Meal Prep
Garlic Balsamic Pork Chops
Garlic Balsamic Pork Chops are what happens when sweet, tangy glaze energy collides with juicy pork chops, crispy Brussels sprouts, and fluffy jasmine rice. The balsamic caramelizes beautifully in the pan, the garlic comes through hard, and the whole thing somehow tastes like a steakhouse meal while still staying fully macro-friendly. If your lunch container has ever needed a little more personality, this one delivers.
- Prep
- 25 min
- Cook
- 25 min
- Makes
- 4 servings
High protein
Garlic Balsamic Pork Chops
59.3g protein645 calories per serving
- Prep Time
- 25 mins
- Cook Time
- 25 mins
- Total Time
- 50 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 Garlic Balsamic Glaze:
For the Rice:
For the Brussels Sprouts:
Instructions
Prep the Pork Chops:
Pat pork chops dry with paper towels. Season both sides with salt, pepper, garlic powder, rosemary, and thyme.
2 lb boneless pork loin chops, 1 tbsp olive oil, 1 tsp salt, ½ tsp black pepper, ½ tbsp garlic powder, ½ tsp dried rosemary, ½ 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 dry 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, ½ tbsp garlic powder, ½ tsp salt, ½ tsp black pepper
Sear the Pork Chops:
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
½ cup balsamic vinegar, 2 tbsp honey, 1 tbsp Dijon mustard, 1 tbsp soy sauce
Assemble Your Meal Prep:
Nutrition
Per servingEstimates for one serving.
- Calories
- 645 kcal
- Protein
- 59.3 g
- Fat
- 15.4 g
- Carbs
- 64.8 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 3.88 g
- Polyunsaturated Fat
- 1.87 g
- Monounsaturated Fat
- 8.7 g
- Trans Fat
- 0.05 g
- Cholesterol
- 150 mg
- Sodium
- 1,293 mg
- Potassium
- 1,489 mg
- Fiber
- 5.7 g
- Sugar
- 16.1 g
- Added Sugar
- 8.6 g
- Vitamin A
- 44 mcg RAE
- Vitamin C
- 96.94 mg
- Vitamin D
- 0.68 mcg
- Calcium
- 100 mg
- Iron
- 5.63 mg
Estimated ingredient cost
$4.14 per serving · $16.54 for this batch
Ingredient costs and assumptions
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.
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 loin 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
- 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
- salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · 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
- dried rosemary: $0.07
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.2 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Rosemary Leaves, 0.8 oz · Price checked 2026-09-21
- dried thyme: $0.05
0.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 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: $0.22
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 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: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- balsamic vinegar: $1.89
127.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Balsamic Vinegar of Modena, 8.45 fl oz · Price checked 2026-09-21
- honey: $0.55
42 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- Dijon mustard: $0.13
18 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Organic Dijon Mustard, 12 oz · Price checked 2026-09-21
- soy sauce: $0.12
16 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- Brussels sprouts: $3.17
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Brussels Sprouts 1lb Bag, Fresh Produce · 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
- 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
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein59.3g37%
- Carbs64.8g41%
- Fat15.4g22%
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
The glaze for these chops is made in the pan after the pork cooks, so there is no marinating step to schedule. Have the balsamic, honey, Dijon, and soy sauce measured before searing; once the chops come out to rest, the sauce can go straight into the same skillet. It is a useful option in the pork recipe collection when you want a glazed meal without remembering a marinade earlier in the day.
Start the rice and Brussels sprouts first, then slice the rested pork into strips for portioning. Drizzle the glaze across the slices rather than leaving it in a puddle at the bottom of the container. Keep the sprouts alongside the rice so you can decide whether to mix them into the glaze when you eat. The sprouts are worth roasting until their oiled edges turn brown and crisp, with plenty of space around them. Watch the loose leaves closely at the end so the crisp finish does not become a burnt one.
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. Turn the pork slices and stir the rice during the pause. A little water on the rice is enough if it needs moisture; extra glaze changes the balance of sweetness and acidity as well as the portion. Broccoli could be a vegetable swap to try, with its roasting time adjusted separately. More herb-and-garlic combinations are in the Mediterranean-inspired archive, while the bowl collection offers different ways to assemble the same kind of lunch.
Notes from your kitchen
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From the community
This recipe exists because I hadn't put any true balsamic flavors on the blog yet- and I just had to remedy that error. This recipe reinforces that garlic & balsamic combinations stay on top. Let me know if this changed your meal prep game!