Are you looking for a delicious and healthy way to enjoy pork chops without sacrificing flavor? Look no further! High blood pressure is a common concern for many people, and consuming high amounts of sodium can exacerbate the issue. That’s why we’ve compiled 20 mouth-watering low sodium pork chop recipes that are not only tasty but also easy on the sodium scale.
From classic roasted pork chops to pan-seared and grilled options, these recipes use herbs, spices, and other flavor enhancers to add depth without relying on excessive salt. Whether you’re a seasoned cook or just looking for some inspiration in the kitchen, we’ve got you covered with this collection of scrumptious and sodium-conscious pork chop recipes.
Herb-Roasted Low Sodium Pork Chops
Elevate your dinner game with this flavorful and tender herb-roasted pork chops recipe, perfect for those watching their sodium intake. This dish is a great option for a quick and easy weeknight meal.
Ingredients:
– 4 low sodium pork chops (6 oz each)
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– 1 tsp garlic powder
– Salt-free seasoning blend (to taste)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, thyme, rosemary, and garlic powder.
3. Place pork chops on a baking sheet lined with parchment paper.
4. Brush the herb mixture evenly over both sides of the pork chops.
5. Season with salt-free seasoning blend to taste.
6. Roast in the preheated oven for 20-25 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Grilled Lemon-Garlic Pork Chops
Elevate your pork chops game with this simple yet flavorful recipe that combines the brightness of lemon and the pungency of garlic. Perfect for a quick weeknight dinner or a summer BBQ.
Ingredients:
– 4 boneless pork chops (1-inch thick)
– 2 lemons, juiced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, salt, and pepper.
3. Brush both sides of the pork chops with the lemon-garlic mixture.
4. Grill pork chops for 5-7 minutes per side, or until cooked through.
5. Let rest for 5 minutes before serving.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Tips:
– Make sure to not overcrowd the grill, cook in batches if necessary.
– Don’t press down on the pork chops while grilling, this can make them tough.
Baked Low Sodium Pork Chops with Apples
Enjoy tender and flavorful pork chops with a hint of sweetness from caramelized apples. This low-sodium recipe is perfect for a quick and delicious dinner.
Ingredients:
– 4 boneless pork chops, trimmed to 1 inch thick
– 2 large apples, peeled and sliced
– 2 tablespoons olive oil
– 1 tablespoon brown sugar
– 1 teaspoon ground cinnamon
– 1/4 teaspoon salt-free seasoning blend (or homemade mix)
– Fresh thyme leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together olive oil, brown sugar, and cinnamon.
3. Add the pork chops to the marinade and toss to coat. Let it sit for 15 minutes.
4. Line a baking sheet with parchment paper. Arrange the apple slices in a single layer.
5. Place the marinated pork chops on top of the apples.
6. Bake for 25-30 minutes or until the internal temperature reaches 145°F (63°C).
7. Remove from oven and let it rest for 5 minutes before serving. Garnish with thyme leaves.
Cooking Time: 25-30 minutes
Pan-Seared Rosemary Pork Chops
Elevate your dinner game with this simple yet flavorful pan-seared rosemary pork chops recipe, perfect for a weeknight meal or special occasion.
Ingredients:
– 4 boneless pork chops (1-1.5 inches thick)
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Season the pork chops with salt and pepper on both sides.
3. Add the olive oil to the preheated skillet and swirl to coat.
4. Sear the pork chops for 2-3 minutes per side, or until browned and cooked through.
5. Remove the pork chops from the skillet and set aside.
6. Reduce heat to medium and add chopped rosemary and garlic to the skillet. Cook for 1 minute, stirring constantly.
7. Return the pork chops to the skillet and spoon some of the rosemary-garlic mixture over each chop.
8. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Low Sodium Pork Chops with Mushroom Gravy
Elevate your mealtime with this flavorful and healthy twist on a classic dish. This recipe yields tender pork chops smothered in a rich, savory mushroom gravy.
Ingredients:
– 4 boneless pork chops (6 oz each)
– 1 cup sliced mushrooms (button or cremini)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1/4 cup low-sodium chicken broth
– 1/4 cup white wine (optional)
– 2 teaspoons Dijon mustard
– 1 teaspoon dried thyme
– Salt-free seasoning blend to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high. Sear pork chops for 2-3 minutes per side, or until browned. Transfer to a baking sheet.
