Paleo Challenge Day 2: Mustard Glazed Pork Chops & Roasted Brussel Sprouts

I woke up this morning and I could not move. Apparently, 4 months of not going to CrossFit and suddenly waking up to do “Cindy” was not a good idea. My pec minor was so tight I couldn’t even lift my arms to change or use the soap dispenser. Pathetic! But on a more positive note, I can only go up from here right?!?!

Anyway, I was tired of eating red meat, so I changed it up a bit for dinner. I usually hate pork (even though I love bacon), but I saw some pork chops at the market that looked so perfect, so I decided to mix it up a bit! Also, pork goes great with Brussels sprouts (which I already had sitting my fridge). The outcome… delicious paleo mustard glazed pork chops & roasted brussel sprouts.

paleo mustard glazed pork chops and roasted brussel sprouts

Mustard Glazed Pork Chops & Roasted Brussels Sprouts
Prep time
Cook time
Total time
Recipe type: Main Dish
Serves: 2
Mustard Glazed Pork Chops
  • 2 bone-in pork chops (~1lb, 1in thick)
  • 2 Tbs dijon mustard
  • 2 Tbs coconut oil (or butter, if you can have dairy)
  • 1 tsp thyme
  • salt & pepper (to taste)
Roasted Brussels Sprouts
  • 1lb Brussels sprouts, trimmed and halved
  • 1 red onion, cut into 1-inch wedges, stem ends left intact
  • 2 Tbs coconut oil
  • salt & pepper (to taste)
  1. Preheat oven to 450 degrees with the racks in the upper and lower thirds. Start the brussel sprouts first.
Roasted Brussels Sprouts
  1. Melt the coconut oil in the microwave for 20 seconds
  2. On a rimmed baking sheet, toss the Brussels sprouts and onion with the oil
  3. Sprinkle & toss in salt & pepper
  4. Roast on the bottom oven rack, tossing once (when you put in the pork)
  5. Cook for 15-20 minutes (until golden & tender)
Mustard Glazed Pork Chops
  1. Heat large oven-safe skillet over high heat
  2. In a small bowl, melt the coconut oil for 20 seconds
  3. Add in the mustard and thyme and blend well
  4. Pat dry the pork chops
  5. Season with salt & pepper
  6. Brush on ¾ of the mustard mix so that both pork chops & sides are coated
  7. Add pork chops to skillet and sear on both sides (~2-3 min each side)
  8. When you flip the pork chop, brush on the remaining mustard mix
  9. Turn the oven down to 400 degrees ~ your Brussels sprouts should be at around 7-10 minutes remaining - make sure to toss them during this time
  10. After searing both sides of the pork, place the skillet on the upper rack of the oven and cook for an additional 8-10 minutes (if you time it right then your Brussels sprouts will be done at the same time. Make sure not to overcook the Brussels sprouts if you took too long)
  11. When the pork chops are done, take them out and serve alongside the roasted Brussels sprouts

Cooking by Photos

IMG_0001 Ingredients for mustard mix IMG_0004 Toss Brussels sprouts & onions with coconut oil, salt & pepper IMG_0006 Pat dry the pork chops IMG_0007 Coat pork with mustard mix IMG_0008 Sear pork on both sides IMG_0010 IMG_0011 Add skillet to oven IMG_0014 IMG_0016

Pulled Pork with BBQ Sauce and Coleslaw

Sundays allow us to have more time to experiment with cooking new things.  So for dinner we decided to go all out and try to make our own BBQ sauce to go on our slow cooker pulled pork.  The outcome… a “southern” style vinegar/mustard based BBQ sauce that was a little too tangy, vinegary & spicy for my palette (I love sweet BBQ sauce, but without being able to use molasses we were out of luck), but Mike loved it.

Pulled Pork with BBQ Sauce & Coleslaw

Makes approximately 4 servings | Prep time: 30 mins | Cooking time: 7-8 hours



  • 1 (2 – 3 lb) pork roast
  • 1/4 cup water

Dry Rub

  • 3 Tbs chili powder
  • 2 tsp cumin
  • 1 Tbs onion powder
  • 1 Tbsp dry mustard
  • 1 tsp cayenne pepper (optional for spice)

Tangy BBQ Sauce

  • 1 cup apple cider vinegar
  • 1 cup yellow mustard
  • 6oz can tomato paste (I added a little more because it was too vinegary)
  • 3 garlic cloves, minced
  • 1 tsp salt
  • 1 tsp cayenne pepper (less if you don’t like spice)
  • 1/2 tsp black pepper
  • liquid from cooked pork

Apple Cider Vinegar & Honey Coleslaw

  • 2 cups green cabbage
  • 1 cup red cabbage
  • 1 carrot shredded
  • 1/2 red onion chopped (optional)
  • 1/4 cup extra virgin olive oil
  • 1/3 cup apple cider vinegar
  • 2 Tbs honey
  • salt & pepper


  1. In a small bowl mix the dry rub ingredients together
  2. Rinse the pork and pat dry with a paper towel
  3. Rub the entire pork with the spices and then place seasoned pork in the slow cooker
  4. Cook on high for four (4) hours and then turn to low for an additional 2-3 hours (depending on size of pork)
  5. While the pork is cooking prepare the BBQ sauce
  6. Combine the vinegar, mustard, tomato paste, garlic, cayenne pepper, salt and black pepper in a saucepan.  Heat at medium and let simmer for 10-15 minutes then set aside
  7. Next, make the coleslaw
  8. To make the dressing combine the olive oil, apple cider vinegar, honey, salt and pepper in a small container (I like using mini mason jars) and mix well
  9. Shred the green cabbage, red cabbage, carrots and mix together in a bowl with the chopped onions
  10. Toss in the dressing and place in the refrigerator for at least 15 minutes (it tastes better the longer its in there)
  11. When the pork is done, drain the liquid (pork juices) into a pan and skim off the fat
  12. Simmer on low until the liquid is reduced by half then pour into the BBQ sauce and cook for another 5 minutes.
  13. Shred the pork in the the slow cooker
  14. Pour BBQ sauce over the pork and mix in slow cooker OR serve pork with BBQ sauce on the side (Note: the BBQ sauce tastes better when mixed with the pork.  When it’s alone it’s vinegary and sour.)
  15. Lastly, serve together with the coleslaw & ENJOY!
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