Skip to main content

You can make these healthy, delicious pork chop recipes in just 30 minutes

It’s time to look beyond beef, chicken, and fish during your next trip to the grocery store. There’s a protein option you may be overlooking that packs a healthy dose of nutrition and should be a big part of your regular eating routine: pork. 

Pork is an excellent choice for tasty, low-calorie appetizers, lunches, and dinners. As pork needs to be thoroughly cooked, some roast pork recipes may take a bit more time than you can handle on a busy weeknight. The more manageable size pork chops you buy, the faster they will cook, making them a practical choice for any day of the week. Here are some of our favorite healthy pork chop recipes that you can make in 30 minutes or less that will have you and your family feeling satisfied.

Why you should eat pork

Pork contains many important nutrients, and it is a source of high-quality protein. Although it is often called “the other white meat,” pork is actually a red meat, and, like all red meats, it should be consumed in moderation. Pork is relatively low in calories (a 3.4-ounce portion contains just 297 calories) and is a good source of:

  • Niacin
  • Vitamins B6 and B12
  • Iron
  • Zinc
  • Phosphorous
  • Thiamine

Finally, according to WebMD, “the selenium in pork is essential for proper thyroid function. A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium.”

Healthy pork chop recipes

Balsamic-plum glazed pork chops

Balsamic vinegar, combined with port wine and plum preserves, creates a sweet and savory glaze that elevates a simple pork chop into something extraordinary. These pork chops are done in a matter of minutes and just 281 calories per chop. Add a healthy grain like quinoa or couscous, along with your favorite fresh veggie, to create the perfect meal.

Low-calorie smothered pork chops

Before the word “smothered” scares you off with visions of heavy, fattening sauces, relax — this pork chop recipe is smothered with a healthier sauce. The mix of chicken stock, low-fat buttermilk, and Dijon mustard perfectly complements the natural flavors of the pork. The cooking part of this recipe only takes about 15 minutes. However, to get the most flavor and moistness from your pork chops, you should season the chops on both sides with salt, pepper, and a bit of cayenne, then put them back in the fridge for about an hour before cooking. You’ll love the rich flavor and tender goodness, and at just 260 calories per serving, this is one recipe you don’t have to feel guilty about.

Lean pork chops with honey glaze

After one bite of these honey-glazed chops, you’re going to want to make this recipe a regular part of your meal rotation. With lots of layered flavors and just 300 calories per serving, the chops are cooked on the grill for three to four minutes per side (depending on thickness). For a perfectly cooked pork chop, your meat thermometer should read 140 degrees F when inserted into the thickest part of the chop.

Thai-inspired red curry pork kebab recipe

While not a pork chop recipe, this delicious pork meal still cooks up in a matter of minutes. These red curry pork kebabs are loaded with flavor, and the amazing Thai coconut milk curry sauce is absolutely addictive. Fire up the grill, grab some skewers and a few chunks of pineapple, and get ready to devour your soon-to-be favorite meal. Just 240 calories per skewer? Yes, please!

Vietnamese-style pork noodle salad

Looking for a healthy pork recipe for weight loss? This is it. This deconstructed spring roll salad is perfect for dinner tonight and leftovers for lunch tomorrow! The salad is a refreshing mix of rice noodles and crisp veggies with a sweet and spicy vinaigrette, topped with savory stir-fried pork. Done in under 25 minutes, it has just 250 calories per serving. 

Greek-style pork chops

Believe it or not, this flavorful pork chop recipe with creamy Greek yogurt and a tomato-cucumber salad is just 233 calories. But the taste will have you saying “Opa!” Add a side of toasted pita wedges by cutting the pita into quarters and toasting. Make a little extra, and eat it for lunch the next day. 

It is possible to eat healthily, lose weight, and still get your dinner on the table in a matter of minutes by cooking with pork. When it comes to taste, these healthy pork chop recipes are loaded with flavors but not calories, so you’ll enjoy every single guilt-free bite.

Editors' Recommendations

Kim Renta
Former Digital Trends Contributor
Kim has written for Bloomingdales, Movado, and various e-commerce wine sites. When she's not writing about wine and…
You can buy a whole Caribbean island for less than some homes in the U.S.
Imagine waking up on this private island every morning?
travel shows streaming now tourist map plan vacation

Whether you've been in the market for a new home or not, you know house prices have been soaring in the U.S. According to the Federal Reserve Bank of St. Louis, the median home sales price is $428,700, an increase of nearly $60,000 from just a year ago. The mean sale price of homes in the U.S. is even higher: $507,800.

The pandemic began the shift, dropping mortgage rates to the point where many first-time homebuyers entered the market. Our homes became our oasis. But soon after, houses became nearly impossible to find, and with that short supply, demand was at a fever pitch. While recovery began in 2022, increased mortgage rates began to price people out of the market for home ownership. So, what to do if you can't afford to buy in the U.S? How about purchasing a Caribbean island instead?

Read more
A Super Bowl party isn’t complete without these delicious, easy-to-make eats
These Super Bowl party foods will be a touchdown with all your guests
Football party chicken wings and dip

If you’ve agreed to be the host to watch this year’s big game, you know how important Super Bowl party food is. Along with the football pools, voting on the best commercials, and the half-time show, nothing will get the Monday morning quarterbacks talking more than the plethora of delicious snacks put forth for Super Bowl Sunday feasting.

This is one event where there is no need to go gourmet. The very best Super Bowl party foods are the traditional, beloved, comfort food classics that are synonymous with football’s biggest day of the year! From dips to wings, this is the Super Bowl party food that will make your event a hit.

Read more
There’s no need to give up dessert – these treats are decadent but still healthy
These are 7 of the best healthy dessert recipes
Fruity yogurt healthy dessert

It started with Thanksgiving, then continued for a solid month of overindulging. Now, those buttery dinner rolls have evolved into rolls around your midsection. So along with your resolution to work out more and eat healthier may be the fear that you will have to say goodbye to your favorite meal category of all: dessert. But there’s no need to give up sweets, provided you make a few simple swaps. Don’t deprive yourself of dessert! Instead, try these tasty, low-cal healthy dessert recipes.

Some of the best healthy dessert recipes you’ll ever try
For a natural choice in the healthy dessert arena, you can’t really beat fruit-based desserts. Here are some of our favorites.
Kiwi sorbet
This kiwi sorbet recipe couldn't be easier. With just two ingredients and no added sugar, it’s ready in about two hours from start to finish. Plus, it’s vegan, paleo-friendly, and gluten-free. It’s similar to the one-ingredient frozen banana soft serve that’s taken healthy foodies by storm, but this one substitutes a frozen kiwi for the frozen banana and adds some fresh lime juice to up the refreshing, tart taste. It’s the perfect palate cleanser and a hydrating vitamin C fruit bomb. 
Sauteed apples a la mode
No time-consuming advanced prep and no baking required here. Just slice up your apples, saute them in a little butter and spices (very little sugar in the mix, too), and get ready to wow your tastebuds. Enjoy it warm from the oven and topped with some vanilla ice cream or frozen yogurt. It doesn’t get much better — or easier — than that. 
Raspberry lemon bar
Bursting with flavor, easy to make, and perfectly portioned to enjoy without going overboard, these small-batch raspberry lemon bars are quite possibly the perfect fruity dessert. Ready in just 35 minutes from start to finish, they have a pretty pink color that gives them a rosy glow that will enhance your table. 

Read more