This pork chop and dairy free mushroom sauce recipe is inspired by pork chops and mushroom soup (which I used to eat all the time as a kid!) but without the dairy and with much fresher ingredients.

This recipe is low acid, gluten and dairy free, and can be made compliant with the autoimmune protocol (AIP), elimination diet, and low oxalate diet.

Product brands I recommend for this recipe

  • Barista oat milk by Earth’s Own – This stuff is super creamy and satisfying, and can be made with either savoury or sweet recipes.

Equipment you will need for this recipe

  • Whisk
  • Cutting board
  • Large cutting knife
  • Oven
  • 2 large pans
Top-down view of two pork chops covered in dairy free mushroom sauce

Recipe substitutions or variations

Substitutions:

Oat milk substitutions: Instead of using oat milk, you can swap it out for any other dairy free milk alternatives such as coconut milk, almond milk, cashew milk, macadamia milk etc.

Garlic infused olive oil substitutions: feel free to use regular olive oil in this recipe. If you still want the garlic flavour though, you can add one or two diced fresh garlic cloves or half a teaspoon of garlic powder.

Cremini mushroom substitutions: feel free to use any type of mushroom you like such as white mushrooms, portobello mushrooms, etc. You could even use a combination of multiple types of mushrooms.

Potato starch substitutes: instead of using potato starch, you can also use tapioca starch, cornstarch, or arrowroot starch.

Close-up of pork chops with mushroom sauce on plate

Variations:

Make this recipe lower calorie/fat: Reduce the amount of olive oil from 2 tablespoons down to 1 or less (for the mushroom sauce) and from 1 tablespoon down to 1/2 tablespoon or none (for frying your pork chops). 

Make this recipe paleo & AIP friendly: Swap out the oat milk for coconut milk, and swap the potato starch out for tapioca or arrowroot starch.

Make this recipe lower oxalate: rather than using oat milk, swap it out for coconut milk. Make sure to use potato starch as it is the lowest oxalate of the starches.

Looking for more healthy recipes and meal plans?

If you are looking for more healthy recipes and meal plans, check out my premade meal plans and recipe books (which come with 140 recipes for breakfasts, lunches, dinners, snacks & desserts). 

I also provide fully customized meal plans that are unique to your specific health needs, as well as one-on-one health coaching and professional grade supplements.

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Close-up of pork chops with mushroom sauce on plate

Pork chops and dairy free mushroom sauce

Tara Klippert
This pork chops and dairy free mushroom sauce recipe is inspired by pork chops and mushroom soup, but without the dairy and with much fresher ingredients.
No ratings yet
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Lunch, Main Course
Cuisine American
Servings 3
Calories 498 kcal

Equipment

  • Whisk
  • Cutting board
  • Large cutting knife
  • Oven
  • 2 large pans

Ingredients
  

  • 3 pork chops
  • 3 tbsp garlic infused olive oil
  • 2.5 cups diced cremini mushrooms (roughly 150 g)
  • 2 cups oat milk (or other dairy free milk of choice)
  • 1 tbsp potato starch
  • 1/2 tsp salt

Instructions
 

  • Dice up your mushrooms into small pieces
  • Heat a pan on the stove at medium heat and add 2 tablespoons of garlic infused olive oil
  • Add your diced mushrooms and fry until fully cooked through, stirring regularly
  • While your mushrooms are cooking, heat another pan to medium heat and add 1 tablespoon of garlic infused olive oil.
  • Add your pork chops and fry until completely cooked through
  • While both your mushrooms and pork chops are cooking, mix together ½ cup of oat milk with 1 tablespoon of potato starch and whisk together until there are no remaining clumps
  • Once your mushrooms are cooked through, add the additional 1 ½ cups of oat milk to the pan and bring back to a simmer
  • Lower the heat to low and pour in your oat milk and potato starch mixture while continuing to whisk. Your sauce should start to thicken quite quickly.
  • Once it is thick, remove the pan from heat and serve immediately on top of your cooked pork chops.

Notes

In the blog post above, I provide direction on making this recipe lower calorie/lower fat, as well as making it paleo and autoimmune paleo friendly (AIP), and lower oxalate.

Nutrition

Calories: 498kcalCarbohydrates: 20.7gProtein: 34.5gFat: 29gSaturated Fat: 6.4gPolyunsaturated Fat: 2.4gMonounsaturated Fat: 12.2gCholesterol: 88.3mgSodium: 558mgPotassium: 729mgFiber: 1.3gSugar: 4g
Keyword AIP, dairy free, gluten free, low oxalate, nut free, paleo, soy free, sugar free
Tried this recipe?Let us know how it was!
Tara Klippert
About the author Tara Klippert

Tara Klippert is a Registered Health and Nutrition Counselor and holds a diploma in Holistic Nutrition and Health Coaching. Tara helps people clear up cystic acne, balance hormones and blood sugar + improve anxiety and gut health NATURALLY with food.