Meal Prep
Sweet & Spicy Porkchops
Sweet & Spicy Porkchops are what happens when pork stops playing defense and starts trying to win MVP. These chops get soaked in a sticky soy-honey-sriracha marinade that somehow manages to be sweet, spicy, savory, and borderline addictive all at once. Pair that with roasted broccoli and jasmine rice, and you’ve got a high-protein meal prep that hits way harder than its macros would suggest.
- Prep
- 30 min
- Cook
- 15 min
- Makes
- 4 servings
High protein
Sweet & Spicy Porkchops
58.7g protein657 calories per serving
- Prep Time
- 30 mins
- Cook Time
- 15 mins
- Down Time
- 15 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 Chops & Marinade:
For the Broccoli
For the Rice:
Instructions
1 cup dry jasmine rice
In a medium bowl, whisk together the soy sauce, honey, garlic, ginger, sriracha, sesame oil, and sweet chili sauce.
1 cup Low-sodium soy sauce, 2 tbsp Honey, ¼ cup Sweet chili sauce, 1 tsp Sesame oil, 6 cloves garlic, ¼ cup Sriracha sauce, 4 tsp Fresh ginger
Pour half the marinade over the porkchops & allow to sit for 15-30 minutes. Make sure to reserve the remaining half of the marinade.
2 lb Boneless pork chops
Spray a baking sheet with olive oil spray & lay out the broccoli in an even layer. Season with garlic salt & garlic powder. Once the oven is preheated, roast the broccoli for 10-15 minutes, or until it starts to crisp up & darken.
3 cup Broccoli Florets, 1 tsp Garlic Salt, ½ tbsp Garlic Powder, ½ tsp olive oil spray
Heat the listed olive oil spray in a large skillet over medium-high heat. Add the porkchops to the skillet, discarding any marinade that the 'chops had been soaking in. You will likely need to cook in two pans or two batches to avoid crowding the skillet. Cook chops until browned on the bottom, about 5 minutes.
½ tsp olive oil spray
See it come together
Watch: Sweet & Spicy Porkchops
Nutrition
Per servingEstimates for one serving.
- Calories
- 657 kcal
- Protein
- 58.7 g
- Fat
- 18.5 g
- Carbs
- 61.4 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
- 5.98 g
- Polyunsaturated Fat
- 2.69 g
- Monounsaturated Fat
- 8.05 g
- Trans Fat
- 0.15 g
- Cholesterol
- 152 mg
- Sodium
- 3,457 mg
- Potassium
- 1,325 mg
- Fiber
- 2.9 g
- Sugar
- 16.6 g
- Added Sugar
- 15.4 g
- Vitamin A
- 30 mcg RAE
- Vitamin C
- 58.6 mg
- Vitamin D
- 0.91 mcg
- Calcium
- 80 mg
- Iron
- 4.58 mg
Estimated ingredient cost
$3.52 per serving · $14.06 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 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
- Low-sodium soy sauce: $0.86
255 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Less Sodium Soy Sauce, 15 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 Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. 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
- Sweet chili sauce: $0.44
72 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
2 tbsp = 36 g Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Thai Style Sweet Chili Sauce, 13.25 oz · Price checked 2026-09-21
- Sesame oil: $0.11
4.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · 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. Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. 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
- Sriracha sauce: $0.73
78 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6.5 g Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Huy Fong Foods Sriracha Hot Chili Sauce, Medium, 17 Oz - Low Sodium, No Artificial Preservatives · Price checked 2026-09-21
- Fresh ginger: $0.07
8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Half is explicitly reserved and added to the pan. Count all of that half and half of the soaking half, for 75% of the original mixture. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · 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
- Broccoli Florets: $1.13
228 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 76 g; cut=chopped Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- Garlic Salt: $0.04
5.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 1.4 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Garlic Salt, 5.7 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
- 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
- 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
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein58.7g36%
- Carbs61.4g38%
- Fat18.5g26%
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
Reserve half the sauce before the pork goes into the marinade. That clean portion is what goes into the skillet after the chops are turned, so the finishing sauce has a clear place in the cooking plan. Honey and sweet chili sauce can darken quickly in a hot pan; lower the heat if the coating is catching rather than assuming darker always means better.
Get the rice and broccoli started while the pork marinates in the fridge. Cook the chops in batches if needed, and keep an eye on the sauce as it reduces around them. A small splash of water can help if the pan is getting too dry. Divide the cooked sauce across the pork and rice when packing, with the broccoli alongside if you want it less coated. The broccoli can handle a hotter, longer roast than that sugary pork sauce can handle in the skillet. Use smaller oiled florets, leave room on the tray, and aim for browned, crisp edges while watching the tips for burning.
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 during the pause, checking thicker pieces before adding more time. Sriracha is the easiest heat adjustment in the sauce, while sweet chili sauce still brings its own sweetness and mild heat. For more glazed mains, browse the pork meal preps or the Asian-inspired recipes. The bowl collection offers other ways to organize the same main-and-sides format.
Notes from your kitchen
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From the community
I built this because plain pork chops were getting boring. This version actually makes them interesting again. Let me know if this upgrades your pork chop game!