Air Fryer Pork Chops
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.
Ingredients
- •Pork Chops, Bone-In
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •BBQ Sauce
- •Chili powder(15g)
- •Coriander, Ground(5g)
- •Mustard powder(5g)
- •Paprika, Smoked(5g)
- •¾ teaspoon kosher salt
- •¾ teaspoon ground black pepper
- •Cumin, Ground(3g)
- •Cayenne Pepper, Ground(1g)
Instructions
- 1Pat the pork chops dry on both sides using paper towels, then coat lightly with olive oil.
- 2In a medium bowl, combine the chili powder, ground coriander, mustard powder, smoked paprika, ground cumin, and cayenne pepper to create the spice rub.
- 3Rub the spice mixture evenly over both sides of the pork chops, pressing gently so it adheres.
- 4Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Place the pork chops in a single layer and cook for 5–7 minutes until golden brown and the underside releases easily from the pan, then flip with tongs.
- 5Continue cooking for 4–7 minutes over medium-high heat until an instant-read thermometer inserted into the thickest part reaches 145°F (or 135°F if you prefer it slightly less done), and the meat is no longer pink at the center.
- 6Transfer the pork chops to a plate, cover loosely with foil, and let rest for at least 5 minutes to allow juices to redistribute.
- 7Serve the pork chops hot with warmed BBQ sauce drizzled over or on the side as desired.
Nutrition — Per Serving
181
calories
2g
protein
18g
fat
- Carbohydrates
- 9g
- Saturated fat
- 2.6g
- Sodium
- 221 mg
- Dietary fiber
- 5.8g
2 servings per batch · ~32g 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 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.
How long does Air Fryer Pork Chops take to prep?
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.
Is Air Fryer Pork Chops good for fat loss?
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.
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