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Stovetop~35 minComplexity

Smothered Pork Chops

Smothered Pork Chops deliver 33g protein and 515 calories per serving—a substantial single-protein meal. Batch-preps 4 servings quickly on the stovetop for straightforward dinner prep. Covers a meaningful portion of daily protein needs in one cooked portion.

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Ingredients

4 servings
  • Pork Chops, Bone-In(454g)
  • 1/2 tablespoon onion powder
  • Garlic powder(8g)
  • 1/2 teaspoon cayenne
  • 1 teaspoon seasoning salt
  • 1/2 teaspoon cracked pepper
  • Olive oil(10g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Flour, All-Purpose, White(120g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Unsalted Butter(15g)
  • Unsalted Butter(15g)
  • Yellow Onion
  • 1 pinch salt (a pinch to taste)
  • Garlic(240g)
  • Thyme, Fresh(5g)
  • Low Sodium Chicken Broth(120g)
  • Buttermilk, Cultured, Low-Fat(180g)
  • Parsley, Fresh(5g)

Instructions

  1. 1Pat the pork chops dry with paper towels. Season both sides generously with garlic powder, salt, and pepper. Dredge each chop in the flour, shaking off excess; reserve the remaining flour.
  2. 2Heat the olive oil and butter together in a large skillet over medium-high heat. When the butter is foaming, place the pork chops in a single layer and cook 3–4 minutes per side over medium-high heat until golden brown and the internal temperature reaches 145°F. Transfer to a plate and keep warm.
  3. 3Return the skillet to medium heat and add the remaining butter. Add the sliced onion with a pinch of salt, stirring occasionally, over medium heat for 8–10 minutes until softened and lightly caramelized. If the pan dries out, add 1 tablespoon of the chicken broth.
  4. 4Add the fresh garlic and thyme to the pan, cooking over medium heat for 30 seconds until fragrant.
  5. 5Sprinkle the reserved flour over the onion mixture and stir constantly over medium heat for 1–2 minutes until the flour is incorporated and begins to cook out.
  6. 6Pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Simmer over medium heat for 2 minutes until slightly thickened, then whisk in the buttermilk and simmer for 1–2 minutes until creamy and thick.
  7. 7Return the pork chops to the skillet, nestling them into the sauce. Simmer over medium heat for 3–5 minutes until heated through and coated in sauce. Taste and adjust seasoning with salt and pepper.
  8. 8Divide the pork chops and sauce evenly into 4 airtight containers while hot. Garnish each with fresh parsley. Refrigerate and reheat gently on the stovetop or microwave before serving.

Nutrition — Per Serving

515

calories

33g

protein

28g

fat

Carbohydrates
47g
Saturated fat
5.5g
Sodium
162 mg
Dietary fiber
2.5g

4 servings per batch · ~301g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Smothered Pork Chops have per serving?

Each serving delivers 33g protein and 515 calories with 28g fat and 47g carbs. The protein-to-calorie ratio makes this a solid option for hitting daily protein targets without excessive calorie load.

How long does Smothered Pork Chops take to prepare?

Smothered Pork Chops qualifies as quick prep and yields 4 servings per batch for efficient meal prep. You can have four ready-to-eat dinners prepared in one cooking session.

Is Smothered Pork Chops good for muscle gain?

At 33g protein and 515 calories per serving, this recipe supports muscle gain phases by delivering significant protein per meal while staying moderate on calories. The carb content aids glycogen replenishment after training.

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