Heather Cooan | Oncology Nutrition Consultant and Educator

  • My Story
  • Recipes
  • Resources
  • Services
menu icon
go to homepage
  • My Story
  • Recipes
  • Resources
  • Services

subscribe
search icon
Homepage link
  • My Story
  • Recipes
  • Resources
  • Services

×
Home » RECIPES » DAIRY-FREE (DF)

Spinach Stuffed Pork Chops with Lemon Dijon Caper Sauce (GFDF, Keto, Paleo, Whole30)

Bright smiling woman with glasses, Heather Cooan portrait.
Modified: Jan 20, 2022 · Published: Nov 22, 2019 by Heather Cooan, MBA, ONC, FDNP, NTP · This post may contain affiliate links · Leave a Comment
Jump to Recipe Share by Email

I love making hearty meals this time of year and these spinach stuffed pork chops with lemon dijon caper sauce are the perfect comfort food.

When it starts to get cold and you see twinkly lights and articles about the mayhem of Black Friday it's time to make something hearty and warm to share with your family or friends. I happened to have some thick center-cut pork chops in the freezer and they looked like the perfect start to a hearty meal, perfect for stuffing!

I also follow the Real Everything blog and caught a glimpse of their recipe for Bacon & Apple Stuffed Pork Chops which gave me the inspiration to stuff more pork into these beauties along with some greens. I'm getting sick of apples and I'm not a big fan of them when they're warm so spinach and sun-dried tomatoes would be my substitution!

Here's what I ended up with, you'll have to tell me what you think!

Official review from Blake:

It's interesting…I'm not sure yet. I can definitely taste the mustard and it's delicious! This is definitely a "make again meal", it all goes really well together.

I thought they turned out great. You really don't need a side with these, they're so hearty and full of veggies. But if you want to serve a side with them, I recommend these veggie sides.

  • Roasted Broccoli, Brussels Sprouts, and Onions
  • Crispy Bacon Brussels Sprouts
  • Sauteed Balsalmic Mushrooms

Let me know how they come out if you decide to make these!

Recipe

Spinach Stuffed Pork Chop with Lemon Caper Sauce on a Plate

Spinach Stuffed Pork Chops with Lemon Dijon Caper Sauce

Heather Cooan
This spinach stuffed pork chop recipe with lemon dijon caper sauce is so fancy and so easy. Impress your dinner guests with this healthy recipe!
5 from 3 votes
Prevent your screen from going dark
Print Recipe Pin Recipe Share on Facebook
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Total Time 1 hour hr
Course Mains
Cuisine French
Servings 4 Servings
Calories 318 kcal

Ingredients
  

  • 1 tablespoon coconut oil
  • 1 tablespoon capers
  • 2 cloves garlic minced
  • 6 sun-dried tomatoes diced
  • 10 oz. frozen spinach, thawed and excess water squeezed out
  • ½ teaspoon salt plus more for seasoning
  • ½ teaspoon freshly ground black pepper plus more for seasoning
  • ¼ teaspoon dried thyme
  • 3 slices raw bacon
  • 4 center-cut pork chops 4 ounces each
  • 1 ½ cups chicken broth
  • ½ lemon zested
  • 2 tablespoons lemon juice
  • 2 teaspoons Dijon mustard

Instructions
 

  • Crisp bacon slices in a medium saute pan and let cool on a paper towel. Save the bacon grease and reduce to medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the sun-dried tomatoes, spinach, salt, pepper, and thyme. Cook until combined, about 2 more minutes.
  • Transfer the mixture to a medium bowl. Crumble cooked bacon slices into the bowl. Stir to combine and set aside.
  • Use a sharp knife to cut a pocket into the thickest portion of the pork chop. Stuff each pocket with ¼ of the spinach and sun-dried tomato mixture and close the pork around the stuffing (may need to secure with a toothpick). Season the outside of the pork with salt and pepper.
  • In a small bowl combine the chicken broth, lemon zest, lemon juice, and mustard.
  • Warm 1 tablespoon coconut oil in the same skillet over medium-high heat. When the pan is hot add the pork. Cook until golden and cooked through, about 4 minutes per side depending on thickness.
  • Transfer the pork to a side dish and tent with foil to keep warm.
  • Add the chicken broth mixture to the skillet over medium-high heat. Scrape up the brown bits from the bottom of the pan as the chicken broth simmers. Reduce the broth by half to make a light sauce, about 8 minutes.
  • Add in capers at the last minute and spoon sauce over the pork before serving.

Notes

This filling would actually make a really good side dish, I'll have to keep that in mind the next time I need to spruce up my spinach!

