TL;DR
- 260 kcal · 30.5 g protein per serving
- Ready in 105 min · serves 6
- Gluten-free, Dairy-free, High-protein
Baked Pork Chops is a straightforward, home-style American dinner built on a few humble ingredients and a method that lets the meat and vegetables do the talking. The dish centers on lean, center-cut pork chops — cut about half an inch thick — which are arranged in a single layer in a baking pan and topped with a tangle of thinly sliced onion and chopped green and red bell peppers. A simple dusting of salt and black pepper is all the seasoning asks for, letting the natural sweetness of the peppers and the savory depth of the pork come forward. The result is a comforting, no-fuss meal that feels both familiar and satisfying, the kind of thing that has anchored weeknight suppers across the country for generations.
What makes this recipe particularly well suited to a calorie-conscious kitchen is its restraint. The pork chops are lean cuts, trimmed of excess fat before they go into the pan, which keeps the protein content high without relying on heavy sauces or added oils. The vegetables — onion and two colors of bell pepper — bring volume, fiber, and a gentle sweetness to the plate, helping to round out the meal without padding it with extra calories. Because the chops are baked rather than pan-fried, there is no need for butter or oil to get them cooking; the natural moisture from the vegetables and the covered pan do the work, keeping the meat tender while the flavors meld together. For anyone tracking portions, the recipe’s structure is also a gift: six chops, clearly defined, make it easy to divide into individual servings and pair with a side of rice, potatoes, or a simple green salad.
A few practical notes from the method itself are worth keeping in mind. The hour-long rest in the refrigerator before baking is not just a formality — it gives the salt and pepper time to season the meat more deeply and allows the onion and pepper flavors to begin mingling with the pork. When the chops go into a 375°F oven, the covered pan traps steam and gently cooks the meat through; uncovering the pan halfway and turning the chops ensures the tops brown slightly and the vegetables caramelize rather than simply stew. The final internal temperature of 145°F is the target for safe, juicy pork — pull the chops out at that mark and let them rest for a few minutes before serving, as the residual heat will carry them just a touch further. A sprinkle of fresh parsley at the end adds a bright, herbal finish that lifts the whole dish.
Ingredients — For 6 servings
- 6 piece pork chops, lean center-cut, 1/2-inch thick 870 g
- 1 medium onion, thinly sliced 110 g
- 1/2 cup medium green pepper, chopped 75 g
- 1/2 cup medium red pepper, chopped 75 g
- 1/8 teaspoon black pepper 0 g
- 1/4 teaspoon salt 1 g
Nutrition per serving
260 kcal
| Protein | 30.5 g |
|---|---|
| Carbohydrates | 3.1 g |
| of which sugars | 1.6 g |
| Fat | 13.2 g |
| of which saturates | 4.4 g |
| Fiber | 0.8 g |
| Sodium | 177 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json).
Instructions
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Wash your hands with soap and water before you begin, and rinse any fresh produce you'll be using.
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Trim fat from pork chops.
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Place chops in a 13x9 inch baking pan.
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Spread onion and peppers on top of chops.
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Sprinkle with pepper and salt.
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Refrigerate for 1 hour.
~60 min -
Preheat oven to 375 °F.
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Cover pan and cook 30 minutes.
~30 min -
Uncover, turn chops and re-cover with onions and peppers, and continue cooking for an additional 15 minutes or until internal temperature reaches 145 °F.
~15 min -
Garnish with fresh parsley.
Track Baked Pork Chops in Kaloria
No manual logging — point your camera at the plate and Kaloria's AI recognizes the dish and logs it with the nutrition panel above in one tap. Voice logging and a food-savvy AI coach are built in too.
Get Kaloria freeFrequently asked questions
Can I use boneless pork chops instead of bone-in for this recipe?
Yes, boneless chops work fine, but keep an eye on cooking time. Boneless cuts tend to cook a little faster, so start checking the internal temperature a few minutes earlier than the recipe suggests. Aim for 145°F and let them rest before serving to keep them from drying out.
Why do the chops need to sit in the refrigerator for an hour before baking?
That resting period is a quick dry-brine. It lets the salt and pepper penetrate the surface of the meat, seasoning it more deeply than a last-minute sprinkle would. It also gives the onion and pepper juices time to start flavoring the chops, so the final bake tastes more cohesive.
What can I substitute for the bell peppers if I don't have both colors on hand?
Using just one color of bell pepper — all green or all red — is perfectly fine. You could also swap in a poblano for a mild kick or use a small can of diced tomatoes with their juices for a saucier finish. The key is keeping about a cup of chopped vegetables total.
How should I store and reheat leftover pork chops?
Store leftovers in an airtight container in the refrigerator for up to three days. To reheat, place the chops in a covered skillet over low heat with a splash of water or broth, or warm them in a 300°F oven until heated through. Avoid the microwave, which can toughen the meat.
What sides go well with these baked pork chops?
Because the dish is relatively light and vegetable-forward, it pairs nicely with something starchy and absorbent. Mashed potatoes, steamed rice, or egg noodles all work well, as does a simple side of roasted green beans or a crisp green salad to keep the plate colorful.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.