Pork Chops with Carolina Spice Rub

Pork Chops with Carolina Spice Rub

Before Hunter was born, I told Dustin my number one goal for the first six months after giving birth was to get into shape.  I hadn’t been in the best health before getting pregnant and the pregnancy hadn’t really helped me with my whole body image.  Plus, due to pains during my pregnancy (such a lovely time!), I couldn’t exercise as much as I would have liked.  All in all, I was ready for a change and I wanted to get started as soon as possible.

Pork Chops with Carolina Spice Rub

So, in the last few months of my pregnancy and, now that Hunter is here (hooray!), I have been watching what I’m eating.  I have also started an exercise routine that consists mostly of weightlifting.  That’s right — I’m getting buff!   I now pay very close attention to the calories, protein, carbohydrates and other nutritional components in everything I eat.  I’m choosing to follow a high protein, low carb kinda lifestyle and am reaping the benefits of doing so.

Pork Chops with Carolina Spice Rub

I’ve lost 40 pounds so far, feel stronger and better about myself and plan to keep going. Yes, a good portion of that weight was because I was carrying a baby, but still!  Dustin had already been working on getting himself into better shape beforehand and has lost 30 pounds as well (go Dustin!).

Pork Chops with Carolina Spice Rub

One of the new challenges we face is that we aren’t as creative with our meal planning when we have to restrict the kinds of foods we eat. Unfortunately, spaghetti, pizza and fried chicken, for example, do not a healthy diet make.  We still allow ourselves to eat those kinds of foods on occasion, but they have been extremely limited.  And, we have found, the more we follow this new diet, the less we even want those types of less healthy food.

Pork Chops with Carolina Spice Rub

As you know, I really love food and so I refuse to not enjoy what I’m eating just because it’s healthy. My goal is to make delicious healthy food — it just takes a little bit of planning.

Pork Chops with Carolina Spice Rub

We’ve learned that preparing food at home is the best way to control what we are eating. Eating out is super difficult.  Not only is it much easier to weigh and measure out portions at home (we use a digital scale to measure meat and cheese), it’s also a sure-fire way to make sure no added butter, oil, salt or other unwanted additions sneak in.

Pork Chops with Carolina Spice Rub

One of our favorite ways to enjoy pork chops is with this Carolina spice rub. We choose to grill them, but they can be made on the stove top or pan-roasted in the oven. Dustin has spent a lot of time perfecting the spice rub for these chops and I am so happy he did.  The rub is the perfect combination of savory, slightly sweet and with a bit of a kick. So yummy!

I am also so happy I get to be the official taste tester for his research.  Good times.

Pork Chops with Carolina Spice Rub

With the chops, we usually make some green beans or asparagus and either steamed or mashed sweet potatoes. Our goal is to have a lean protein (like these chops), a good-sized portion of vegetables (like the green beans or asparagus) and a small amount of carbs (like the mashed sweet potatoes) in every meal.

Pork Chops with Carolina Spice Rub

I’ll keep sharing our progress and other meals that fit with this high protein, low carb diet since I know many of you out there are struggling with the same thing.

What is your biggest challenge in the kitchen with your diet?

ASPC on Instagram

If you give this recipe a try, let me know what you think by leaving a comment and rating it. And don’t forget to take a picture and tag it #asweetpeachef on Instagram! I LOVE seeing what you come up with. Enjoy!

5 from 2 votes
Pork Chops with Carolina Spice Rub Square Recipe Preview Image
Pork Chops with Carolina Spice Rub
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
The carolina spice rub on these pork chops is the perfect combination of savory, slightly sweet and with a bit of a kick. So yummy!
Categories: Seasoning
Difficulty: Easy
Keyword: pork chop dry rub, pork chop rub, pork chop seasoning
Servings: 4 pork chops
Calories: 495 kcal
Author: A Sweet Pea Chef
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp coconut sugar
  • 1 tsp paprika
  • 1 tsp freshly ground black pepper
  • 1 tsp sea salt
  • 1/2 tsp cayenne
  • 4 bone-in, thick cut pork chops
  1. Preheat an outdoor grill to medium-high heat.
  2. In a small bowl, combine the dry ingredients (garlic powder, onion powder, coconut sugar, paprika, freshly ground black pepper, sea salt and cayenne).

  3. Rinse the pork chops and pat dry with paper towel.
  4. Generously cover all sides of each pork chop with the spice rub.
  5. Place the chops on the grill over direct heat and let cook for 5 minutes. Flip and cook an additional 5 minutes or until the internal temperature of the chops reaches 145 degrees.
  6. Remove from heat and allow to sit for 5 minutes before serving.
Nutrition Facts
Pork Chops with Carolina Spice Rub
Amount Per Serving
Calories 495 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 12.5g63%
Cholesterol 187.3mg62%
Sodium 471.8mg20%
Carbohydrates 19.8g7%
Fiber 1.4g6%
Sugar 1.6g2%
Protein 39.5g79%
Vitamin A 950IU19%
Vitamin C 6.6mg8%
Calcium 450mg45%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.


Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

6 thoughts on “Pork Chops with Carolina Spice Rub

  1. I made the Carolina Rub this evening and put it on some thick cut boneless pork chops, and it was fantastic. I also rubbed the chops with a small amount of Extra Virgin Olive Oil before applying the rub. Cooked these HUGE chops over charcoal, and it was great! I think I’ll make up a big jar of the rub for future use!


    1. Hi Matthew! YAY! So glad you enjoyed the rub recipe on the chops. That’s exactly what we do — we just have this tasty rub ready to go in the pantry. Thanks so much for letting me know how it went 🙂

  2. Looks like another great recipe Lacey!
    Made your garlic green beans last week and they were delicious!!
    Love your blog and just downloaded your cook book …thank you!!


Comments are closed.

Recent Posts