Baked Pork Chops
This Baked Pork Chops recipe contains 0g protein and 138 calories per serving — a side dish rather than a protein-focused main. Quick stovetop prep for 2 servings makes it suitable for pairing with higher-protein components. Use this to round out your carb and fat macros on days when you're meeting protein targets through other sources.
Ingredients
- •Pork Chops, Bone-In
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •1/2 teaspoon freshly-cracked black pepper
- •Garlic powder(3g)
- •Lemon
Instructions
- 1To brine your pork chops, fill a large bowl with 1 quart of warm (not hot) water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the pork chops and let them sit in the mixture to brine for 15 minutes. Or you can also also cover the bowl and refrigerate for up to 6 hours. Remove the pork chops from the brine, rinse with cold water, then pat them dry with some paper towels.
- 2Preheat oven to 375°F.
- 3Brush the pork chops on both sides with olive oil
- 4In a separate small bowl, whisk together the salt, pepper, and garlic powder until combined. Sprinkle the mixture evenly on both sides of the pork.
- 5Meanwhile, heat a cast iron skillet (or oven-safe sauté pan) on the stove over high heat for 5 minutes. Once the pan is super-hot, add the pork chops and use a spatula to press them evenly into the pan, so that the entire bottom surface of the pork chops makes contact with the pan. Cook for 2-3 minutes, or until the under-sides of the pork chops are golden brown. Carefully use tongs to flip the pork chops. Then use an oven mitt to carefully transfer the skillet to the oven. Continue baking for 3 minutes. Then flip the pork chops once more, and continue baking for 3-5 minutes more, or until the pork reaches an internal temperature of 145°F (62°C).
- 6Once the pork is ready to go, immediately remove the pan from the oven, and transfer the pork to a clean plate. Brush any of the pan juices onto the pork chops. Then loosely tent the plate with aluminum foil and and let the pork rest for at least 3 minutes.
- 7Serve warm. Or, refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months.
Nutrition — Per Serving
138
calories
0g
protein
15g
fat
- Carbohydrates
- 1g
- Saturated fat
- 2.1g
- Sodium
- 1 mg
- Dietary fiber
- 0.1g
2 servings per batch · ~17g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does this Baked Pork Chops recipe have per serving?
This version contains 0g of protein and 138 calories per serving — it's not designed as a protein source. The macro breakdown is 15g fat and 1g carbs, so this functions as a fat or seasoning component rather than a standalone protein vehicle.
How long does this Baked Pork Chops recipe take to prep?
Quick prep on the stovetop produces 2 servings, so you'll need to double or triple the batch to prepare a week's meals. The quick cooking method works well for frequent batching throughout the week.
Is this Baked Pork Chops recipe good for fat loss?
At 138 calories and 0g protein per serving, this recipe doesn't fit standard macro targets for a lifter and should be treated as an add-on rather than a main dish. Pair it with a high-protein primary protein source to meet your daily targets.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
