Stovetop~25 minComplexity
Baked Pork Chops
This Baked Pork Chops recipe delivers 116g protein and 1090 calories across just 2 servings — one of the highest single-serving protein options available. Quick-preps on the stovetop, making it efficient for hitting 200g+ daily protein goals without multiple meals. The concentrated macros mean fewer meals needed to reach your targets on training days.
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Ingredients
2 servings
- •4 Pork Chops, Bone-In(908g)
- •2 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tsp 1 teaspoon kosher salt
- •0.5 tsp 1/2 teaspoon freshly-cracked black pepper
- •0.5 tsp Garlic powder
- •Lemon
Instructions
- 1Pat the pork chops dry with paper towels, then brush both sides evenly with olive oil. Season both sides with the kosher salt, black pepper, and garlic powder.
- 2Heat a cast iron skillet or oven-safe sauté pan over medium-high heat for 3–4 minutes until the surface is very hot. Place the pork chops in the pan and cook for 2–3 minutes until the undersides are golden brown and develop a crust.
- 3Flip the pork chops with tongs, then immediately transfer the skillet to a preheated 375°F oven.
- 4Bake for 6–10 minutes until the internal temperature reaches 145°F when measured at the thickest part with a meat thermometer.
- 5Remove the skillet from the oven using an oven mitt. Squeeze fresh lemon juice over each pork chop, then tent loosely with foil and let rest for 3 minutes.
- 6Divide the pork chops evenly into 2 airtight containers while still warm, including any pan juices. Cool to room temperature before sealing.
- 7Refrigerate for up to 3 days or freeze for up to 3 months. Reheat in a 325°F oven for 8–10 minutes until warmed through.
Nutrition — Per Serving
894
calories
94g
protein
55g
fat
- Carbohydrates
- 1g
- Saturated fat
- 15.4g
- Sodium
- 250 mg
- Dietary fiber
- 0.1g
2 servings per batch · ~468g 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 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.
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