Grilled bone-in pork chop with char marks beside seasoned rice, broccoli, carrots and red pepper, with a cup of sauce on a white plate — Photo: Ceeseven · CC BY-SA 4.0 · Wikimedia Commons

American · Lunch · Dinner

Grilled Pork Chops

Name: Grilled Pork Chops
Prep time: 40 min
Cook time: 15 min
Total time: 55 min
Cuisine: American
Ingredients: 4 chops (about 150 g each) Boneless pork loin chops, trimmed of visible fat (about 2 cm thick); 1 tbsp Olive oil; 2 tbsp Fresh lemon juice; 1 tbsp Dijon mustard; 1 tsp Honey; 3 cloves Garlic, minced; 1 tbsp Fresh rosemary, finely chopped; 1 tsp Dried thyme; 1 tsp Smoked paprika; 1/2 tsp Salt; 1/2 tsp Black pepper, ground

By BerryFit Kitchen · Nutrition checked with USDA data · Updated Oct 11, 2026 · How we make recipes

Lean boneless pork loin chops in a zesty garlic, lemon and rosemary marinade, grilled until juicy with a light smoky char. A simple, high-protein main that pairs well with grilled vegetables or a crisp salad.

Prep: 40 min
Cook: 15 min
Total: 55 min
Serves: 4

Easy
Dairy Free
High protein
Low Carb

12%

Per serving237kcal12% of a 2,000 kcal day

34gProtein

4gCarbs

9gFat

1gFiber

Calories come from: Carbs 6% · Fat 35% · Protein 59%

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Ingredients

For 4 servings

4 chops (about 150 g each)Boneless pork loin chops, trimmed of visible fat (about 2 cm thick)
1 tbsp14 gOlive oil
2 tbsp30 gFresh lemon juice
1 tbsp15 gDijon mustard
1 tsp7 gHoney
3 cloves9 gGarlic, minced
1 tbspFresh rosemary, finely chopped
1 tspDried thyme
1 tspSmoked paprika
1/2 tspSalt
1/2 tspBlack pepper, ground

Steps

1
Pat the pork chops dry with paper towels and trim off any remaining visible fat.
2
In a shallow dish, whisk together the olive oil, lemon juice, Dijon mustard, honey, garlic, rosemary, thyme, smoked paprika, salt and pepper.
3
Add the chops and turn to coat them evenly in the marinade.
4
Cover and refrigerate for 30 minutes (or up to 4 hours).
5
Preheat the grill or a grill pan to medium-high heat and clean the grates.
6
Lift the chops from the marinade, letting the excess drip off, and discard the leftover marinade.
7
Grill the chops for 4 to 5 minutes without moving them, until grill marks form.
8
Flip and grill for another 3 to 5 minutes, until the centre reaches 63 °C / 145 °F on an instant-read thermometer.
9
Transfer to a plate, cover loosely with foil and rest for 5 minutes before serving.

Swaps, storage and make-ahead

Swaps

Use bone-in pork loin chops instead of boneless and add a couple of minutes per side, checking for 63 °C / 145 °F near the bone.
Swap the honey for maple syrup if you prefer, or leave it out for a sharper, less sweet marinade.
Replace the pork with boneless skinless chicken breasts of similar thickness, grilling until they reach 74 °C / 165 °F.
Use 1 tsp dried rosemary in place of fresh if that is easier to find.

Storage

Refrigerate leftover chops in a covered container within 2 hours of cooking and eat within 3 to 4 days, reheating until steaming hot. Sliced cold leftovers also work well in salads or wraps.

Make ahead

Whisk the marinade up to a day ahead and keep it covered in the fridge, then marinate the chops for 30 minutes to 4 hours before grilling.

Nutrition values are for the recipe as written.

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Allergens and nutrition

Contains: MustardSulphites

Check the labels of packaged ingredients for allergens and suitability for your diet.

Full nutrition

	Per serving (171 g)	Per 100 g
Calories	237 kcal	139 kcal
Protein	34.1 g	19.9 g
Carbohydrates	3.6 g	2.1 g
of which sugars	1.7 g	1 g
Fiber	0.6 g	0.4 g
Fat	8.9 g	5.2 g
of which saturated	2.3 g	1.3 g
Sodium	407 mg	238 mg

Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.