Low Calorie Baked Pork Chops

These Low Calorie Baked Pork Chops are just 292 calories and they are so packed full of flavor. I know you’ll love the recipe. I supplied directions for baking bone-in, and boneless pork chops, thick and thin pork chop cuts. And supplied you with my special trick to make this recipe for oven pork chops low in calories!

Ingredients You’ll Need:

• Olive Oil Spray
• 1 tablespoon paprika
• 2 teaspoons garlic salt
• 2 teaspoons onion powder
• 1 tablespoon Italian Seasoning
• 1 teaspoon pepper
• 4 pork chops (bone-in or boneless)

Low Calorie Baked Pork Chops

Healthy Baked Pork Chops Meal Prep and Storage

Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later, or add the chops and marinade to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)

Low Calorie Baked Pork Chops

Low Calorie Baked Pork Chops

Lose Weight By Eating

These low calorie oven baked pork chops recipes are the best recipes for oven roasted pork chops.

In this baked pork chop recipe you'll find a low calorie pork chop rub, and directions for cooking bone-in and boneless pork chops.

5 from 5 votes

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Prep Time 2 minutes mins

Cook Time 15 minutes mins

Total Time 17 minutes mins

Course Main Course

Cuisine American, Italian

Servings 4 servings

Calories 292 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• Olive Oil Spray
• 1 tablespoon paprika
• 2 teaspoons garlic salt
• 2 teaspoons onion powder
• 1 tablespoon Italian Seasoning
• 1 teaspoon pepper
• 4 pork chops bone-in or boneless

Instructions

 

• Preheat oven to 400 degrees.
• Lightly spray a 9×13 cassarole dish with olive oil.
• In a small bowl, mix together the paprika, garlic salt, Italian seasoning, onion powder and pepper.
• Rub the spice mix over the pork chops, and place them in the prepared cassarole dish. Spray lightly with olive oil.

Bone-In Pork Chop Cooking Directions:

• Place the the pork chops in the oven and bake for 15 minutes, until they is no pink in the center (140 degrees Fahrenheit). *Note: thick cut will take an additional 3 minutes.

Boneless Pork Chop Cooking Directions:

• Place the the pork chops in the oven and bake for 15 minutes, until they is no pink in the center (140 degrees Fahrenheit). *Note: thick cut will take an additional 3-5 minutes.

Nutrition

Serving: 1pork chopCalories: 292kcalCarbohydrates: 3.7gProtein: 18.7gFat: 22.4gSaturated Fat: 7.8gCholesterol: 71mgSodium: 59mgPotassium: 351mgFiber: 1gSugar: 1.3gCalcium: 34mgIron: 1mg

Keyword Healthy Baked Pork Chops, Healthy Bone In Pork Chops, Healthy Boneless Pork Chops, Low Calorie Baked Pork Chops, Low Calorie Bone In Pork Chops, Low Calorie Boneless Pork Chops, Main Course, pork chops, Skinny Baked Pork Chops

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Pork Chops

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Article History:

• Originally written and published October 29, 2020 by Audrey Johns
• Updated on October 6, 2023 by Audrey Johns