20 Pork Chop Recipes for Weight Loss
Chops might not steal the slimming protein spotlight the way chicken does. However, they can be part of a balanced diet (and a welcome break from all that clucky goodness). As long as your opt for a lean cut of the meat, this dish can be low in fat and sky high in protein, aiding in weight loss and speeding up workout recovery. Not sure how to add them to the roster? These ideas will help! Check 'em out and consider pairing them with any of these 20 Side Dishes That Make Any Meal Instantly Healthier, too!
BREADED BAKED PORK CHOPS WITH BACON KALE PESTO
Nutrition: 393 calories, 29 g fat (10 g saturated), 298 mg sodium, 9 g carbs, 1 g fiber, 1 g sugar, 26 g protein
Pesto obsessed? Ditch the basil and try kale instead. There are entire cookbooks devoted to supergreen, and for good reason. You can juice it, toss it into smoothies and salads, steam it, sauté it, chip it, and use it as a base for pesto like in this recipe. It's rich in lutein and zeaxanthin, phytochemicals that ward off age-related macular degeneration and cataracts.The leafy green also boasts vitamin A, phosphorus and B vitamins like folate.
Get the recipe from Diethood.
APPLE CINNAMON PORK CHOPS
Nutrition: 368 calories, 26 g fat (12.2 g saturated), 100 mg sodium, 19.5 g carbs, 3 g fiber, 14 g sugar, 15.2 g protein
Before you write this one off due to its fat content, consider this: One Penn State University study found that snacking on apples pre-meal can reduce overall calorie consumption by 15%. We're willing to bet its waist-whittling effects apply when they are eaten with the meal as well. Apples boast belly-slimming fiber, the powerful antioxidant quercetin, and vitamins C and B-6, which keep your cholesterol levels low and slash your risk for heart disease.
Get the recipe from Gimmie Some Oven.
PORK CHOPS WITH SWEET AND SOUR GLAZE
Nutrition: 446 calories, 32 g fat (12.1 g saturated), 92 mg sodium, 7.5 g carbs, 0 g fiber, 7.4 g sugar, 29.2 g protein
Bored with the same old dry, tasteless chops? Try this sweet and sour spin instead. It's got a whopping 29.2 grams of satiating protein and just 7.5 grams of carbs. Just keep your portion to about 3-4 ounces and pair it with wholesome veggies or toss it over a salad.
Get the recipe from Damn Delicous.
SLOW COOKER HAWAIIAN PORK CHOPS
Nutrition: 432 calories, 28.3 g fat (10.6 g saturated), 314 mg sodium, 16.6 g carbs, 1 g fiber, 10.5 g sugar, 26.4 g protein (calculated with low sodium soy sauce, 1 oz brown sugar and no salt)
On the quest to create wholesome, flavorful meals, there's often one serious hurdle: time. But whether you want a meal you can leave alone to slowly cook during the day or while you run errands, slow cookers have you covered. Plus, they save energy and lower the risk of burning food. This is one recipe that even the not-so-culinary-blessed can partake.
Get the recipe from Creme de la Crumb.
GRILLED HONEY MUSTARD PORK TENDERLOIN
Nutrition: 340 calories, 13.2 g fat (3 g saturated), 170 mg sodium, 10.9 g carbs, 0 g fiber, 10.1 g sugar, 42.8 g protein
Honey mustard is typically a diet disaster. Aside from its fat content, store bought brands contain more high fructose corn syrup than actual honey–hello belly fat. Luckily this recipe is made from apple cider vinegar, dijon mustard, garlic, salt, red pepper flakes, honey and olive oil. AKA it's a green light.
Get the recipe from Two Peas and Their Pod.
PORK CHOPS WITH SAVORY BLUEBERRY SAUCE
Nutrition: 207 calories, 8.8 g fat (4.7 g saturated), 91 mg sodium, 3.4 g carbs, 0 g fiber, 2 g sugar, 22.5 g protein
Pork chops and applesauce is a thing…but blueberries? It's about time: The humble blueberry has never really earned proper praise.Small, but mighty, these tiny berries host a plethora of health-boosting benefits: fighting off heart disease, blasting belly fat, lowering blood pressure, keeping you energized, warding off the munchies and more. It's definitely worth a try.