3. Reduce heat to medium and add mushrooms, garlic, and chicken broth. Simmer for 5 minutes, scraping up any browned bits from the pan.
4. Add white wine (if using), mustard, and thyme. Stir to combine.
5. Return pork chops to the skillet and spoon mushroom gravy over them.
6. Bake for 20-25 minutes or until pork reaches an internal temperature of 145°F.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Healthy Honey-Mustard Pork Chops
This recipe combines the sweetness of honey with the tanginess of mustard to create a flavorful and moist pork chop dish that’s perfect for a quick weeknight dinner. With only a few ingredients, you can have this delicious meal on the table in no time!
Ingredients:
– 4 boneless pork chops
– 2 tbsp honey
– 1 tbsp Dijon mustard
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey and mustard until well combined.
3. Season pork chops with salt and pepper.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Sear pork chops for 2-3 minutes on each side.
5. Brush the honey-mustard mixture evenly over both sides of the pork chops.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until pork reaches an internal temperature of 145°F (63°C).
7. Let rest for 5 minutes before serving. Garnish with fresh thyme leaves if desired.
Cooking Time: 20-25 minutes
Low Sodium Pork Chops with Garlic and Thyme
This recipe is a flavorful and healthy twist on traditional pork chops, perfect for those looking to reduce their sodium intake. With the added bonus of aromatic garlic and thyme, this dish is sure to please even the most discerning palates.
Ingredients:
– 4 boneless pork chops
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt-free seasoning blend (such as Mrs. Dash)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together garlic and thyme.
3. Brush the olive oil on both sides of the pork chops.
4. Sprinkle the garlic-thyme mixture evenly over both sides of the pork chops.
5. Season with salt-free seasoning blend to taste.
6. Place the pork chops on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until cooked through, flipping halfway.
Cooking Time: 20-25 minutes
Slow Cooker Low Sodium Pork Chops
Slow Cooker Low Sodium Pork Chops: A Deliciously Easy Meal Solution!
Looking for a flavorful and tender pork chop recipe with minimal sodium? This slow cooker method delivers, perfect for busy weeknights or lazy Sundays.
Ingredients:
– 4-6 boneless pork chops
– 1 can (14.5 oz) diced tomatoes, low sodium
– 1/4 cup chicken broth, low sodium
– 2 tbsp brown sugar
– 1 tsp dried thyme
– Salt-free seasoning blend (optional)
Instructions:
1. Season the pork chops with salt-free seasoning blend, if using.
2. In a slow cooker, combine diced tomatoes, chicken broth, and brown sugar. Stir to combine.
3. Add the seasoned pork chops to the slow cooker. Cover and cook on low for 8-10 hours or high for 4-6 hours.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 8-10 hours (low) or 4-6 hours (high)
Lightly Spiced Pork Chops with Peppers
A flavorful and aromatic twist on a classic pork chop recipe, this dish is perfect for a weeknight dinner or a special occasion. The subtle blend of spices and sweet peppers will leave you wanting more.
Ingredients:
– 4 pork chops (1 inch thick)
– 2 large bell peppers (any color), sliced
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together cumin, smoked paprika, salt, and pepper.
3. Season the pork chops with the spice mixture, making sure to coat evenly.
4. Heat the olive oil in an oven-safe skillet over medium-high heat. Sear the pork chops for 2-3 minutes per side, or until browned.
5. Add the sliced peppers and onion to the skillet. Cook for an additional 5 minutes, stirring occasionally.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the pork is cooked through and the peppers are tender.
Cooking Time: 25-30 minutes
Pork Chops with Low Sodium Soy Glaze
Pork Chops with Low Sodium Soy Glaze: A flavorful and savory dish that’s perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 pork chops (1-inch thick)
– 1/4 cup low sodium soy sauce
– 2 tablespoons honey
– 2 tablespoons brown sugar
– 2 cloves garlic, minced
– 1 tablespoon apple cider vinegar
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, honey, brown sugar, garlic, and vinegar.
3. Season pork chops with salt and pepper.
4. Heat the olive oil in an oven-safe skillet over medium-high heat. Sear pork chops for 1-2 minutes on each side.
5. Brush the glaze all over the pork chops.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until cooked through.
7. Let the pork chops rest for a few minutes before serving.
Cooking Time: 20-25 minutes
Oven-Baked Parmesan Crusted Pork Chops
Elevate your dinner game with this easy and flavorful recipe for oven-baked parmesan crusted pork chops. With a crispy exterior and juicy interior, these chops are sure to please even the pickiest eaters.
