PF
Delicious grilled pork chop with vibrant salad, fries, and sauce on a ceramic plate.
Stovetop~30 minComplexity

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.

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Ingredients

2 servings
  • 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

  1. 1In a small bowl, combine the smoked paprika, garlic powder, mustard powder, onion powder, brown sugar, salt, and pepper.
  2. 2Pat the pork loin dry with a paper towel, then drizzle with vegetable oil on both sides.
  3. 3Rub the seasoning mixture evenly over both sides of the pork loin until well coated; reserve 1 tablespoon of the mixture for the flip.
  4. 4Heat a large skillet over medium-high heat for 2–3 minutes until shimmering. Place the pork loin in the skillet and cook for 7–8 minutes until golden brown on the first side.
  5. 5Flip the pork loin, sprinkle the reserved seasoning mixture over the top, and cook for 7–8 minutes more over medium-high heat until the internal temperature reaches 145°F when measured with a meat thermometer.
  6. 6Remove the pork loin from heat and let rest for 3 minutes.
  7. 7Slice the pork loin into individual portions and divide evenly into 2 airtight containers while hot.

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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Common questions

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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