Get the recipe from Love and Olive Oil.
ONE PAN PORK CHOPS AND VEGGIES
Nutrition: 452 calories, 31.9 g fat (11.1 g saturated), 87 mg sodium, 13.5 g carbs, 2.9 g fiber, 1.4 g sugar, 27.7 g protein
Preheat the oven to 400 degrees. Combine baby red potatoes, green beans, and lean pork chops in a pan, drizzle with olive oil and sprinkle seasonings on top–and you've got yourself one effortless, wholesome meal.
Get the recipe from Damn Delicous.
STUFFED PORK CHOPS WITH ROASTED GRAPES
Nutrition: 244 calories, 18.2 fat (8 g saturated), 256 mg sodium, 8.9 g carbs, 1 g fiber, 7.4 g sugar, 12 g protein (calculated without salt)
These pork chops are stuffed with calming sage and satiating asiago cheese, and paired with roasted grapes. And according to recent research in The Journal of Nutrition, women who consumed the most berries, grapes, and red wine saw lowered levels of inflammation and insulin resistance (two factors that help ward off diabetes). Opt for dark grapes, which boast high amounts of fat-burning ellagic acid, helping you ditch those unwanted love handles.
Get the recipe from Foodie Crush.
SWEET POTATO NOODLES WITH GARLIC, KALE AND PORK CHOPS
Nutrition: 367 calories, 19 g fat (4 g saturated), 269 mg sodium, 23 g carbs, 6 g fiber, 5 g sugar, 29 g protein
The star player in this one is the sweet potato. The orange spud is the king of slow carbs, taking its sweet time to pass through your digestive system (keeping you feeling fuller and energized longer). Plus they contain carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And is that wasn't enough, their vitamin profile (including A, C, and B6) will give you more energy to burn at the gym.
Get the recipe from Inspiralized.
LEMON BASIL GRILLED PORK CHOPS
Nutrition: 258 calories, 13.4 g fat (2.7 g saturated), 67 mg sodium, 3.3 g carbs, 0 g fiber, 0 g sugar, 30.5 g protein
Not only does lemon reduce the appearance of cellulite (thanks to vitamin C), but it's also been shown to elevate mood and counteract the stress hormones that trigger the storage of belly fat. Throw vitamin-packed, anti-inflammatory, and anti-bacterial basil leaves into the mix and you've got one healthful pork chop.
Get the recipe from Bitz & Giggles .
ROASTED PORK CHOPS WITH PISTACHIO PARSLEY PESTO ZUCCHINI PASTA
Nutrition: 308 calories, 23.8 g at (6 g saturated), 302 mg sodium, 6.6 g carbs, 2.3 g fiber, 3 g sugar, 19.2 g protein
Zoodles are the best invention since sliced bread (only they're not nutrient void). They're low-cal, low-carb and fat-free. This recipe combines the super versatile noodles with heart-healthy pistachios and roasted pork chop. And it's got just 6.6 grams of carbs. You're welcome.
Get the recipe from Inspiralized.
GARLIC LIME MARINATED PORK CHOPS
Nutrition: 224 calories, 6 g fat (0 g saturated), 368 mg sodium, 1.8 g carbs, 0 g fiber, 0 g sugar, 38 g protein
Looking for a tasty meal you can whip up on the fly? These pork chops are ready in just 10 minutes, contain 224 calories, 1.8 grams of carbs and a whopping 38 grams of muscle building protein. For more minimal effort dishes that won't ruin your body goals, check out these 35 Healthy Crock Pot Recipes.
Get the recipe from Skinny Taste.
JALAPENO POPPER SMOTHERED PORK CHOPS
Nutrition: 319 calories, 26.4 g fat (12 g saturated), 365 mg sodium, 2.1 g carbs, 0 g fiber, < 1 g sugar, 18 g protein
Jalapenos fire up more than your taste buds. They increase metabolic activity, so while the word smothered may be intimidating, think of all the waist-whittling effects.
Get the recipe from I Breathe I'm Hungry.
