Low-Calorie Pork Recipes

Find healthy, delicious low-calorie pork recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Garlic-Lime Pork with Farro & Spinach

Rating: 5 stars
2
In this easy main dish recipe, pork chops are paired with farro and spinach in a zesty peanut butter-lime sauce. This one-skillet meal will be on the table in under 30 minutes and requires minimal cleanup.
By Diabetic Living Magazine

Pork Chops with Roasted Cauliflower and Onions

This quick one-skillet vegetable and pork main dish recipe makes a great weeknight dinner. Look for pre-cut cauliflower florets in the produce aisle of your grocery store to cut down on prep time, and your dinner will be on the table in just 30 minutes!
By Diabetic Living Magazine

Paprika Baked Pork Tenderloin with Potatoes & Broccoli

Rating: 5 stars
1
You'd never guess that this elegant meal comes together on just one baking sheet. While the pork rests, whip together an easy red pepper sauce to complete this impressive and healthy dinner. The sauce would also be delicious with chicken. We're willing to bet this easy sheet-pan dinner recipe will go into heavy rotation on your kitchen playlist.
By Sara Haas, R.D.N., L.D.N.

Pork & Green Bean Stir-Fry

Apricot jam adds just the right amount of sweetness to balance the spicy, salty and umami flavors without turning the sauce into a sugar bomb. Serve with cooked rice to round out the meal.
By Breana Killeen

Hawaiian Pork

Rating: 5 stars
4
Take your guests on a culinary trip to the islands with this Hawaiian-inspired pork recipe. The tenderloin is roasted with pineapples, sweet peppers and onion in a mouthwatering sauce flavored with soy, lime juice and ginger. Add a bit of fresh cilantro to each serving and you'll be eating like the island locals!
By Diabetic Living Magazine

Air-Fryer Pork Chops

Rating: 4 stars
2
These crispy breaded air-fryer pork chops don't require a lot of oil to create a deep-fried crispy crust. Serve them with your favorite dipping sauce or alongside roasted veggies. Want to double the recipe? Depending on the size of your air fryer, you may have to cook the pork chops in batches, but that's easy to do.
By Adam Hickman

Pork Chops with Balsamic Sweet Onions

Rating: 4.67 stars
4
Balsamic onions and raisins add a burst of sweet and savory flavor to pan-seared pork chops. Round out this healthy dinner recipe with sweet potatoes and green beans.
By Julia Levy

Pork Chops with Garlicky Broccoli

Rating: 4 stars
2
A little Parmesan in the pork chops' crunchy coating makes it extra-flavorful. The broccoli is simple yet special--try it alongside just about anything you're cooking, but it pairs perfectly with the pork here for a satisfying healthy dinner ready in just 30 minutes.
By Liz Mervosh

Golden Baked Pork Cutlets

Rating: 4.33 stars
4
These quick breaded pork cutlets made with just a few ingredients are so delicious everyone will be wishing they helped make them. Cutting the super-low-fat pork tenderloin into long fillets makes it quick-cooking. Serve with a medley of steamed vegetables and a side of mashed potatoes for a taste of nostalgia.
By EatingWell Test Kitchen

Mediterranean Pork Chops

These Mediterranean Pork Chops are seasoned with rosemary and ready in just 45-minutes.
By Diabetic Living Magazine

Slow-Cooker Baby Back Ribs

Rating: 4.75 stars
4
This easy load-and-go crock pot recipe is a great dinner to make with your kids. Let the kids stir the sauce while you rub the ribs, then just let the slow cooker do the rest of the work! Serve with a colorful coleslaw and brown rice.
By Carolyn Casner

Mustard-Maple Pork Tenderloin

Rating: 4.78 stars
26
Pork tenderloin is about as lean as it comes so it's a great healthy option, but it shouldn't be overcooked as it can dry out. Maple and mustard make a sweet-and-savory mahogany-colored sauce. A delicate note of sage gives it a wintery touch. Fresh thyme or rosemary also work if you prefer. Serve with barley, roasted squash and a Pinot Noir.
By EatingWell Test Kitchen
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Inspiration and Ideas

