Herb-Crusted Pork Tenderloin (Lean & Juicy)
Tender pork tenderloin with a garlic-herb crust, roasted to juicy perfection. 40g protein, only 320 kcal. One of the leanest protein sources available.
Herb-Crusted Pork Tenderloin (Lean & Juicy)
Tender pork tenderloin with a garlic-herb crust, roasted to juicy perfection. 40g protein, only 320 kcal. One of the leanest protein sources available.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 500g Pork tenderloin
- 2 tbsp Dijon mustard
- 4 cloves (minced) Garlic
- 2 tbsp (chopped) Fresh rosemary
- 1 tbsp (chopped) Fresh thyme
- 1 tbsp Olive oil
- to taste Salt & pepper
Instructions
-
1
Season the pork
Pat pork dry. Brush with Dijon mustard on all sides — it acts as flavor glue. Press minced garlic, rosemary, and thyme onto the mustard coating. Season with salt and pepper.
-
2
Sear
Heat olive oil in an oven-safe pan over high heat. Sear pork 2 minutes per side until the herb crust is golden.
-
3
Roast
Transfer pan to a preheated 200°C/400°F oven. Roast 15-18 minutes until internal temperature reaches 63°C/145°F.
-
4
Rest and slice
Rest 8-10 minutes (temperature will carry to 66°C). Slice into 1.5cm medallions. Serve with roasted vegetables or a side salad.
Pork Tenderloin: The Most Underrated Lean Protein
Pork tenderloin is one of the best-kept secrets in healthy cooking. With a protein-to-fat ratio that rivals chicken breast, it delivers 40g of protein at just 320 calories per serving — making it one of the most efficient protein sources in the grocery store. Yet it tastes nothing like the dry, bland meat many people imagine when they think of "lean protein."
The Dijon mustard coating serves double duty: it creates a sticky surface for the herb crust to adhere to, and it adds a subtle tangy heat that penetrates the meat during roasting. The result is a pork tenderloin that's aromatic, juicy, and impressive enough for dinner guests — yet simple enough for a Tuesday night.
Frequently Asked Questions
Is pork tenderloin as lean as chicken breast?
Nearly! Pork tenderloin has about 3.5g fat per 100g compared to chicken breast's 3.6g. It's one of the leanest meats available and is sometimes called "the other white meat" for this reason.
What temperature should I cook pork to?
The USDA recommends 63°C/145°F with a 3-minute rest. This is lower than many people think — pork at this temperature is slightly pink in the center and incredibly juicy. Cooking to 71°C+ will make it dry.
Can I prep this the night before?
Yes — season the pork and refrigerate overnight. The Dijon and herb crust penetrates deeper, creating even more flavor. Let it come to room temperature 15 minutes before cooking.
What sides pair well with pork tenderloin?
Roasted sweet potatoes, steamed green beans, or a simple arugula salad with lemon vinaigrette all complement the herb crust nicely. For a heartier meal, try garlic mashed cauliflower to keep it low-carb.
How do I reheat leftover pork tenderloin without drying it out?
Slice it thin and warm gently in a skillet with a splash of chicken broth over medium-low heat. Avoid the microwave at full power — it dries pork out quickly. Alternatively, eat leftovers cold in salads or sandwiches.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
Reviews
Leave a Review
Your email address will not be published. Required fields are marked *
