Garlic Balsamic Pork Chops
If you’ve ever thought pork chops were boring, this recipe is here to shatter that illusion into balsamic-glazed pieces. These Garlic Balsamic Pork Chops are tangy, savory, and just the right amount of sweet—basically what would happen if your favorite steakhouse and your favorite Italian restaurant had a macro-friendly baby. Paired with fluffy jasmine rice and roasted Brussels sprouts, this is one of those meals that makes your coworkers do a slow double-take when you pop the lid off your container at lunch. It smells that good.
With 700 calories and 57g of protein per serving, this recipe hits that magical sweet spot between flavor and fuel. The garlic and balsamic glaze caramelizes beautifully on the pan, giving the pork that irresistible sear while locking in all that juicy tenderness. Meanwhile, the Brussels sprouts roast up with just the right amount of crisp, adding that slightly bitter balance that complements the glaze like a dream. It’s sweet, tangy, & everything you never knew you needed.
You’re here for meal prep that slaps, and this one delivers. Whether you’re cutting, maintaining, or just vibing your way through another week of hitting your macros, these pork chops will absolutely carry you. Don’t be surprised if this one enters your weekly rotation faster than you can say “balsamic reduction.” Let’s get into it.
Garlic Balsamic Pork Chops
Equipment
Ingredients
For the Pork Chops:
- 2 lbs boneless pork loin chops about 4 large chops
- 1 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tbsp garlic powder
- 1/2 tsp dried rosemary
- 1/2 tsp dried thyme
For the Garlic Balsamic Glaze:
- 4 cloves garlic minced
- 1/3 cup balsamic vinegar
- 2 tbsp honey
- 1 tbsp Dijon mustard
- 1 tbsp soy sauce low sodium
For the Rice:
- 1 cup jasmine rice dry
- 1 tbsp rice vinegar optional
For the Brussels Sprouts:
- 1 lb Brussels sprouts halved
- 1 tbsp olive oil
- 1/2 tbsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
Prep the Pork Chops:
- Pat pork chops dry with paper towels. Season both sides with salt, pepper, garlic powder, rosemary, and thyme.2 lbs boneless pork loin chops, 1 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 1/2 tbsp garlic powder, 1/2 tsp dried rosemary, 1/2 tsp dried thyme
Start the Rice:
- Rinse jasmine rice until water runs clear. Cook in your preferred method (I love my rice cooker!) with rice vinegar. Set aside once done.1 cup jasmine rice, 1 tbsp rice vinegar
Roast the Brussels Sprouts:
- Preheat oven to 425°F.
- Toss halved Brussels with olive oil, garlic powder, salt, and pepper. Spread onto a baking sheet and roast for 18-22 minutes, flipping halfway through, until browned and crispy on edges.1 lb Brussels sprouts, 1 tbsp olive oil, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper
Sear the Pork Chops:
- Heat olive oil in a skillet over medium-high heat.
- Add pork chops and sear 3-4 minutes per side until internal temp reaches 145°F.
- Remove from skillet and let rest.
Make the Balsamic Glaze:
- In the same skillet, lower heat to medium. Add minced garlic and cook for 30-60 seconds until fragrant.4 cloves garlic
- Stir in balsamic vinegar, honey, Dijon, and soy sauce. Simmer 3-5 minutes, stirring often, until thickened into a glaze.1/3 cup balsamic vinegar, 2 tbsp honey, 1 tbsp Dijon mustard, 1 tbsp soy sauce
Assemble Your Meal Prep:
- Slice pork chops into strips and drizzle with balsamic glaze.
- Divide rice, Brussels sprouts, and pork evenly into 4 containers.
- Optionally garnish with fresh parsley or extra glaze.
Nutrition
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Why You’ll Love These Garlic Balsamic Pork Chops
This isn’t your grandma’s pork chop recipe (no offense to grandma). These Garlic Balsamic Pork Chops are pan-seared to golden perfection, coated in a rich, tangy-sweet glaze, and paired with a hearty combo of jasmine rice and roasted Brussels sprouts. Every bite is bursting with flavor thanks to the savory garlic and the slightly caramelized balsamic glaze that hugs each pork chop like a culinary love letter.
