Skip to main content

Spice-Rubbed Grilled Pork Chops

This recipe for spice-rubbed grilled pork chops delivers a punch of smoky, savoury flavour without the need for sugary marinades. By using a dry rub featuring Spanish paprika, garlic and a hint of cayenne, the meat develops a delicious crust that seals in all the natural juices. These bone-in rib chops are substantial and satisfying, offering a high-protein main course that is naturally low in carbohydrates.

As a diabetes-friendly option, this dish focuses on lean protein and heart-healthy spices. The long marinating time ensures the seasoning permeates the meat, making it a perfect choice for a weekend barbecue or a prepared weeknight supper. Serve alongside a crisp green salad or roasted Mediterranean vegetables for a balanced and nutritious meal the whole family will enjoy.

Continue reading below

Ingredients for Spice-Rubbed Grilled Pork Chops

  • 3 tablespoons sweet paprika, preferably Spanish

  • 1 tablespoon freshly ground black pepper

  • 1 tablespoon coarse salt, either kosher or sea salt

  • 3/4 teaspoons sugar

  • 3/4 teaspoons chilli powder

  • 3/4 teaspoons granulated garlic or garlic powder

  • 3/4 teaspoons onion powder

  • 1/4 to 1/2 teaspoons ground cayenne

  • Six to eight 10- to 300g bone-in pork rib chops, 3/4 to 1 inch thick

  • Vegetable oil spray

How to make Spice-Rubbed Grilled Pork Chops

At least 1 and up to 8 hours before you plan to grill the pork chops, prepare the dry rub, combining the ingredients in a small bowl. Coat the chops with the spice mixture, place them in a large plastic bag, seal, and refrigerate.

Fire up the grill, bringing the heat to medium (4 to 5 seconds with the hand test).

Remove the chops from the refrigerator and let them sit covered at room temperature for about 20 minutes.

Spray the chops with oil and transfer them to the grill. Grill for 18 to 20 minutes total. Turn onto each side twice, rotating the chops a half turn each time to get criss-cross grill marks. The chops are done when just a hint of pink remains at the centre. Serve hot.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 17 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
flu eligibility checker

Ask, share, connect.

Browse discussions, ask questions, and share experiences across hundreds of health topics.

symptom checker

Feeling unwell?

Assess your symptoms online for free

Sign up to the Patient newsletter

Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.

Please enter a valid email address

By subscribing you accept our Privacy Policy. You can unsubscribe at any time. We never sell your data.