French Onion Smothered Pork Chops
There is one thing I want to make crystal clear right off the bat here. It’s that, if you are trying to lose weight, this is NOT the recipe for you. French onion smothered pork chops are an absolute 1000+ calorie BOMB to the macro tracker. So with that said, Winter is upon us, & I’m trying to gain 15 pounds on my quest to join the 1000 club, so this is the PERFECT recipe for that goal. And let me tell you, these French onion smothered pork chops are next level.
We’re talking golden-browned pork chops, drenched in gooey melted cheese and the richest, caramelized onion sauce you’ve ever conceived. Add crispy roasted Brussels sprouts and a bed of fluffy rice, and you’ve got true meal prep enlightenment. Oh, and the macros on this 1000 calorie recipe? Still fantastic. You won’t catch me slacking on the macros. These bad boys have a whopping 75g of protein per serving. Skip the double scoop of protein powder- dive into these badass porkchops.
French Onion Smothered Pork Chops
Equipment
Ingredients
For the Chops:
- 2 pounds boneless pork chops
- 1 tsp kosher salt
- 1/2 tbsp black pepper
- 1/2 tbsp dried thyme
- 1/2 tbsp garlic powder
- 1/2 tbsp onion powder
For the Sprouts:
- 1.5 pounds brussels sprouts
- 1 tbsp olive oil
- 1 tbsp onion powder
- 1/2 tbsp garlic powder
- 1 tsp pepper
- 1/2 tsp salt
Other Ingredients:
- 1 cup rice
- 2 medium yellow onions peeled & cut into half-moon slices
- 2 tbsp unsalted butter
- 2 tbsp olive oil
- 6 tbsp beef stock
- 1 tbsp olive oil
- 1 cup beef stock
- 2 tbsp all purpose flour
- 6 slices provolone cheese
- 6 slices swiss cheese
Instructions
- Begin cooking rice according to your preferred method. I love my rice cooker!1 cup rice
- Preheat oven to 400°F. In a large mixing bowl, season porkchops evenly with salt, pepper, thyme, garlic powder, & onion powder.2 pounds boneless pork chops, 1 tsp kosher salt, 1/2 tbsp black pepper, 1/2 tbsp dried thyme, 1/2 tbsp garlic powder, 1/2 tbsp onion powder
- Chop sprouts in halves, or quarters for particularly large ones. Season with olive oil, onion powder, garlic powder, pepper, & salt. Toss to combine, then spread over a baking sheet.1.5 pounds brussels sprouts, 1 tbsp olive oil, 1 tbsp onion powder, 1/2 tbsp garlic powder, 1 tsp pepper, 1/2 tsp salt
- Preheat oven to 400°F . Melt butter and olive oil in two separate large skillets (1 tbsp of each.. in each) over medium-high heat. Add sliced onions and sauté 3-5 minutes, until soft.2 tbsp unsalted butter, 2 tbsp olive oil, 2 medium yellow onions peeled & cut into half-moon slices
- Add 3 tbsp beef stock to each skillet and continue to cook, stirring occasionally, for 10-12 minutes, until onions are extremely tender and golden brown.6 tbsp beef stock
- Transfer onions to a plate. Do NOT wipe out skillet.
- Reduce heat to medium, add 1/2 tbsp of olive oil to each skillet and cook pork chops, about 4-5 minutes per side, until golden brown. Transfer pork chops to a separate plate.1 tbsp olive oil
- Return cooked onions to pan and sprinkle with flour. Stir to coat and cook about a minute. Add remaining 1 cup beef stock and stir often until mixture comes to a boil. Season with a pinch of salt and pepper.2 tbsp all purpose flour, 1 cup beef stock
- Nestle the porkchops in a 9×13 baking dish, covering with the entire French onion mixture. Top with slices of provolone & swiss cheese.6 slices provolone cheese, 6 slices swiss cheese
- Add baking sheet of sprouts & French onion porkchop baking dish to oven and bake 8-10 minutes, until cheese is melted and gooey. Keep brussels sprouts in slightly longer, broiling for the last few minutes to achieve desired crispiness.