Whether you’re chasing performance gains or just looking to elevate your meal prep game, this dish checks every box. It’s easy to make, ridiculously tasty, and reheats like a dream. And let’s not ignore the macros—700 calories, 57g protein, 63g carbs, and 24g fat per serving. That’s a heavy hitter in all the right ways.
From the tender, juicy pork to the crisped-up veggies and perfectly cooked rice, this is one of those meals that keeps you excited to open your container every day. Make it once and you’ll be hooked.
Ingredient Substitutions & Customizations
Customizing this recipe to suit your taste or what you’ve got in the fridge is easy:
- Swap the pork chops – Pork tenderloin, chicken breast, or even tofu (if you’re on that plant-based wave) can work well.
- Switch the carb – Sub rice with quinoa, couscous, or mashed potatoes for a different vibe.
- Tame the tang – Use a touch of honey if the balsamic reduction is too sharp for your taste.
- No Brussels? – Try roasted green beans, asparagus, or broccoli instead.
- Add a sauce twist – Mix in a splash of Dijon or Worcestershire for a more robust glaze.
Let your pantry creativity flow.
Expert Tips for Perfect Garlic Balsamic Pork Chops
To make sure your chops come out restaurant-quality, follow these pro-level tips:
- Pat the pork chops dry before searing to get that golden crust.
- Don’t skip resting – Let the pork rest for 5 minutes post-sear to lock in juices.
- Deglaze like a boss – Scrape up all those pan bits for max flavor.
- Use a meat thermometer – Pork is done when it hits 145°F internally.
- Thicken the glaze – Simmer it an extra minute or two if it’s too runny for your liking.
Serving Suggestions & Storage Tips
Here’s how to keep your meal prep fresh, delicious, and low-effort:
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze the pork (without glaze) for up to 2 months. Add glaze fresh for best results.
- Reheat: Microwave with a splash of broth to keep things juicy or pan-fry for a crispy edge.
- Serve with: A wedge of lemon for brightness or an extra drizzle of glaze for indulgence.
Optional Garnishes
- Fresh parsley or thyme for a herby finish
- Shaved parmesan over the rice
- Lemon or lime zest for brightness
- Chili flakes if you want a little heat
FAQs
Can I grill the pork chops instead of pan-searing?
Absolutely. Grilling adds a smoky depth that works beautifully with the balsamic glaze. Just don’t forget to baste!
What cut of pork is best?
Boneless pork chops or pork loin medallions are ideal—they cook quickly and stay juicy with the glaze.
How do I know when the pork is fully cooked?
Use a meat thermometer. Pork is safe to eat at 145°F (63°C), but letting it rest ensures perfect texture.
Can I meal prep this ahead of time?
Yes! Make the pork and glaze separately, then combine when ready to serve. This keeps everything tasting fresh and prevents overcooked textures.
Can I make this low carb?
Totally. Swap the rice for cauliflower rice or roasted spaghetti squash to keep the carbs in check.
6 Other High-Protein Pork Recipes to Try
Looking for more macro-friendly pork recipes that are easy to prep, reheat like a dream, and pack serious protein per serving? These high-protein pork meals are perfect for your weekly meal prep—whether you’re bulking, cutting, or just tired of dry chicken.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
- Garlic Steak Bites with Creamy Mac & Cheese – The ultimate high-protein comfort food—juicy steak, creamy pasta, and insane reheating power.
- Chipotle Honey Chicken Bowls – 53g of protein per bowl with smoky-sweet flavor and lime-infused jasmine rice—perfect for muscle-building meal prep.
- Sun-Dried Tomato Chicken Pasta – High-protein chicken pasta with creamy sun-dried tomato sauce that reheats like a dream.
- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
Master the Macro Mindset
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.