy pork rind with a complete protein source like whey or collagen.

To make protein bars, process pork rinds into crumbs then mix with whey protein powder, nut butter, sugar-free sweetener and just enough liquid to allow the mixture to bind together. For protein balls, combine pork rind crumbs with collagen peptides, cocoa powder, sweetener and just enough liquid. Roll into one inch balls and refrigerate until firm.

The whey or collagen provides the essential amino acids while the pork rinds offer a satisfying crunch and texture. Make a batch to carry as a snack or enjoy after workouts.

3. Use Pork Rinds as Breadcrumbs on Meat

One of the most popular ways to eat pork rinds is to crush them up into breadcrumbs. You can then use the pork rind breadcrumbs to coat chicken breasts, fish fillets or beef patties before baking or frying.

Coating meat with pork rinds before cooking provides a crispy, crunchy exterior while the meat supplies a complete protein inside. This is an easy way to combine pork rinds with other protein sources.

4. Make Pork Rind Nachos

Nachos are the perfect vessel to create a complete protein by topping pork rinds with high quality protein sources like shredded chicken, ground beef or refried beans.

To make nachos, spread pork rinds on a baking sheet and top with shredded cheese, cooked meat, salsa, guacamole and any other desired toppings. Bake at 400°F until the cheese is melted. The melted cheese binds everything together so you can pick up loaded nacho “chips”.

The meat, cheese and beans provide a complete protein on top of the crispy pork rind base. This makes an easy high protein snack or meal.

5. Add Beans, Cheese or Meat to Pork Rind Salads

Salads are another way to turn pork rinds into a complete protein. Simply use crushed pork rinds in place of croutons, then top your salad with a protein-rich ingredient:

• Canned beans like chickpeas, kidney beans or black beans
• Shredded cheese like cheddar, parmesan or feta
• Cooked meat like grilled chicken, crispy bacon or deli ham
• Hard boiled eggs
• Seafood like shrimp, crab, tuna or salmon

The beans, cheese, meat or eggs supply the essential amino acids to complement the pork rinds perfectly. This creates a satisfying crunchy salad topped with a complete protein source.

6. Make Pork Rind Tacos

For a Mexican-inspired meal, you can get creative with pork rind taco shells. Flatten pork rinds with a rolling pin to form the taco shell, then stuff with ground beef, shredded chicken or steak to make it a complete protein.

Top your pork rind tacos with lettuce, tomato, cheese and salsa for a flavorful low carb taco night. The meat filling provides the essential amino acids to balance out the collagen-based pork rinds.

7. Dip Pork Rinds in Greek Yogurt

Plain Greek yogurt makes a tasty, protein-packed dip for pork rinds. The yogurt supplies the tryptophan and histidine that pork rinds lack.

Stir vanilla extract and cinnamon into Greek yogurt. Use as a dip for pork rinds to make this snack more complete. Cottage cheese also works well as a dip to complement pork rinds.

8. Enjoy Pork Rinds with Collagen Supplements

Taking a collagen supplement like collagen peptides is an easy way to add the amino acids that pork rinds are missing. Collagen contains all the essential amino acids and pairs well with pork rinds.

Simply stir collagen peptides into coffee, tea, water or keto-friendly smoothies. Consuming extra collagen throughout the day helps create a complete protein profile when you’re also eating pork rinds.

The Takeaway

While pork rinds themselves are not a complete protein, there are many different ways to enjoy them as part of a complete protein meal or snack. Pair pork rinds with a quality protein source like meat, fish, eggs, beans or cheese. Or use pork rinds as an ingredient in protein bars, balls or breadcrumbs.

With a little creativity, pork rinds can become an excellent high protein food that provides all the essential amino acids your body needs. Emphasize variety and combinations to reap all the benefits pork rinds have to offer.