Broccoli, Ham & Cheese Quiche

Broccoli, Ham & Cheese Quiche
Rating: Unrated
5
This quiche recipe is full of broccoli, Cheddar cheese and smoky ham surrounded by a crispy hash brown crust. Look for precooked shredded potatoes in the dairy section or in the produce section--or use frozen hash brown potatoes in this easy quiche recipe.
Curried Pork Chops with Roasted Apples & Leeks

Curried Pork Chops with Roasted Apples & Leeks
Rating: Unrated
2
In this healthy oven-baked pork chop recipe, roasted apples and leeks lend a sweet-and-tart note. If you always chop the dark green tops off your leeks, don't discard them this time--they have a delicious flavor and become meltingly tender when roasted.
Pork Paprikash with Cauliflower "Rice"

Pork Paprikash with Cauliflower "Rice"
Rating: Unrated
1
Sheet-Pan Pork & Cherry Tomatoes

Sheet-Pan Pork & Cherry Tomatoes
Rating: Unrated
1
Instant-Pot Mojo Pork

Instant-Pot Mojo Pork
Rating: Unrated
3
Panko-Crusted Pork Chops with Asian Slaw

Panko-Crusted Pork Chops with Asian Slaw
Rating: Unrated
1

Pork Zuppa

This rich Italian soup, made with ground pork and potatoes, is sure to satisfy everyone who tries it. Using a slow cooker makes this recipe easy to execute.

All Low-Calorie Pork Recipes

Mushroom-Sauced Pork Chops

Rating: 4 stars
2
Mushroom soup and fresh mushrooms give earthy flavor to pork chops in this slow-cooker recipe.
By Diabetic Living Magazine

Bone-In Pork Chops with Grilled Peaches & Arugula

This easy grilling recipe sears both the pork and the peaches on the grill. When peaches are not in season, you can make this recipe with pears or apples instead.
By Jamie Gates

Pork Tenderloin with Apple-Onion Chutney

If you'd like the chutney in this pork tenderloin recipe to be both sweet and tart, opt for sweet apples like red or golden delicious and sweet onion.
By Diabetic Living Magazine

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

Rating: 4.86 stars
7
In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.
By EatingWell Test Kitchen

Pulled Pork with Caramelized Onions

Rating: 4.52 stars
14
Traditional pulled pork is barbecued, which gives it a smoky flavor. But the slow cooker happens to be the absolute easiest way to cook pulled pork--and you can get a hint of smoke by adding chipotle chile. Serve the pulled pork with potato salad, collard greens and grits. Or make it into a sandwich and serve it on a bun with coleslaw.
By Judith Finlayson

Scrambled Eggs with Ramps & Bacon

In this healthy breakfast recipe, a small amount of bacon fat is enough to cook the ramps, shallots and eggs while adding amazing smoky flavor. This fast and easy recipe is quick enough for breakfast but also makes a satisfying supper when served with a green salad.
By EatingWell Test Kitchen

Pork Picadillo

Rating: 5 stars
3
Picadillo, with its lively sweet-and-sour taste, is a classic Cuban dish that almost every family has a version of. It's traditionally made with ground beef, but because beef is expensive and in very short supply, Cubans use pork instead in this easy recipe. Picadillo is a great party dish, since it reheats well. Serve with rice or polenta.
By Darra Goldstein

Roast Pork with Sweet Onion-Rhubarb Sauce

Rating: 4.8 stars
3
Tart rhubarb is balanced by sweet onions in this sumptuous sauce for roasted pork tenderloin. If you can't find fresh rhubarb for this, use frozen (no need to thaw it first). For dinner in a hurry, try two quick sides like whole-wheat couscous and steamed broccoli.
By EatingWell Test Kitchen

Sesame-Ginger Pork Patty with Grilled Pineapple

Rating: 3.25 stars
4
Ditch the bun and serve this Asian-inspired pork burger with sweet grilled pineapple on top of a zesty watercress-and-carrot salad. We like the taste and texture of fresh pineapple for this recipe, but canned pineapple rings work well too. Serve with short-grain brown rice.
By EatingWell Test Kitchen

Pork Tenderloin "Rosa di Parma"

