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Pan Seared Boneless Pork Chops with a Mustard Pan Sauce & Mashed Butternut Squash

This recipe is so simple to make and SO delicious. Pan seared pork chops with a flavorful mustard pan sauce served with luscious mashed butternut squash is a low carb lovers dream. I like to serve this with my Sweet & Sour German Style Red Cabbage, which really compliments the flavors, or it's great on it's own.
3.67 from 3 votes
Course Main Course
Cuisine American, German
Servings 4 servings


  • 1 Butternut Squash, medium-large
  • olive oil
  • salt & pepper
  • 1 tsp maple syrup
  • 1-2 tbsp heavy cream you can omit if desired but it gives a much creamier consistency to the mashed squash
  • ½ tbsp butter
  • 1 tbsp maple syrup (for mixing into the squash, feel free to add more though if you prefer a sweeter dish)
  • ¼ tsp cinnamon
  • salt & pepper to taste
  • 4 bonesless pork chops
  • salt & pepper
  • 1 tbsp olive oil
  • 1.25 cup chicken broth
  • 1 tbsp wholegrain mustard
  • ½ tsp dried thyme
  • ¼ tsp paprika
  • ½ tbsp butter
  • salt & pepper to taste


Roast & mash the butternut squash

  • Preheat oven to 400 degrees F.
  • Cut the butternut squash in half length wise and scoop out the seeds using a ice cream scoop or spoon.
  • Drizzle a little olive oil over the squash and rub to coat. Sprinkle on some salt & pepper and about a tsp of maple syrup (half a tsp per side).
  • Place on a baking sheet cut side up and bake at 400 degrees F for about an hour or until the flesh is very tender.
  • Remove from the oven and allow to cool slightly. Scoop out the soft flesh and place in a mixing bowl.
  • Mash to your deisred texture using a potato masher or, if you prefer, an electric mixer on low. Add in butter, heavy cream, additional maple syrup, cinnamon and salt & pepper to taste.
    *Note* If you prefer a sweeter butternut squash feel free to add more maple syrup. You can also replace the maple syrup with a little brown sugar if desired.
  • Cover to keep warm and set aside.

Make the pork chops and pan sauce

  • Remove pork chops from the fridge about 15 minutes before cooking and pat dry with a paper towel.
  • Heat 1 tbsp of olive oil over medium high heat until hot and shimmering.
    *Note* It is VERY important that you wait until the pan is very hot before adding your pork chops. To test this you can flick a few drops of water into heated pan. If you hear an immediate sizzle you will know the pan is hot enough, if not, give it another minute or two and try again.
  • Generously season both sides of the pork chops with salt and pepper and carefully place in the hot pan. Sear on one side, without disturbing, for 3-5 minutes before flipping to the other side and cooking for another 3-5 minutes.
  • When the pork reaches an internal temperature of 145 degrees F, remove from the pan and set aside to rest for around 5-10 minutes.
    *Note* Because the necessary cook time may change based on the thickness of the pork, the easiest way to tell when they are done is to use a meat thermometer. I recommend the one I use below this recipe.
  • While the pork is resting, turn the heat back up to medium high and add 1 ¼ cups of chicken broth to deglaze the pan. Make sure you scrap up all of those delicious brown bits from the bottom of the pan to incorporate into the sauce.
  • Cook over medium heat for 3-5 minutes until the broth has reduced by about half. Add in wholegrain mustard, thyme and paprika and continue to cook for another 2-3 minutes until reduce by another ¼th to ⅓rd.
    *Note* This is meant to be a thin pan sauce so it will never get truly "thick".
  • Remove from heat and swirl in the butter then add salt & pepper to taste.
  • Serve immediately with pork chops and mashed butternut squash. Enjoy!
Keyword Butternut Squash, Fall Recipes, Keto, Low-carb, Pork Tenderloin
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