Baked Pork Chops
This Baked Pork Chops recipe delivers just 1g protein and 77 calories per serving — a carb-friendly side rather than a primary protein source. Quick stovetop preparation for 4 servings keeps prep time minimal. Best used as a vegetable or carb side when your protein targets are covered by leaner mains.
Ingredients
- •BBQ Sauce(45g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Soy Sauce, Low Sodium(15g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Brown sugar(10g)
- •Vinegar, Balsamic(10g)
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •Garlic(5g)
- •1/4 teaspoon salt
- •Cayenne Pepper, Ground(1g)
- •Pork Chops, Bone-In
- •Garlic powder(3g)
- •Onion powder(3g)
- •Paprika, Ground(3g)
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
Instructions
- 1Preheat oven to 430°F (220°C) standard or 390°F (200°C) convection, positioning the oven rack 8 inches from the top heat element. Lightly grease a baking sheet with olive oil and line with foil or parchment paper.
- 2Combine the BBQ sauce, soy sauce, olive oil, brown sugar, balsamic vinegar, Worcestershire sauce, minced fresh garlic, and cayenne pepper in a bowl; mix well and set aside.
- 3Rub the pork chops all over with salt, pepper, garlic powder, onion powder, and paprika. Arrange them on the prepared baking sheet in a single layer.
- 4Coat each pork chop generously with two-thirds of the marinade, reserving the remaining third for basting. Bake for 15 minutes at 430°F (220°C).
- 5Remove from oven, flip the pork chops, and baste with the reserved marinade, brushing to coat evenly. Return to oven and bake for another 7–10 minutes until the edges begin to caramelize.
- 6Switch oven to broil on medium-high heat, keeping the rack 8 inches from the element. Broil for 1–3 minutes until golden brown and caramelized, watching closely to prevent burning.
- 7Flip the pork chops once more and baste with pan juices. Broil for another 1–3 minutes until the internal temperature reaches 145°F and the surface is golden brown.
- 8Transfer the pork chops to airtight containers while hot, dividing evenly into 4 portions and drizzling with remaining pan juices. Refrigerate for up to 4 days.
Nutrition — Per Serving
77
calories
1g
protein
4g
fat
- Carbohydrates
- 10g
- Saturated fat
- 0.6g
- Sodium
- 270 mg
- Dietary fiber
- 0.7g
4 servings per batch · ~29g each
Macro data sourced from USDA FoodData Central
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How much protein does this Baked Pork Chops recipe have per serving?
This version contains 1g of protein and 77 calories per serving — it's not a meaningful protein source. The macro breakdown is 4g fat and 10g carbs, indicating this is likely a breading, sauce, or vegetable component rather than the primary pork chop protein.
How long does this Baked Pork Chops recipe take to prep?
Quick prep on the stovetop produces 4 servings in minimal time, suitable for rapid batch cooking as a side component. The quick method allows you to prepare this alongside a primary protein source without extending total cook time significantly.
Is this Baked Pork Chops recipe good for fat loss?
At only 77 calories and 1g protein per serving, this recipe functions as a side or condiment rather than a protein-tracking meal component. Use it to add flavor and volume to a higher-protein main dish without significantly impacting your macro targets.
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