Pork Chops

These low-FODMAP pork chops get their savory depth from garlic-infused oil and a fresh lemon-herb rub, so you skip the onion and garlic salt that hide in most spice blends.

Prep 10 min

Cook 12 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 4 bone-in or boneless pork chops, about 3/4 inch (2 cm) thick (600 to 700g total)
• 2 tbsp garlic-infused olive oil, divided
• 1 tbsp fresh lemon juice, plus lemon wedges to serve
• 1 tsp finely grated lemon zest
• 1 tsp dried thyme (or 1 tbsp fresh thyme leaves)
• 1 tsp dried rosemary, crushed (or 1 tbsp chopped fresh rosemary)
• 1/2 tsp plain smoked paprika (check the label for no added onion or garlic powder)
• 3/4 tsp fine sea salt
• 1/2 tsp freshly ground black pepper
• 2 tbsp chopped scallion, green tops only (for garnish)
• 1 tbsp chopped fresh parsley (for garnish)

Instructions

Make the rub and season

1. Pat the pork chops dry on both sides with paper towel. Dry meat sears better and takes on more color.
2. In a small bowl, stir together 1 tbsp of the garlic-infused oil, the lemon juice, lemon zest, thyme, rosemary, smoked paprika, salt, and pepper into a loose paste.
3. Rub the mixture over both sides of each chop. Let the chops sit at room temperature for 10 minutes while you heat the pan.

Sear

1. Heat the remaining 1 tbsp garlic-infused oil in a large heavy skillet over medium-high heat until it shimmers.
2. Add the chops in a single layer without crowding the pan. Sear undisturbed for 3 to 4 minutes until a golden crust forms.
3. Flip and cook the second side for 3 to 4 minutes more. Thicker chops may need an extra minute per side.
4. Cook until the internal temperature reaches 145F (63C) at the thickest point, away from the bone.

Rest and serve

1. Transfer the chops to a plate or board and rest for at least 3 minutes. Resting lets the juices settle and finishes the cooking safely.
2. Scatter with the scallion green tops and parsley, and serve with lemon wedges.

Tips & Substitutions

• Check your paprika and spice labels. Many "seasoning" blends, garlic salt, and onion salt list onion or garlic powder. Buy single, plain ground spices so you control what goes in.
• Butter for a richer finish. Add a knob of butter in the last minute of searing and spoon it over the chops. Butter is very low in lactose, so a pat is fine for most people.
• Thick chops finish in the oven. For chops over 1 inch, sear both sides in the pan, then finish in a 400F (200C) oven until they reach 145F (63C) internal.
• Optional quick brine. For juicier meat, dissolve 2 tbsp salt and 1 tbsp cane or white sugar in 4 cups water and soak the chops for 30 minutes. Skip honey as a sweetener.
• Herb swaps. Fresh oregano, sage, or marjoram stand in for thyme and rosemary. Avoid pre-mixed Italian seasoning that includes garlic.
• Low-FODMAP sides. Pair with mashed potato, rice, or roast carrots, and use scallion green tops rather than the white bulb for any oniony note.

Why This Works

• Garlic flavor without the fructans. Fructans, the FODMAP in garlic, do not dissolve in oil, so garlic-infused oil carries the taste while the garlic solids are strained out.
• Green tops, not the bulb. The green part of a scallion is low in FODMAPs, while the white bulb is high. Using only the green tops keeps the oniony note in range.
• Plain pork is FODMAP-free. Fresh, unseasoned pork contains no FODMAPs. The usual pitfall is added seasoning, so plain spices and infused oil keep the dish safe.
• Cooked to a safe temperature. Pork reaches its safe minimum internal temperature at 145F (63C) with a 3 minute rest, which also keeps the chops juicy rather than dry.

Storage

Store cooled chops in an airtight container in the fridge for up to 3 days. Reheat gently in a low oven or a covered pan with a splash of water so they do not dry out. To freeze, wrap tightly and keep for up to 2 months, then thaw in the fridge before reheating. Sliced cold leftovers work well over a low-FODMAP salad.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.