GRILLED PORK CHOPS WITH SPICY BALSAMIC GRILLED PEACHES
Nutrition: 272 calories, 13.78 g fat (3.8 g saturated), 29 mg sodium, 31.3 g carbs, 1.1 g fiber, 29 g sugar, 8 g protein (calculated without salt and 1 cup of apple cider)
If you're not so regular lately, this recipe might provide you with some relief. Peaches contain a high concentration of sorbitol, a sugar alcohol that acts like a laxative to help move things along in our intestinal tract. Better yet pair it one of these 50 Best Detox Waters for Fat Burning and Weight Loss.
Get the recipe from Foodie Crush.
ONE SKILLET PORK CHOPS IN MUSHROOM GRAVY
Nutrition: 222 calories, 5.9 g fat (1.6 g saturated), 176 mg sodium, 8.4 g carbs, 1.3 g fiber, 2.1 g sugar, 33.4 g protein
It's not too often you find a recipe that combines pork and gravy with just 5.9 grams of fat. Take advantage of this one. Plus, eating a healthy serving of mushrooms fends off breast cancer, according to a study printed in the International Journal of Cancer.
Get the recipe from Laughing Spatula.
GRILLED CILANTRO PESTO PORK CHOPS
Nutrition:360 calories, 24.6 g fat (4.1 g saturated), 70 mg sodium, 4,5 g carbs, 1.7 g fiber, < 1 g sugar, 31.6 g protein
The cilantro in this recipe plays no small role in the battle against unwanted puckered skin. In fact, the herb promotes detoxification by helping to remove heavy metals from the body that tend to hide in fat cells and disrupt normal tissue function. By reducing overall toxins in your body, you can help get rid of excess stored fat, which can help lessen the appearance of cellulite.
Get the recipe from A Kitchen Addition.
GLUTEN FREE ONE POT BBQ CHERRY PORK CHOPS AND QUINOA
Nutrition: 442 calories, 15.1 g fat (3.6 g saturated), 509 mg sodium, 49.9 g carbs, 4.6 g fiber, 14.9 g sugar, 26.1 g protein
Whether you're a gym rat, marathon runner, or spin addict, you don't want to pass up this recipe. Cherry juice contains anti-inflammatory properties that just might ease post-workout soreness and recovery –thanks to its ability to fight oxidative stress. Plus it's got a hefty amount of carbs to replenish depleted stores and protein to rebuild lean muscle.
Get the recipe from Cotter Crunch.
CRANBERRY CIDER GRAVY WITH PORK CHOPS
Nutrition: 265 calories, 6 g fat (1.6 g saturated), 246 mg sodium, 21 g carbs, 1.2 g fiber, 13.9 g sugar, 30.5 g protein
If Thanksgiving is your favorite holiday, try this spin on the traditional turkey and gravy. With cider gravy and dried cranberries, your tastebuds will be in for a sweet spin. Plus unlike turkey dinner, this recipes' nutritional profile won't leave you unbuttoning your jeans. Find yourself doing that often lately? Check out these 50 Little Things Making You Fatter and Fatter. Happy Porksgiving.
Get the recipe from Cupcakes and Kale Chips.
PORK CHOPS WITH SPICY APPLESAUCE
Nutrition: 369 calories, 21.9 g fat (6.9 g saturated), 282 mg sodium, 27.6 g carbs, 1.9 g fiber, 25.4 g sugar, 14.6 g protein
Pork chops and applesauce with a spicy spin. This applesauce is made with fresh apples, brown sugar, red pepper flakes, cayenne pepper and a hint of rosemary. It'll speed up your metabolism thanks to capsaicin, the compound that gives the peppers their signature fire.
Get the recipe from Foxes Love Lemons.
PARMESAN CRUSTED PORK CHOPS
Nutrition: 284 calories, 14.2 g fat (4.4 g saturated), 293 mg sodium, 3.5 g carbs, 0 g fiber, 0 g sugar, 34.9 g protein
Crusted things just taste better. The problem is that crusted usually means calorically dense and deep fried. Luckily these chops are lightly coated in parmesan and breadcrumb and sauteed in olive oil so you can slice and bit into this one guilt free.
Get the recipe from Julie's Eats and Treats.