Ingredients:
– 4 pork chops (1-1.5 pounds)
– 1 cup panko breadcrumbs
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs and Parmesan cheese.
3. In a separate dish, whisk together olive oil and garlic.
4. Season pork chops with salt and pepper.
5. Dip each pork chop in the olive oil mixture, then coat in breadcrumb mixture, pressing gently to adhere.
6. Place coated pork chops on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Low Sodium Pork Chops with Rosemary Potatoes
Elevate your dinner game with this flavorful and healthy recipe that’s perfect for a weeknight meal or special occasion. By using fresh rosemary and reducing sodium, you’ll enjoy a delicious and nutritious dish without breaking the bank.
Ingredients:
– 4 pork chops (1/2 inch thick)
– 2 large potatoes, peeled and cubed
– 2 tablespoons olive oil
– 2 sprigs of fresh rosemary, chopped
– Salt-free seasoning blend (or to taste)
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and arrange the potatoes in a single layer. Drizzle with olive oil and sprinkle with chopped rosemary.
3. In a separate pan, cook the pork chops over medium-high heat for 3-4 minutes per side, or until browned.
4. Transfer the pork chops to the prepared baking sheet with the potatoes and bake for an additional 15-20 minutes, or until cooked through.
5. Season with salt-free seasoning blend to taste. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 30-40 minutes
Pan-Fried Pork Chops with Fresh Herbs
Elevate your pork chops game with this flavorful and aromatic recipe that combines the richness of pan-frying with the brightness of fresh herbs.
Ingredients:
– 4 pork chops, 1-1.5 inches thick
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat a large skillet or sauté pan over medium-high heat.
2. In a small bowl, mix together olive oil, parsley, garlic, and thyme.
3. Season the pork chops with salt and pepper on both sides.
4. Add the pork chops to the pan and sear for 2-3 minutes per side, or until browned.
5. Reduce heat to medium-low and continue cooking for an additional 5-7 minutes, or until cooked through.
6. Remove from heat and let rest for 2-3 minutes before serving.
Cooking Time: 12-15 minutes
Healthy Pork Chops with Pineapple Salsa
This recipe adds a sweet and tangy twist to traditional pork chops by serving them with a refreshing pineapple salsa. The combination of flavors is sure to delight!
Ingredients:
– 4 boneless pork chops
– 1 cup pineapple chunks
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon olive oil
– 1 teaspoon brown sugar
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season pork chops with salt, pepper, and brown sugar.
3. Heat olive oil in a large skillet over medium-high heat. Sear pork chops for 2-3 minutes per side, or until browned. Transfer to a baking sheet and bake for 15-20 minutes, or until cooked through.
4. Meanwhile, combine pineapple, red onion, jalapeño, and cilantro (if using) in a bowl.
5. Serve warm pork chops with pineapple salsa spooned over the top.
Cooking Time: 25-30 minutes
Low Sodium Pork Chops with Cider Sauce
This recipe offers a delicious and healthy twist on traditional pork chops, using low sodium seasonings and a tangy cider sauce. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless pork chops
– 1/2 cup apple cider
– 2 tablespoons honey
– 1 tablespoon Dijon mustard
– 1 teaspoon Worcestershire sauce (low sodium)
– 1/4 teaspoon paprika
– Salt-free seasoning blend
– Fresh thyme leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together cider, honey, mustard, Worcestershire sauce, and paprika.
3. Season pork chops with salt-free seasoning blend.
4. Place pork chops on a baking sheet lined with parchment paper. Brush with cider mixture.
5. Bake for 20-25 minutes or until pork reaches internal temperature of 145°F (63°C).
6. Let rest for 5 minutes before serving. Garnish with chopped thyme leaves, if desired.
Cooking Time: 20-25 minutes
Pork Chops with No-Salt-Added Dijon Rub
Elevate your pork chops with a flavorful and aromatic rub that combines the richness of dijon mustard with the brightness of herbs. This recipe is perfect for those looking to reduce their sodium intake without sacrificing taste.
Ingredients:
– 4 pork chops (1 inch thick)
– 2 tablespoons no-salt-added dijon mustard
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together dijon mustard, olive oil, garlic, thyme, and paprika.
