Diabetes-Friendly Diabetes-Friendly Dinner Diabetes-Friendly Meats Diabetes-Friendly Pork Healthy Oven-Fried Pork Chops 4.8 (12) 9 Reviews These whole-wheat panko breadcrumb-coated pork chops get just as crispy as fried chops, but they're baked. Serve with steamed broccoli and baked sweet potato for a satisfying healthy weeknight dinner. By Hilary Meyer Hilary Meyer Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines Updated on September 28, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Prep Time: 15 mins Additional Time: 20 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium Soy-Free Heart-Healthy High-Protein Low-Calorie Jump to Nutrition Facts Baking instead of frying makes these quick pork chops a healthier option.Fiber-rich panko offers a satisfying crunch and a boost to gut health.Baking on a wire rack prevents soggy crusts and results in even crisping. Set Up Your Breading Station Breading is a three-part process that creates a crust on the pork chops. You will need three shallow dishes: one for flour, one for the beaten egg and mustard and another one for the panko and black pepper. Dredge each pork chop in flour. This step will help the egg mixture stick to the pork chops. Then coat in the egg mixture, which will help the panko to stick. Finally, dredge them in the panko mixture, pressing to adhere. How to Make Crispy Pork Chops in the Oven Oven-frying saves you fat and calories while producing chops that are crispy on the outside, yet juicy inside. The key to crispy oven-fried pork chops is using a wire rack placed over a large rimmed baking sheet. If you bake the pork chops directly on the baking sheet, you'll get soggy crusts where moisture is trapped. Using a wire rack allows the air to circulate, ensuring that the pork chops are browned and crispy on all sides. How to Tell When Pork Chops Are Done Cooking For perfectly cooked, juicy pork chops, use an instant-read thermometer to check for doneness. When using an instant-read thermometer, insert it into the thickest part of the pork chop. It should register at 145°F at the center. Additional reporting by Jan Valdez Keep Screen Awake Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings Cooking spray ¼ cup all-purpose flour 1 large egg, lightly beaten 1 teaspoon Dijon mustard ¾ cup whole-wheat panko breadcrumbs 1 teaspoon ground pepper ½ teaspoon kosher salt 4 (4 ounce) 3/4-inch-thick boneless pork chops Directions Preheat oven to 400°F. Place a wire rack on a large rimmed baking sheet and coat with cooking spray. Place flour in a shallow dish. Combine beaten egg and mustard in another small dish. Combine panko and pepper in a third shallow dish. Sprinkle salt over both sides of the pork. Dredge each pork chop in flour, shaking off the excess. Coat in egg mixture, then panko, pressing to adhere. Place on the prepared rack. Coat the pork chops with cooking spray. Bake until the chops are beginning to brown and are cooked throughout (an instant-read thermometer inserted in the center should register 145°F), 18 to 20 minutes. Equipment Wire rack, large rimmed baking sheet Originally appeared: EatingWell.com, January 2018; updated November 2022 Save Rate Print Nutrition Facts (per serving) 194 Calories 6g Fat 12g Carbs 22g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 pork chop Calories 194 % Daily Value * Total Carbohydrate 12g 4% Dietary Fiber 2g 6% Total Sugars 0g Protein 22g 44% Total Fat 6g 8% Saturated Fat 2g 9% Cholesterol 94mg 31% Vitamin A 56IU 1% Folate 8mcg 2% Sodium 326mg 14% Calcium 24mg 2% Iron 1mg 8% Magnesium 20mg 5% Potassium 265mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.