Meal Prep
Rosemary Garlic Porkchops
These Rosemary Garlic Porkchops bring serious steakhouse energy to your meal prep with juicy, pan-seared pork chops basted in a rich garlic butter and fresh rosemary sauce that absolutely delivers on flavor. Paired with crispy, golden brussels sprouts that soak up every bit of that garlicky goodness and served over fluffy rice, this is high-protein, low-effort meal prep that feels way more indulgent than it should. Minimal ingredients, maximum payoff- get in there and make it happen.
- Prep
- 15 min
- Cook
- 20 min
- Makes
- 4 servings
- Prep Time
- 15 mins
- Cook Time
- 20 mins
- Total Time
- 35 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 CHOPS:
For the SPROUTS:
For the Rice:
For the Rosemary Garlic Butter:
Instructions
Cook the Rice
Cook jasmine rice with rice vinegar according to your preferred method (I love my rice cooker). Set aside.
1 cup dry jasmine rice, 1 tbsp Rice Vinegar
Roast the Brussels Sprouts
24 oz Brussels sprouts, ½ tsp olive oil spray, 1 ½ tsp Seasoned salt, 1 tsp Red pepper flakes, 1 tsp Onion powder, 1 tbsp Garlic powder
Season the Pork Chops
2 lb boneless pork loin chops, 2 tbsp Garlic powder
Sear the Pork Chops
½ tsp olive oil spray
Make the Garlic Rosemary Butter
3 tbsp Rosemary, 6 cloves garlic, 2 tbsp Butter
Baste the Pork Chops
Assemble and Serve
Nutrition
Per servingEstimates for one serving.
- Calories
- 627 kcal
- Protein
- 61.6 g
- Fat
- 15.7 g
- Carbs
- 59.8 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
- 6.81 g
- Polyunsaturated Fat
- 1.58 g
- Monounsaturated Fat
- 6 g
- Trans Fat
- 0.29 g
- Cholesterol
- 165 mg
- Sodium
- 778 mg
- Potassium
- 1,723 mg
- Fiber
- 8.2 g
- Sugar
- 4.1 g
- Added Sugar
- 0 g
- Vitamin A
- 124 mcg RAE
- Vitamin C
- 145.88 mg
- Vitamin D
- 0.68 mcg
- Calcium
- 119 mg
- Iron
- 6.17 mg
Estimated ingredient cost
$4.10 per serving · $16.41 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
- Garlic powder: $0.22
19.4 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
- olive oil spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- Brussels sprouts: $4.75
680.4 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 spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- Seasoned salt: $0.10
7.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 1.2 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Lawry's Kosher Seasoned Salt, 8.0 oz Bottle · Price checked 2026-09-21
- Red pepper flakes: $0.05
1.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- Onion powder: $0.03
2.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.4 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- Garlic powder: $0.11
9.7 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
- 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
- Rosemary: $0.69
5.1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 1.7 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Rosemary, 0.5 oz Clamshell · Price checked 2026-09-21
- garlic: $0.32
18 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
- 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
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein61.6g39%
- Carbs59.8g38%
- Fat15.7g23%
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 rosemary-garlic butter goes into the pan after the pork has been seared. Strip the fresh rosemary leaves from the woody stems and mince them very finely before that stage so the butter does not keep heating while you finish chopping. Lower the heat as directed and watch the garlic closely; the goal is an aromatic finishing butter, not dark garlic throughout the batch. Whole rosemary needles can be distracting to eat, especially in a reheated lunch. A fine mince is the approach I would use here to keep the flavor without big pieces of herb in every bite.
Start the rice and Brussels sprouts first, then cook the chops near the end of the roasting time. After resting the pork, slice it if you prefer a lunch that does not need a knife. Spoon the cooked rosemary butter across the portions and let some reach the rice. This is a savory alternative to the sweeter glazes in the pork meal-prep collection. Let the oil-coated sprouts brown properly rather than pulling them while they are pale. A hot oven gives you crisp edges, but the loose leaves need watching so they do not burn.
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 turn the pork and sprouts during the pause. Add a small splash of water if the rice is dry rather than automatically adding more butter. The red pepper flakes are on the sprouts, so reduce them there if you want a gentler meal. For other ways to coordinate a skillet main with a vegetable side, explore the stovetop recipes or the bowl archive.
Notes from your kitchen
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From the community
I made this recipe because rosemary ROCKS! And it belongs on porkchops- along with a healthy dose of garlic. I've had it a bunch of times and it holds up well. Chime in if you give this one a go!