Air Fryer Pork Chops
This Air Fryer Pork Chops recipe provides 2g protein and 207 calories per serving — a lean protein option that works best as part of a larger meal. Cooks 2 servings in minutes on the stovetop, making it a quick protein addition to round out your macro targets. Pair with carbs and fats to build a complete meal that fits your training day nutrition.
Ingredients
- •Pork Loin
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
- •Paprika, Smoked(8g)
- •Garlic powder(5g)
- •Onion powder(1g)
- •Mustard powder(5g)
- •Brown sugar(60g)
- •1½ tsp salt ($0.06)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.02)
- •Vegetable oil(15g)
Instructions
- 1In a small bowl, combine the smoked paprika, garlic powder, ground mustard, onion powder, brown sugar, salt, and pepper.
- 2Preheat the air fryer to 420ºF for at least 5 minutes. Pat pork chops dry with a paper towel.
- 3Drizzle the cooking oil over top of pork chops on cutting board, then add the seasoning mixture. Rub the pork chops until they are well coated in oil and spices. The brown sugar will caramelize in the air fryer and make the texture of the pork chops perfect! Reserve at least 1 Tablespoon of the sugar seasoning mixture to rub on top when you flip half way through!
- 4Place the pork chops in the air fryer basket and cook for 7 minutes. Flip, sprinkling reserved seasoning mixture evenly over top and cook for 8 minutes more.
- 5Use a meat thermometer to make sure the internal temperature has reached 145ºF, and if not, cook for 1-2 minutes longer.
- 6Remove from heat and let the pork chops rest for 3 minutes and then serve with your favorite simple sides!
Nutrition — Per Serving
207
calories
2g
protein
8g
fat
- Carbohydrates
- 35g
- Saturated fat
- 1.4g
- Sodium
- 14 mg
- Dietary fiber
- 2.6g
2 servings per batch · ~47g each
Macro data sourced from USDA FoodData Central
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How much protein does Air Fryer Pork Chops have per serving?
Each serving contains 2g of protein and 207 calories with 8g fat and 35g carbs. This recipe is carb-forward and low in protein, so it works better as a side dish paired with a high-protein main rather than a standalone meal.
How long does Air Fryer Pork Chops take to prep?
This is a quick prep recipe that batches 2 servings at once on the stovetop. You can have it ready in minimal time, making it convenient for pairing with other components during meal prep.
Is Air Fryer Pork Chops good for fat loss?
At 207 calories and 35g carbs per serving, this leans higher on carbohydrates for a pork dish. It's better suited as a carb-cycling option on training days rather than your primary fat loss dinner.
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