Nutrition Facts

Calories:318kcalCarbohydrates:8gProtein:30gFat:19gFiber:3g
Did You Make this Recipe?I'd love to see how it came out. Mention @HeatherCooan or tag #heathercooan!

Dairy-Free Recipes Dairy-Free Recipes

  • Bowl of Black Bean Chili Topped with Sour Cream, Red and Green Jalapeno Slices, Cilantro, and a Lime Wedge.
    Low-Carb Black Bean Chili
  • One dozen keto pumpkin spice muffins stacked on a green plate.
    Keto Pumpkin Spice Muffins
  • Turkey Stew
    Turkey Stew (GFDF, Keto, Paleo, AIP, Whole30, Low Iron)
  • Vanilla cupcakes on white wood background
    Vanilla Frosted Buttercream Cupcakes (GFDF, Keto, Low-Iron)
345 shares
  • 157

Comments

No Comments

5 from 3 votes (3 ratings without comment)

Tell Me What You Think

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Heather Cooan in the kitchen chopping a cucumber on a wooden cutting board.

Hi, I'm Heather!

I'm an Oncology Nutrition Consultant and lived experience mentor providing education, data-driven nutritional recommendations, and trauma-informed strategic environmental and lifestyle design for those living with cancer, autoimmunity, and complex chronic illness.

MY STORY

🎙️BEYOND THE PROGNOSIS PODCAST

Beyond the Prognosis Podcast

POPULAR RECIPES

  • Gluten-Free Sourdough Chocolate Chunk Cookies
  • pickle wheels - pickle, cream cheese, ham
    Pickle Wheels (Keto, GF, Low Iron)
  • Shiitake Noodle Pho
    Shirataki Noodle Pho (Keto, Paleo, GFDF, Whole30, Low-Iron)
  • Cheesecake with Raspberry Sauce
    Cheesecake with Raspberry Sauce (Keto, GF, Vegetarian, Low-Iron)
  • Roast Duck (Keto, Paleo, GFDF, AIP, Whole30)
  • Garlic Mashed Cauliflower
    Garlic Mashed Cauliflower (GFDF, Keto, Paleo, AIP, Whole30)

LATEST RESOURCES

  • Infrared Sauna - Sauna Therapy Guide
    Sauna Therapy: A Comprehensive Guide for People Navigating Cancer and Complex Chronic Illness
  • Microscope and veggies on lab table.
    Why Most Food Sensitivity Testing Fails— and What to Do Instead
  • Woman Using a Blood Glucose Ketone Meter
    The Glucose Ketone Index (GKI) Explained
  • Food Safety and Cancer: A Practical Guide for Compromised Immunity

🛍️SHOP

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • Terms of Use
  • Affiliate Disclosure
  • Accessibility Policy
  • Media and Press

Let's Connect!

  • Facebook
  • Instagram
  • YouTube
  • Pinterest
  • Twitter
  • Subscribe for Recipes and Updates
  • Shop
  • Contact Us

Soil to Soul Nutrition

  • Oncology Nutrition
  • Functional Nutrition Therapy
  • Ketogenic Metabolic Therapies
  • Nutrigenomics
  • End-Of-Life
  • Pet Nutrition
  • Soil to Soul Nutrition Team
  • Frequently Asked Questions

Disclaimer: Functional oncology nutrition consulting is not medical nutrition therapy and does not diagnose, treat, manage, or cure any disease. It is intended to support the proper functioning of biological systems as adjunct support to your licensed healthcare provider's treatment plan. Personalized diet, lifestyle, and environmental recommendations aim to optimize well-being but are not a substitute for medical care. Any lab or genetic information used is solely for personalizing diet and lifestyle, not for diagnosing or treating disease. You are required to work with a licensed healthcare provider, including a primary care practitioner and, if you have or have had cancer, a medical oncologist. All recommendations, including supplements and labs, must be approved by your healthcare provider before implementation. Heather Cooan and the other consultants at Soil to Soul Nutrition’s role is to provide support and guidance, not to replace your physician's care.

Affiliate Disclosure: Many outgoing links on HeatherCooan.com are affiliate links. If you purchase a product after clicking an affiliate link, I receive a small percentage of the sale for referring you, at no extra cost to you. HDC Media participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Copyright © 2026 HDC Brands

We are using cookies to give you the best experience on our website.

You can find out more about which cookies we are using or switch them off in .

Rate This Recipe

Your vote:




Let us know what you thought of this recipe:

This worked exactly as written, thanks!
My family loved this!
Thank you for sharing this recipe

Or write in your own words:

A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.
Heather Cooan | Oncology Nutrition Consultant and Educator
Powered by  GDPR Cookie Compliance
Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

Strictly Necessary Cookies

Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.