
This Air Fryer Pork Chops recipe provides 2g protein and 181 calories per serving — a lean protein option best paired with additional protein sources. Cooks 2 servings in minutes on the stovetop, adding a low-calorie protein component to your meal prep. Use this as a foundation to build balanced plates while hitting your daily macro targets.
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
529
calories
48g
protein
35g
fat
2 servings per batch · ~249g each
Macro data sourced from USDA FoodData Central
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsEach serving has 2g of protein and 181 calories with 18g fat and 9g carbs. The macro profile is fat-dominant, so pair this with a separate high-protein source to avoid falling short on daily protein targets.
This is a quick prep recipe that makes 2 servings on the stovetop with minimal hands-on time. It's efficient for adding to meal prep boxes alongside other prepared proteins.
At 181 calories and only 9g carbs per serving, this low-carb option works well for calorie-deficit phases. However, the 2g protein means you'll need higher-protein sides to meet your daily intake targets.
Slow Cooker · 7 servings
Instant Pot · 8 servings
Instant Pot · 6 servings
Stovetop · 6 servings