With just 390 calories per serving, this sheet pan pork chop dinner is an easy, sweet and flavorful meal the whole family will love. It’s high protein, gluten-free, dairy-free, low carb, and low calorie.
Pork is a very popular and affordable meat option when you’re trying to put together a healthy meal plan.
There are various ways to cook pork. Thus, it can be daunting sorting through all of the different recipes.
After all, we’re all busy, and we need recipes that are simple and easy to put together.
Here we have sheet pan pork chops. Delicious, easy, and falls into this new, popular category of “sheet pan dinners”.
So, what does “sheet pan dinner” mean?
A sheet pan dinner is an entire meal cooked on one pan. No extra pots or baking dishes are needed.
It keeps things tidy and straightforward. The cleanup process is a breeze.
What more could you ask for?
This particular dinner also falls into the “healthy” category. It’s high protein and low calorie.
In fact, there are less than 400 calories per serving. It’s still packed with fiber-filled vegetables that will leave you feeling full.
How to Make Sheet Pan Pork Chops
It’s quite simple to put this meal together. Simple meals are great, but we also want them to taste fantastic!
That’s where the sauce comes in. Adding a sauce to this dish really elevates the pork and flavors it perfectly.
So, first thing first, we want to make a tasty sauce. Then we are going to prep the pork and vegetables on the sheet pan.
In just a few simple steps, you’re going to have a delicious dinner.
Ingredients for Pork Chops
Pork chops – Pork chops are a lean cut of pork. The leaner cuts will have less natural flavor, which is why we are going to add the yummy sauce.
You could use slices of pork tenderloin if you are unable to find pork chops. Although keep in mind, the cooking temperature might differ.
So will want to keep an eye on them while they are cooking.
Honey – It adds sweetness to the sauce, naturally. It’s one of the healthiest sugar substitutes we can use while cooking.
Paprika – It contains Vitamin A and antioxidants and can come in varying levels of flavors and hotness.
In fact, standard paprika that you find in most grocery stores is very mild. That’s exactly the one we want to use for this recipe.
Onion powder – It is another great way to add flavor to the sauce. It’s natural and low in calories.
Garlic powder – It will add garlic flavor without having to handle raw garlic cloves. Paired with onion powder, it’s a great seasoning for meat (like pork).
Dried oregano –The herb that’s added to the sauce. If you wanted to try another dried herb (like basil or parsley), go ahead!
Using dried herbs is a great way to get that flavor when fresh herbs aren’t readily available.
Olive oil – This oil is the base of this sauce. If you don’t have any, you could also use avocado oil or another mild cooking oil.
Salt & black pepper
Step 1: Make the Rub
Now it’s time to make the seasoning sauce. But, it’s super simple!
You will just mix together the olive oil, honey, onion powder, garlic powder, paprika, dried oregano, and salt and pepper together.
That’s it! Now set it aside until you’re ready to add it to the pork.
Step 2: Marinate the Pork Chops
Put the pork in a bowl and then add the sauce to the bowl. Toss the pork in the sauce until all of the pieces are fully covered.
Ingredients for Vegetables
Asparagus – They are high in fiber and also high in vitamins A, C, and K. It’s a great vegetable to pair with pork. Make sure you remove the tough stem at the bottom before cooking!
Red, green, yellow bell peppers – Bell peppers are a great way to add flavor and texture to the dish without adding calories. They are low-calorie, high in fiber, and packed with vitamins.
You may use whatever color you like. The dish is very colorful when you use all three!
Step 3: Prepare Veggies
It will take a few short minutes to prep the vegetables. First, simply slice the peppers into strips.
Then, prep the asparagus by removing the tough bottom stem. You can do this by cutting it off or breaking it at the end, and that portion will snap right off.
Now toss the vegetables with olive oil and salt.
Now you can turn the oven to 425F.
Prepare the sheet tray by lining it with parchment paper.
Spread all of the vegetables out evenly on the tray, leaving room in the center for the pork chops.
Lay the pork chops on the tray and pop the tray in the oven. It will take about 15-20 minutes for the pork chops to cook thoroughly.
You may want to check them at 15 minutes. And if they are cooked, go ahead and pull them out.
We don’t want them to dry out.
Afterward, let the pork rest for 3-5 minutes. Doing that will prevent them from drying out.
Then you can serve and enjoy your delicious sheet pan pork chops!
How Do You Cook Pork Chops Without Drying Them Out?
Pork is a delicious meat, but, unfortunately, it can dry out pretty quickly. Therefore, here are some tips to help avoid that from happening.
Firstly, try and buy thicker cuts of pork. If you can buy a pork chop that is at least an inch thick, it will be less likely to dry out.
Secondly, let the pork chops come to room temperature before cooking them. This avoids significant changes in internal temperature that cause it to dry out.
Finally, let the pork rest before eating it. As with any meat, letting it rest after cooking allows the natural juices to redistribute.
Generally, you will want the meat to rest for about 1/3 of the cooking time. This then results in a much juicier, delicious piece of meat.
What Goes with Pork Chops for Dinner?
There are a lot of side options that you can add to this dinner. Here are some you can try:
- A healthy salad
- Warm, comforting soup
- Mashed cauliflower
- Steamed brown rice
- Cheddar cheese bites
Are Pork Chops Healthy?
Yes! Pork can be a great, healthy addition to your diet.
The best way to make sure you are healthily eating pork is to avoid fatty cuts of the meat. So, buy lean cuts of pork or trim off extra fat.
Pork is a fantastic source of protein. When you have a high protein diet, you’re more likely to succeed in weight loss and feel you’re best.
Other Recipes You Might Like
- 21 High Protein Meal Prep Ideas
- 20 Amazing Sheet Pan Recipes
- Stir-Fried Pork Meal Prep with Ginger and Soy
- 25 Macro-Friendly Meal Prep Ideas
- Sheet Pan Chicken Cauliflower
- Salmon Sheet Pan Dinner
- One Pan Cashew Chicken
- Chicken Thighs Dinner
More Sheet Pan Dinners
If you love these sheet pan pork chops, check out more of my sheet pan dinners on Youtube!
- 4 boneless pork chops (1-inch thick, ideally)
- 3 tbsp olive oil
- 1 tbsp honey
- 2 tsp paprika
- 1 teaspoon onion powder
- 1 tsp garlic powder
- 1 teaspoon dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lb asparagus (trimmed)
- 1 red bell pepper (sliced)
- 1 green bell pepper (sliced)
- 1 yellow bell pepper (sliced)
- 2 tbsp olive oil
- 1/4 tsp of salt
- Preheat the oven to 425F. Begin by lining a baking sheet with foil or parchment paper.
- In a separate bowl, combine olive oil, honey, paprika, onion powder, garlic, dried oregano, salt, and pepper.
- Toss the pork in it, so it’s fully covered with the mixture.
- In a separate bowl, add in all the vegetables and toss in olive oil. Salt them and toss some more.
- Spread the vegetables on the baking sheet but leave some space in the center. Place pork chops here.
- Bake the pork with veggies in the oven for 15-20 minutes until pork chops reach 145F temperature. Try not to overcook the chops as they will dry out.
Nutrition Information:Yield: 4 pork chops Serving Size: 1 pork chop with veggies
Amount Per Serving: Calories: 390Total Fat: 28gSaturated Fat: 6.2gTrans Fat: 0.1gUnsaturated Fat: 20.7gCholesterol: 50mgSodium: 512mgCarbohydrates: 15gNet Carbohydrates: 10.7gFiber: 4.3gSugar: 7.9gProtein: 22g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.