Baked pork chops are easy and quick to make, but are nutritious and mouth-watering! With simple ingredients, you can make pork chops in the oven, which are good for meal prep, daily meals, or even parties. Let’s learn how to make oven baked pork chops with high protein and fat to meet our daily macronutrient needs.
Baked pork chops are one of the easiest high-protein meals you can make to hit your daily macronutrient goals. If you want balanced daily macros, use this free Carnivore Macro Calculator to find the right ratio based on your age, gender, and activity level.
Pork contains zero carbohydrates and has a balance of protein and fat that boost ssatiety, helps muscle maintenance, and provides steady energy levels.
Whether you are on a Keto or Carnivore Diet, fattier cuts of meat help you maintain ketosis and benefit from the simplicity of meat-based meals.
Unlike many pork chop recipes that rely on breading or sugary marinades, oven baking brings out the best taste of the meat itself.
You can season it with salt and butter if you are on a zero-carb Carnivore Diet, or add herbs and spices if you are on a Keto Diet without affecting macros. This flexibility makes baked pork chops a reliable food for those on a Low-Carb Diet.
Additionally, oven baking reduces the risk of burning or uneven cooking that can happen with pan frying. When you control temperature and internal doneness, you get juicy meals every time.
This method works especially well for thick pork chops, which stay tender when cooked slowly and rested properly.
Finally, baked pork chops scale easily for meal prep. You can cook several servings at once, store them for the week, and reheat without losing texture. So, it is good for busy weeknights, batch cooking, or simple Carnivore meal plans.
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The key to baking juicy pork chops in the oven is controlling the temperature and timing.
Pork dries out quickly when it exceeds its ideal internal temperature. The sweet spot for doneness is 63°C (145°F), then you need to let it rest to redistribute juices throughout the meat.
Always let pork chops rest after baking. Resting for five minutes allows muscle fibers to relax and keep the juices. Cutting too soon releases moisture, making even perfectly cooked pork chops seem dry.
Oven baking works best at 200°C (400°F), which is hot enough to brown the outside but gentle enough to avoid drying the center.
Lower temperatures can make baked pork chops tough, while too much high heat causes moisture loss. Using an oven thermometer is a great help, which is especially important for thick pork chops in oven recipes.
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Cooking time depends on thickness, not weight. Thin pork chops cook fast but dry quickly, while thick cuts stay tender. You can use a thermometer to get the most reliable results, but you can also use the simple timing chart below:
If you are cooking pork chops right after taking them out of the fridge, add 1-2 minutes to the timing. But it is better to avoid baking frozen pork chops directly, as this causes uneven cooking and moisture loss.
To get the best results, start checking doneness five minutes before the expected finish time. Small variations in oven settings, pan materials, and chop thickness can affect cooking times.
Another factor you need to consider is seasoning, which helps keep moisture. Salt draws moisture to the surface at first but then reabsorbs into the meat, making it more tender.
Adding butter or animal fat helps protect the surface during baking and gives the meat a delicious taste without adding carbohydrates.
There are also differences in timing and results when you are baking bone-in and boneless pork chops in the oven.
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Bone-in pork chops tolerate drying or overcooking better in the oven because the bone helps distribute heat. So, the center does not overcook before the outside finishes.
That is why many cooks find bone-in chops juicier and more flavorful, especially for thicker cuts.
Boneless pork chops cook slightly faster and are easier to portion. They are great for meal prep or slicing into salads and bowls. You can also add fat, such as butter or olive oil, to compensate for their leanness.
Bone-in rib chops are better for Keto Diets because they have higher fat content, making them more satiating.
Both bone-in and boneless work well for a Carnivore Diet as long as the meat quality is good and the cooking temperature is controlled.
Now that we have learned about timing, temperature, and thickness, let’s use the following baked pork chops recipe and make a nutritious and delicious meal.
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It takes a total of 30 minutes to make 4 servings of these Keto garlic butter baked pork chops. Cooking takes about 20 minutes, and you need about 10 minutes for preparation. Let’s get cooking!
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Calories: 360 kcal | Protein: 34 g | Fat: 24 g | Carbohydrates: 1 g | Net carbs: 1g
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If you are on a Carnivore Diet, you will love this baked pork chop recipe because 4 servings of it are ready in under 30 minutes, and you need only 3 simple ingredients. Needless to say, it is a zero-carb dish with high fat and protein.
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Calories: 420 kcal | Protein: 38 g | Fat: 30 g | Carbohydrates: 0 g
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Pork chops usually get dry due to overcooking or using chops that are too thin. Thin cuts cook quickly but lose moisture just as fast. Choosing thicker pork chops gives you more control over doneness.
Another common mistake is skipping the resting time. Cutting meat immediately after baking releases juices that should remain inside. Even two minutes of rest improves the texture a lot, but five minutes is ideal.
Cooking at too low a temperature can also cause dryness. While it may seem safer, low heat keeps chops in the oven longer, which actually increases moisture loss. Baking at 200°C strikes the right balance between browning and juiciness.
Finally, a lack of fat reduces tenderness. Adding butter, tallow, or olive oil (only on Keto) helps seal the surface and improve flavor. This is especially helpful for boneless pork chops.
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Here are the most frequently asked questions about baked pork chops in oven and their answers.
Thick pork chops (1.5-2 inches) usually take 22-30 minutes at 200°C (400°F). You can confirm doneness with a thermometer to reach 63°C.
No, covering traps steam, which prevents browning and can make the meat rubbery.
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The best temperature is 200°C (400°F), which cooks pork quickly while keeping moisture.
Use thicker cuts, add fat like butter or oil, and avoid cooking past 63°C internal temperature. Let it rest for 5 minutes before serving.
It is not recommended. Frozen pork chops cook unevenly and dry out before the center cooks.
Yes, pork chops contain zero carbohydrates and provide protein and fat. So, they are perfect for Keto and Carnivore diets.
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