Rating: 4.88 stars
5
It's not unusual to find a Parmigiano-Reggiano-stuffed roasted pork tenderloin like this served at special family celebrations in the Italian province of Parma, but it's often made with beef. This version doubles down on the pork by stuffing it with prosciutto along with the cheese. You can certainly use Italian prosciutto, but consider cured American hams like La Quercia's Tamworth Prosciutto.
By Bruce Aidells

Prosciutto & Asparagus Strata

Rating: 3.5 stars
2
This breakfast strata recipe, loaded with onions, leeks and asparagus, is a great way to serve eggs to a crowd for brunch. This healthy breakfast casserole is lightened up by using less bread, low-fat milk and more vegetables. The egg mixture and vegetables can be made ahead, but plan to put the strata in the oven to bake about 1 hour before you want to serve it.
By Julee Rosso

Balsamic Pork Tenderloin

Rating: 5 stars
1
A pork tenderloin is marinated in a mixture of balsamic vinegar and rosemary, then brushed with an easy balsamic glaze for this simple, low-calorie dinner recipe.
By Diabetic Living Magazine

Baby Kale Breakfast Salad with Bacon & Egg

Rating: 4.75 stars
4
Breakfast salad? Oh yes! Start your day off right with this healthy breakfast recipe. A bowl of good-for-you greens, such as baby kale, will knock out half of your daily veggie quota with the first meal of the day.
By EatingWell Test Kitchen

Sauerkraut & Sausage Casserole

Rating: 4 stars
4
One bite of this hearty sausage casserole recipe--full of sauerkraut, apples and kielbasa--and you'll be transported to a tiny pub in the Alsace region of northern France. Serve with extra mustard if you like.
By Carolyn Malcoun

Chinese Pork & Vegetable Hot Pot

Rating: 4.06 stars
6
The richly flavored red braises characteristic of Chinese cooking make warming winter meals that can be adapted to a slow cooker. Typically, seasonings of anise, cinnamon and ginger distinguish these dishes. Pork shoulder becomes meltingly tender during the slow braise. Serve over noodles or brown rice, with stir-fried napa cabbage.
By Patsy Jamieson

Pork, White Bean & Kale Soup

Rating: 4.54 stars
16
Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.
By EatingWell Test Kitchen

Red Wine-Braised Pork

This basic braised pork shoulder recipe is a great foundation for all sorts of meals. Try it in our creamy cavatelli pasta (see Associated Recipes), stuffed into a sandwich with provolone and peppers or on top of a pizza.
By Charlie Foster

25-Minute Pork Diane

Rating: 4.67 stars
2
Worcestershire sauce, Dijon mustard, and lemon add zest to this tender, juicy pork loin recipe, which is weeknight-quick.
By Diabetic Living Magazine

Apple-&-Fennel Roasted Pork Tenderloin

Rating: 5 stars
2
Roasted apples, fennel and red onion are the perfect foil to roasted pork tenderloin. Make it a meal: Stir sauteed broccoli rabe into quick-cooking barley to serve alongside.
By EatingWell Test Kitchen

Puttanesca Pork Chops

Rating: 4.5 stars
2
This flavorful pork chop dinner recipe is proof that bold Neapolitan puttanesca sauce can liven up more than just spaghetti. Unlike brined olives like Kalamatas, oil-cured olives have a meatier bite because they're coated in salt then macerated in oil. Look for them on olive bars or with other Italian products. Serve with sautéed broccoli rabe and whole-wheat orzo.
By Carolyn Malcoun

Oven-Barbecued Pork Chops

Rating: 4.94 stars
11
Need a little summertime flavor? Try this swift recipe and enjoy a “barbecue” indoors. Make it a meal: Serve with coleslaw and cornbread.
By EatingWell Test Kitchen

Southern BBQ Pork Bowls

Light mayonnaise and fat-free Greek yogurt help to keep this satisfying recipe low-fat.
By Diabetic Living Magazine

Cranberry Pork Loin Chops

In addition to pork, you can use the tangy orange-and-cranberry sauce side dish recipe over grilled chicken or fish too.
By Diabetic Living Magazine

Sweet and Sour Pork with Cabbage

The carryout classic gets a lighter remake, but keeps all the delicious Asian-style flavors you love. Make it in the slow cooker and serve over hot cooked rice.
By Diabetic Living Magazine
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