Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Panko Parmesan Crusted Pork Chops… the other white meat :)

on March 22, 2012

This recipe is easy and can also be made with boneless chicken breast.  Many people steer clear of pork because they think pork is high in fat and overall unhealthy.  If you choose the proper cut of pork, it can even be lower in fat and calories than chicken breast!  Pork can also be a great source of lean protein.

So let’s talk about the leanest cuts of pork to look for.  These are “loin” or “round”.

To help you the next time you’re buying pork, use the following chart. It shows the major cuts of meat along with the fat, calories and protein per 3 oz. serving. Cuts in GREEN are the healthiest options, YELLOW indicates caution while those in RED should be avoided or saved for a special occasion.

Chart and guide from

Panko Parmesan Crusted Pork Chops

1/4  cup freshly grated parmesan cheese

1 cup whole wheat seasoned panko bread crumbs

4 egg whites and 1 whole egg, beaten

1 garlic clove, chopped

6 pork chops ( I used center loin, lean chops)

  1. Preheat oven to 425 degrees F.
  2. Place parmesan cheese, bread crumbs and garlic in a medium sized deep bowl.
  3. Place eggs in another medium sized deep bowl and beat eggs until well mixed.
  4. Dip pork chops into egg mixture, then thoroughly dredge into bread crumb mixture until completely coated.
  5. Place in 9 x 13 pan (you can lightly coat with cooking spray if you’d like to)
  6. Bake at 425 degrees for 30-40 minutes until internal pork temperature reaches 160 degrees F.

Nutrition Facts
Serving Size: 1 pork chop



Total Fat

10.3 g

Saturated Fat






Total Carbohydrates






*Nutritional information provided by, not 100% guaranteed accurate


2 responses to “Panko Parmesan Crusted Pork Chops… the other white meat :)

  1. Sounds delicious Lauren!! 🙂

  2. So true about choosing the right cut, it can be part of a heart-healthy plan. Just contributed to this article in which I ‘recommend’ the other white meat:

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