3. Season the pork chops with the dijon rub, making sure each chop is evenly coated.
4. Place the pork chops on a baking sheet lined with parchment paper.
5. Cook for 20-25 minutes or until the internal temperature reaches 145°F (63°C).
6. Let the pork chops rest for 5 minutes before serving.
Cooking Time: 20-25 minutes
Grilled Pork Chops with Herbed Butter
Elevate your pork chops game with this simple yet flavorful recipe that combines the richness of herbed butter with the smokiness of grilled pork. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 pork chops (1-1.5 inches thick)
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together butter, garlic, parsley, and thyme until well combined.
3. Season pork chops with salt and pepper.
4. Brush both sides of the pork chops with herbed butter.
5. Grill pork chops for 6-8 minutes per side, or until cooked through to an internal temperature of 145°F (63°C).
6. Let rest for 5 minutes before serving.
Cooking Time: 20-24 minutes
Low Sodium Pork Chops in White Wine Sauce
This recipe offers a flavorful and healthy twist on traditional pork chops, using low-sodium ingredients to keep the dish within reach of those monitoring their sodium intake. The white wine sauce adds a rich and creamy element without overwhelming the dish.
Ingredients:
– 4 boneless pork chops (6 oz each)
– 1/4 cup low-sodium chicken broth
– 2 tbsp low-sodium butter, softened
– 1 cup white wine (low-sodium)
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt-free seasoning blend (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a small bowl, whisk together chicken broth and softened butter until smooth.
3. Place pork chops on a baking sheet lined with parchment paper.
4. Brush the chicken broth mixture evenly over both sides of the pork chops.
5. Bake for 20-22 minutes or until cooked through.
6. While pork chops are cooking, combine white wine, garlic, and thyme in a small saucepan.
7. Bring to a simmer and cook for 10-12 minutes or until sauce has thickened slightly.
8. Serve the pork chops with the white wine sauce spooned over the top.
Cooking Time: 35-40 minutes
Balsamic Glazed Pork Chops with Shallots
Savory pork chops are elevated by a rich balsamic glaze and sweet caramelized shallots, perfect for a quick and impressive dinner.
Ingredients:
– 4 pork chops (1-1.5 lbs)
– 2 large shallots, thinly sliced
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season pork chops with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Sear pork chops for 2-3 minutes per side, or until browned. Transfer to a baking sheet.
4. In the same skillet, add sliced shallots and cook for 5-7 minutes, or until caramelized.
5. Add balsamic vinegar, garlic, and a pinch of salt to the skillet. Bring to a simmer and cook for 2-3 minutes, or until slightly thickened.
6. Brush the glaze over pork chops during the last 10 minutes of cooking (20-25 minutes total).
7. Serve warm with caramelized shallots spooned on top.
Cooking Time: 20-25 minutes
Pork Chops with Low Sodium BBQ Marinade
This recipe offers a flavorful twist on classic pork chops, using a low-sodium BBQ marinade that’s perfect for those watching their salt intake. With just the right balance of sweet and tangy, these tender chops are sure to please.
Ingredients:
– 4 pork chops (1-1.5 pounds)
– 1/2 cup low-sodium ketchup
– 1/4 cup apple cider vinegar
– 2 tablespoons brown sugar
– 1 teaspoon smoked paprika
– 1/2 teaspoon garlic powder
– Salt-free seasoning blend (optional)
Instructions:
1. In a small bowl, whisk together ketchup, vinegar, brown sugar, smoked paprika, and garlic powder.
2. Place pork chops in a large zip-top plastic bag or shallow dish. Pour marinade over the chops.
3. Seal bag or cover dish with plastic wrap. Refrigerate for at least 4 hours or overnight.
4. Preheat grill to medium-high heat. Remove pork from marinade, letting excess liquid drip off.
5. Grill pork chops for 5-7 minutes per side, or until cooked through.
6. Let rest for a few minutes before serving.
Cooking Time: 10-15 minutes
Summary
Indulge in the rich flavors of pork chops while keeping your sodium intake in check. This collection of 20 low-sodium pork chop recipes offers a variety of delicious and healthy options for you to try. From classic herb-roasted chops to sweet and tangy honey-mustard glazed ones, there’s something for every taste bud. Try grilling with lemon and garlic, or slow cooking with rosemary potatoes. Whether you’re looking for a quick weeknight dinner or a special occasion meal, these low-sodium pork chop recipes are sure to satisfy.
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