Meal Prep
French Onion Smothered Pork Chops
These French Onion Smothered Pork Chops are straight-up comfort food- juicy, seared pork chops covered in a rich, caramelized onion and mushroom gravy, then finished with melty provolone and Swiss. It’s bold, savory, and built like a steakhouse classic, with macros to match. This is the kind of high-protein meal prep that doesn’t hold back- it shows up heavy, cheesy, and ready to carry your week.
- Prep
- 15 min
- Cook
- 30 min
- Makes
- 4 servings
High protein
French Onion Smothered Pork Chops
76.8g protein1009 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 30 mins
- Total Time
- 45 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Pork Chops:
For the French Onion Mushroom Sauce:
For the Base:
For Topping:
Instructions
Cook the Rice:
1 cup dry rice
Prep the Pork Chops:
2 lb boneless pork chops, 1 tsp kosher salt, ½ tbsp black pepper, ½ tbsp dried thyme, ½ tbsp garlic powder, ½ tbsp onion powder
Cook the Mushrooms:
Heat a large skillet over medium-high heat and lightly coat with olive oil. Add sliced mushrooms in a single layer and let cook undisturbed for 3- 4 minutes to develop browning. Stir and continue cooking another 4- 5 minutes until tender and golden. Season lightly with salt and pepper, then remove from skillet and set aside.
2 tbsp olive oil, 16 oz mushrooms
Caramelize the Onions:
In the same skillet, melt butter over medium-high heat. Add sliced onions and sauté for 3- 5 minutes until softened.
2 tbsp unsalted butter, 2 medium yellow onions
6 tbsp beef stock
Sear the Pork Chops:
1 tbsp olive oil
Build the Sauce:
2 tbsp all-purpose flour
1 cup beef stock
Assemble:
Evenly divide pork chops between meal prep containers. Cover with slices of provolone and Swiss cheese. Coat with the French onion mushroom sauce & enjoy!
6 slices provolone cheese, 6 slices Swiss cheese
See it come together
Watch: French Onion Smothered Pork Chops
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 1,009 kcal
- Carbohydrates
- 52.2 g
- Protein
- 76.8 g
- Fat
- 53.9 g
- Saturated Fat
- 23.92 g
- Polyunsaturated Fat
- 4.27 g
- Monounsaturated Fat
- 21.44 g
- Trans Fat
- 1.11 g
- Cholesterol
- 227 mg
- Sodium
- 1,281 mg
- Potassium
- 1,490 mg
- Fiber
- 3.5 g
- Sugar
- 6 g
- Added Sugar
- 0 g
- Vitamin A
- 247 mcg RAE
- Vitamin C
- 7.28 mg
- Vitamin D
- 1.34 mcg
- Calcium
- 671 mg
- Iron
- 5 mg
Estimated ingredient cost
$4.57 per serving · $18.28 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- boneless pork chops: $9.06
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS boneless pork chop category average; cut and trim vary.
BLS: All pork chops, boneless · Price checked 2026-09-21
- kosher salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Three 48 oz packages; total net weight 144 oz.
Walmart: (3 pack) Great Value Coarse Kosher Salt, 48 oz · Price checked 2026-09-21
- black pepper: $0.15
3.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp (ground) = 6.9 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dried thyme: $0.13
1.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp (leaves) = 2.7 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Thyme Leaves, 0.75 oz · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- onion powder: $0.04
3.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.9 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- medium yellow onions: $0.40
244.4 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 onion = 110 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
- mushrooms: $4.52
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Brown mushrooms reference; variety and preparation may differ.
Walmart: Whole Brown Mushrooms · Price checked 2026-09-21
- unsalted butter: $0.24
28.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- beef stock: $0.14
89.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 29.9 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Beef Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- beef stock: $0.38
239.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 29.9 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Beef Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- all-purpose flour: $0.02
15 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 120 g; King Arthur all-purpose flour reference: 120 g/cup; not a weight for all powders. Representative product; brand and package size may differ.
Walmart: Great Value All-Purpose Enriched Flour · Price checked 2026-09-21
- dry rice: $0.38
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Dry long-grain white rice reference.
Walmart: Great Value Long Grain Enriched Rice · Price checked 2026-09-21
- provolone cheese: $1.24
168 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 slice = 28 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Deli Style Sliced Non-Smoked Provolone Cheese, 8 oz, 12 Slices · Price checked 2026-09-21
- Swiss cheese: $0.97
131.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 slice (regular) = 21.9 g; thickness=regular Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Swiss Deli Style Sliced Cheese, 8 oz Package 12 Slices · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein76.8g31%
- Carbs52.2g21%
- Fat53.9g48%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Give the onions and mushrooms their own space in the cooking process. Browning the mushrooms first and cooking down the onions separately builds the French-onion character before the stock becomes sauce. Rushing them all into the pan at once leaves more water to deal with at the finish. This is one of the pork meal preps where the vegetables are also a big part of the sauce.
When packing, distribute the pork first, then spoon the onion-mushroom mixture across all the servings so no one gets a plain chop. Divide the rice separately and make sure it gets some sauce too. The provolone and Swiss can soften against the warm pork; use the listed quantities across the whole batch rather than treating extra slices as an automatic garnish. Finish the chops on the stovetop, checking for 145°F in the thickest part and allowing at least a 3-minute rest before slicing.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and sauce, and reposition the pork during the pause. If the gravy has thickened substantially in the fridge, loosen it with a little water or broth before heating. You can slice the rested chops before packing if you want a lunch that is easier to eat without a knife. For another comfort-food direction, explore the American-inspired recipes or other stovetop meals.
Notes from your kitchen
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From the community
★★★★★
This one started because I was in bulk mode and wanted something way too indulgent. Pork chops + French onion vibes felt inevitable. If you're building muscle- this one is for you!
★★★★★
I have tried many recipes from this website and this one is going on my favorites list! I found myself looking forward to lunch because the flavor of the French Onion Mushroom sauce was perfection! You know the meal prep is good when you are still excited to eat it on day 4!