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 excess fat from the pork chops, then brine them in a large pot by whisking together water and salt, submerging the chops for 45 minutes at room temperature (or up to 12 hours refrigerated). Drain and pat dry thoroughly.
- 2Preheat your oven to 265°F with a rack positioned in the center. Line a rimmed baking sheet with parchment paper and place a wire rack on top.
- 3Rub the pork chops all over with olive oil until moist and glistening, ensuring the oil coats all surfaces so the dry rub adheres properly.
- 4In a small bowl, combine the chili powder, mustard powder, smoked paprika, ground cumin, cayenne pepper, and salt and black pepper to taste. Rub the spice mixture evenly over all sides of each pork chop.
- 5Arrange the pork chops side by side on the wire rack without touching each other, then roast at 265°F until an instant-read thermometer inserted at the thickest part registers 135°F, about 30–40 minutes (accounting for carryover cooking to reach safe temperature).
- 6Remove the pork chops to a clean plate or cutting board, cover loosely with foil, and let rest for at least 5 minutes before serving.
- 7Divide the cooked pork chops evenly among 4 airtight containers while still warm, then seal and refrigerate or freeze for meal prep.
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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Set up your profile to unlockCommon questions
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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