Low-Calorie Pork Recipes

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

Staff Picks

Mushroom-Sauced Pork Chops

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

Pulled Pork with Caramelized Onions

Rating: Unrated
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

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.
By Diabetic Living Magazine

Honey-Mustard Pork with Spinach & Smashed White Beans

Rating: Unrated
2
Drizzle the quick honey-mustard pan sauce over the pork and beans in this 30-minute dinner for a comforting, healthy weeknight meal.
By Breana Killeen

Golden Baked Pork Cutlets

Rating: Unrated
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

Air-Fryer Pork Chops

Rating: Unrated
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

Mediterranean Pork Chops

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

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

Pork Chops with Garlicky Broccoli

Rating: Unrated
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

Pork & Snap Pea Lo Mein

Rating: Unrated
5
Lo mein is a Chinese restaurant takeout favorite that's easy to make at home. This lo mein recipe features lean pork loin chops and snap peas, but snow peas or asparagus work well too. Serve with shredded radish and cabbage tossed with rice vinegar.
By EatingWell Test Kitchen

Cauliflower, Pancetta & Olive Spaghetti

Rating: Unrated
1
Don't ditch your pasta-cooking water! The flavorful liquid retains a touch of the pasta's starch, which helps your sauce cling to the pasta in this healthy pasta recipe.
By EatingWell Test Kitchen

Mustard-Maple Pork Tenderloin

Rating: Unrated
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

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.
Pork Paprikash with Cauliflower "Rice"

Pork Paprikash with Cauliflower "Rice"

Rating: Unrated
1
Cut carbs and calories by using cauliflower "rice" instead of regular rice in this 30-minute pork paprikash recipe.
Instant-Pot Mojo Pork

Instant-Pot Mojo Pork

Rating: Unrated
3
Pork Chops with Roasted Cauliflower and Onions

Pork Chops with Roasted Cauliflower and Onions

Pork Medallions with Cranberry-Onion Relish

Pork Medallions with Cranberry-Onion Relish

Slow-Cooker Baby Back Ribs

Slow-Cooker Baby Back Ribs

Rating: Unrated
4

Hawaiian Pork

Rating: Unrated
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!

All Low-Calorie Pork Recipes

Panko-Crusted Pork Chops with Asian Slaw

Rating: Unrated
1
Panko breadcrumbs and a high-heat oven lend satisfying crispiness to pork chops without frying. The miso-flavored chops pair with coleslaw, here updated with snow peas, red bell pepper and Asian flavors like ginger, to round out this healthy 400-calorie meal that's ready in under an hour.
By Carolyn Casner

Boneless Pork Chops with Mushrooms & Thyme

Rating: Unrated
7
Although this supper is made to serve two, you can double or triple the recipe so it becomes a family meal that's big on taste but still very healthy. If you'd rather not use vermouth, substitute unsweetened apple juice.
By EatingWell Test Kitchen

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

Rating: Unrated
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

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

Apple-&-Fennel Roasted Pork Tenderloin

Rating: Unrated
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

Classic White Bean & Ham Soup

This healthy ham and white bean soup recipe is ready in 30 minutes and makes enough for dinner tonight and lunch tomorrow. Just a little bit of ham adds savory flavor and protein without adding too much sodium.
By Hilary Meyer

Apricot-Glazed Pork Chops

This quick-and-easy pork chop recipe can be on the table in just 15 minutes. The chops are topped with an apricot-cinnamon glaze, grilled and then finished off with a sprinkling of fresh thyme.
By Diabetic Living Magazine

Paprika Baked Pork Tenderloin with Potatoes & Broccoli

Rating: Unrated
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.

Grilled Pork Loin with White Bean Puree & Lemon Herb Vinaigrette

Rating: Unrated
2
This easy grilled pork loin recipe served with a white bean puree gets a pop of fresh flavor from the lemony, fresh herb vinaigrette. Make it a complete healthy dinner with steamed green beans and a green salad tossed with Italian dressing.
By EatingWell Test Kitchen

Raspberry-Glazed Pork Chops with Pickled Onions

Rating: Unrated
2
Brining enhances flavor and renders pork chops moist and juicy. While the chops brine, prepare the pickled onions and the raspberry sauce. The thick flavorful sauce, rich pork chops and pickled onions all come together in an explosion of flavors and textures.
By Marie Simmons

Balsamic Pork Tenderloin

Rating: Unrated
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

Pinto Bean & Andouille Sausage Stew

Rating: Unrated
3
An adaptation of the Andalusian dish fabada, this pinto bean stew is seasoned with andouille sausage, bacon, tomatoes, onions, peppers and smoked paprika. Fans of spicy beans should use the full amount of minced chile pepper (or more). Serve with brown rice and sour cream.
By Perla Meyers

Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower

Rating: Unrated
1
The combination of sweet maple syrup and tangy mustard makes a flavorful marinade for quick-cooking pork loin chops in this healthy dinner recipe. Serve with roasted sweet potatoes and cauliflower for an easy, tasty meal that's ready in under a half an hour (if you marinate the pork ahead of time).
By Diabetic Living Magazine

Baby Kale Breakfast Salad with Bacon & Egg

Rating: Unrated
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

Pork Picadillo

Rating: Unrated
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

Caribbean Bowls

Rating: Unrated
2
This tropical dish is made complete with Jamaican Jerk Seasoning. Pork, rice, and beans combine with pineapple and red onion in a delicious honey-lime vinaigrette.
By Diabetic Living Magazine

Oven-Barbecued Pork Chops

Rating: Unrated
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

Pork Tenderloin "Rosa di Parma"

Rating: Unrated
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

25-Minute Pork Diane

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

Chorizo-Stuffed Pork Tenderloin

Rating: Unrated
7
This mouthwatering pork tenderloin is stuffed with chorizo, cheese and spinach. Once you master stuffing a pork tenderloin--you just cut the tenderloin almost in half lengthwise, pound it, fill it and tie it closed with kitchen string--you won't want it any other way. Serve with sautéed red peppers tossed with capers, parsley and sherry vinegar and roasted potatoes. To double this recipe, use 2 skillets or brown the tenderloins one at a time.
By EatingWell Test Kitchen

Pork Chops with Creamy Marsala Sauce

Rating: Unrated
7
A little cornstarch gives the sweet and salty Marsala sauce for this pork dish the kind of body it would usually take a cup of heavy cream (rather than low-fat milk) to achieve. The recipe makes plenty of sauce, so you'll want to serve it with some egg noodles or mashed potatoes to soak it all up.
By Jim Romanoff

Chinese Pork & Vegetable Hot Pot

Rating: Unrated
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 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

Spaghetti Squash & Pork Stir-Fry

Rating: Unrated
9
Here's an unusual but delicious way to use the delicate strands of spaghetti squash--in an Asian-inspired pork stir-fry. The flavors of toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile sauce cling to the beautiful strands. Serve with jasmine rice.
By EatingWell Test Kitchen
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