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
- 1Preheat the air fryer to 375°F accordingly to the manufacturer’s instructions (for my air fryer, that’s 3 minutes of preheat time).
- 2With paper towels, pat the pork chops dry on both sides. Coat the outsides with olive oil.
- 3In a medium bowl, combine the rub ingredients: chili powder, coriander, mustard, smoked paprika, salt, black pepper, cumin, and cayenne pepper.
- 4Rub all over both sides of the pork.
- 5Lay the pork chops in a single layer in the air fryer basket; do not overlap them (if they both do not fit in a single layer, cook them in batches). Air fry for 5 minutes, then with tongs, carefully flip the chops.
- 6Continue cooking for 4 to 7 additional minutes, or until the meat registers 145°F (I personally pull mine out at 135°F) on an instant read thermometer. If your pork chops are boneless, start checking 2 minutes earlier to ensure they do not overcook.
- 7Remove the pork chops to a plate. Cover and let rest for at least 5 minutes. Serve hot with warmed barbecue sauce 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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