- Separate into 4 separate portions & serve over a bed of rice. Garnish with some additional black pepper if desired. Enjoy!
Nutrition
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❤️ Why You’ll Love These French Onion Smothered Pork Chops
This recipe is basically a cozy Sunday dinner disguised as a macro-friendly meal prep.
You start with juicy pan-seared pork chops, layer them in rich French onion gravy, melt provolone and Swiss cheese over the top, and finish the whole thing with roasted Brussels sprouts and a bed of fluffy rice.
This one is hearty and indulgent, but still gives you 75g of protein per serving with enough carbs and fat to leave you full for hours. It’s everything you want from comfort food—gooey, savory, rich—but balanced for performance and fuel.
If your cravings lean cheesy and craveable, this one’s your new MVP.
⭮️ Ingredient Substitutions & Customizations
💥 Cheese Swap
Try mozzarella for a milder melt or gruyère for even more authentic French onion vibes. Lactose-sensitive? Use a dairy-free cheese alternative.
💥 Pork Substitutes
Thin chicken breasts or boneless thighs will also work well. Just adjust cooking time accordingly.
💥 Lighten It Up
Use half the cheese and opt for low-sodium broth to dial things back. You can also swap some of the butter for extra olive oil.
💥 Sauce Thickness
Add more flour for a thicker gravy or reduce broth for a more concentrated onion mix.
💥 Vegetable Variety
Not into sprouts? Sub with roasted carrots, green beans, or even asparagus. Whatever fits your mood and macros.
🔥 Expert Tips for Perfect Smothered Pork Chops
🔥 Cook Onions Low and Slow
Don’t rush this step. The deep flavor comes from letting the onions fully caramelize with butter, oil, and broth.
🔥 Avoid Overcooking Pork
Sear until golden but not dry. Remember—they’ll finish in the oven. Internal temp of 145°F is your sweet spot.
🔥 Build the Sauce in the Same Pan
Don’t clean the skillet after searing. All those brown bits at the bottom = built-in flavor for the onion gravy.
🔥 Broil at the End
Broil the pork chops + cheese in the last few minutes for that gooey, golden topping. Do the same for the sprouts.
🍽️ Serving Suggestions & Storage Tips
🪱 Storage
Store pork, rice, and veggies in meal prep containers for up to 4 days. For best results, store cheese-topped chops separately if possible.
🔥 Reheating
Microwave in short bursts with a splash of broth or water to keep things juicy. Reheat covered to retain moisture.
🍚 What to Serve With
You already have a complete meal, but if you want more volume: add a light salad or a dollop of Greek yogurt on the side for contrast.
🥢 Garnish Ideas
- Fresh chopped parsley
- Cracked black pepper
- Extra caramelized onions
- A pinch of flaky salt
- A splash of balsamic glaze (trust me)
❓ FAQs
Can I use bone-in pork chops?
You can! Just extend the cooking time by a few minutes and make sure they reach 145°F internally.
Can I prep this ahead of time?
Yes. It holds up great for 3-4 days. Reheat gently and keep any extra sauce to revive leftovers.
Can I use store-bought French onion soup?
It’s not ideal, but if you’re short on time, it works. Just thicken with a bit of flour and adjust seasoning.
Can I freeze it?
Yes—just skip the cheese topping when freezing. Add fresh cheese before reheating.
Is it really over 1,000 calories?
Yep. This is a heavy hitter. But you can easily portion down or reduce cheese/butter to shave calories off.
🥓 More High-Protein Pork Recipes to Try Next
- 🍜 Honey Garlic Pork – Sticky, sweet, and protein-rich.
- 🥓 Parmesan-Crusted Pork Chops – Crispy, golden, and meal prep-friendly.
- 🌿 Garlic Lemon Herb Pork Chops – Bright, zesty, and packed with flavor.
- 🌿 Rosemary Garlic Pork Chops – Rustic and savory with a herby kick.
💭 Want to see how I build a flexible, high-protein prep plan that fits real life?
🔗 Check out my full meal prep strategy here.