Baked Pork Chops
This Baked Pork Chops delivers 49g protein and 481 calories per serving — a red meat alternative that diversifies your protein sources beyond poultry and fish. Batch-preps 4 servings in minimal time on the stovetop, covering your protein needs across fewer total meals. Ideal for building sustainable meal rotations that prevent adherence fatigue.
Ingredients
- •Pork Chops, Bone-In(907g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chili powder(23g)
- •Mustard powder(10g)
- •Paprika, Smoked(5g)
- •Cumin, Ground(3g)
- •½ teaspoon kosher salt (increase to 1 1/2 teaspoons if not brining)
- •½ teaspoon ground black pepper
- •Cayenne Pepper, Ground(1g)
- •4 cups Water
- •4 tablespoons Kosher salt
Instructions
- 1Trim the pork chops of any excess fat. Brine the pork chops (you can skip it but I HIGHLY recommend brining for the juiciest possible pork. It's worth it!): In a large pot, whisk together the water and salt. Add the pork and submerge for 45 minutes at room temperature (or up to 12 hours in the refrigerator). Drain and pat dry (no need to rinse).
- 2When ready to bake, place a rack in the center of your oven and preheat to 265°F. Line a rimmed baking sheet with parchment paper and place a wire rack on top. Rub the pork all over with the oil—make sure it's nice and moist so the rub still stick.
- 3In a small bowl, combine the chili powder, mustard, smoked paprika, cumin, salt (check amount depending upon whether or not you brined), black pepper, and cayenne pepper. Rub all over the pork.
- 4Arrange the pork chops side by side on the rack so they are not touching. Roast until they register 135°F on an instant read thermometer inserted at the thickest part, 30 to 40 minutes. (The FDA says to roast to 145°F but there will be carry over cooking; if you go all the way to 145°F the pork chops will be dry).
- 5Remove the pork chops to a plate or cutting board, cover, and let rest for at least minutes.
Nutrition — Per Serving
481
calories
49g
protein
30g
fat
- Carbohydrates
- 5g
- Saturated fat
- 8.2g
- Sodium
- 292 mg
- Dietary fiber
- 3.5g
4 servings per batch · ~245g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Pork Chops have per serving?
Each serving provides 49g of protein and 481 calories with 30g fat and 5g carbs. This is a solid high-protein option with a minimal carbohydrate footprint, typical of fatty cut pork prepared without breading or sauce.
How long does Baked Pork Chops take to prep?
Quick prep on the stovetop batch-cooks 4 servings at once, making it efficient for weekly meal prep sessions. Pork chops cook rapidly compared to larger protein cuts, keeping total active time minimal.
Is Baked Pork Chops good for muscle gain?
At 49g protein per serving, this recipe supports muscle gain phases while delivering additional calories (481) from the natural fat content of pork chops. The minimal carbs mean you'll want to pair this with carbohydrate sources to fuel your training.
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