Grill lovers - get your grill on with these easy low FODMAP Grilled Pork Chops with Lemon and Sage! This low FODMAP pork chops recipe comes together easily and gives your pork chops a punch of earthy, zesty flavor that's perfect for summer! The pork chops can be grilled on an outdoor grill or on a grill pan indoors and are also Keto, low carb, Paleo, and Whole30 compliant. Serve with my Low FODMAP Broccoli Salad with Bacon, which compliments the pork chops so well and makes for an even more enjoyable meal.
The Grill, Low FODMAP Pork Chops, and Me
I'm not a huge fan of summer as I don't like being hot, but one of the things I look forward to is using my outdoor natural gas grill. It is one of the few cooking gadgets for which I will happily set aside my Instant Pot to use. I grew up eating grilled meats thanks to my late Dad, who loved grilling. I have expanded upon that in adulthood, grilling a larger variety of meats as well as veggies.
Pork chops are one of my favorite proteins to cook and eat, so we eat them often at our house. During the cooler months, we enjoy my Low FODMAP Instant Pot Pork Chop One-Pot Meal recipe or these low FODMAP pork chops grilled on a grill pan on the stove. I received a new reversible grill pan / griddle for Christmas last year and have had fun experimenting with that. However, nothing compares to meat cooked on an outdoor grill.
Why Low FODMAP Pork Chops with Lemon and Sage?
Last summer I started an herb garden. In order to learn how to keep the herbs alive, I watched many a YouTube video. One of the videos mentioned that sage is a must for an herb garden and goes particularly well with pork chops.
I don't cook with sage often and rarely come across recipes that include it as an ingredient, so I thought, why not develop a pork chop recipe that highlights sage in the best possible way?
Since sage has some lemony notes to it, lemon juice was a likely choice to complement the herb, with a couple of teaspoons of lemon zest added to give it a further boost. Complete with garlic-infused olive oil, dried chives (my most favorite low FODMAP ingredient ever), salt, pepper, and a smidgen of cayenne powder, and KAPOW! You have an an incredibly flavorful, well-balanced low FODMAP pork chop marinade that's easy to throw together and doesn't contain harmful additives or high FODMAP ingredients.
The equipment I use to make these low FODMAP grilled pork chops with lemon and sage includes:
- Measuring cup or small bowl
- Measuring spoons
- Cutting board
- Chopping knife
- Citrus juicer
- Citrus zester
- Gallon-sized plastic bag
- Outdoor grill (I use a natural gas grill) or a grill pan
- Grill tongs
- Instant read thermometer or iGrill thermometer
- Meat tenderizer hammer and plastic wrap (optional, if grilling particularly thick pork chops)
Low FODMAP Grilled Pork Chops with Lemon & Sage: Ingredients & Success Tips
For grilling, I typically prefer bone-in pork chops, but you can use boneless pork chops if you prefer. The pork chops I used in this recipe are cut around 1-inch thick and take about 5-6 minutes per side to grill to 145°F (63°C).
When I use boneless pork chops, they are typically pretty thick, so I first pound them with a meat tenderizer hammer (with a piece of plastic wrap on top) prior to marinating them. This makes the meat more tender, and they require less time to cook.
Low FODMAP Pork Chop Marinade
The low FODMAP pork chop marinade ingredients are as follows:
- Garlic-infused olive oil - adds garlicy flavor without adding FODMAPs. Also, adds fat to the marinade, which is necessary to keep the marinade from drying out the meat.
- Extra virgin olive oil - increases the amount of oil without adding too much garlic flavor and using up more precious garlic oil than necessary.
- Lemon juice, freshly squeezed - adds citrus, acidity and a little more liquid to the marinade to ensure it covers all of the chops.
- Lemon zest - intensifies the citrusy flavor of the chops. I do not recommend leaving it out!
- Dried chives - add more garlicy and oniony flavor to the marinade without adding FODMAPs.
- Fresh sage, finely chopped - brings an earthy, zesty flavor to the marinade.
- Salt and ground black pepper - enhance all the favors.
- Ground cayenne powder (optional) - brings a little extra zing to the chops without being too spicy. Can be omitted by those who don't tolerate spicy food well.
I find it's easiest to add the low FODMAP pork chop marinade ingredients to a measuring cup and use a small whisk to mix them together. Then, you can easily pour the marinade into the plastic bag with the chops. Seal the bag, and then shuffle it around with your hands until the pork chops are evenly coated. Stick it in the refrigerator for a minimum of 2 hours prior to grilling.
Once you're ready to grill, preheat your grill or grill pan on medium heat. I allow my outdoor grill to reach a temperature of 400°F (204°C) prior to adding the chops to the grill. Grill the pork chops on each side for 4-6 minutes or until the internal temperature of the chops reach 145°F (63°C).
Remove from heat and allow to rest for 5 minutes before serving. This prevents the chops from losing their juices when cutting into them too soon after grilling.
Low FODMAP Grilled Pork Chops with Lemon and Sage (Keto, Paleo, Whole30)
- 4 bone-in or boneless pork chops
Low FODMAP Pork Chop Marinade:
- Fresh sage, finely chopped
- A minimum of 2 hours prior to grilling, put the pork chops in a gallon sized zip-top bag and set aside. Add the pork chop marinade ingredients to a measuring cup or small bowl and whisk until well combined. Pour the marinade into the plastic bag with the pork chops and close. Shift the bag around with your hands until the pork chops are evenly coated. Place bag in the refrigerator and marinade for a minimum of 2 hours.
- Preheat your grill (I use and love a natural gas grill) or grill pan on medium heat and allow the temperature to increase to 400°F (204°C). Place the pork chops onto the grill and discard the remaining marinade. Grill for 4-6 minutes per side (depending on thickness) until they reach an internal temperature of 145°F (63°C) per an instant read thermometer. Remove from heat and allow to rest for 5 minutes before serving.
- Cayenne: while generally believed to be low in FODMAPs in small quantities, cayenne contains capsaicin, which can trigger symptoms for some people with IBS.