Ingredients
Scale
(Serves 4–6)
Pork & rub:
- 1½–2 lbs pork tenderloin (trimmed—you love lean, high-protein cuts!)
- 1 tbsp olive oil or avocado oil
- Garlic-herb dry rub (sugar-free!):
- 1 tsp kosher salt (use reduced-sodium—you love low-sodium!)
- 1 tsp black pepper
- 1½ tsp garlic powder (you love garlic!)
- 1 tsp onion powder
- 1 tsp dried rosemary or thyme
- ½ tsp smoked paprika
- Optional: ¼ tsp red pepper flakes (you love spicy!)
Optional citrus-herb glaze (sugar-free!):
- 2 tbsp fresh lemon juice (you love citrus brightness!)
- 1 tbsp low-sodium chicken broth
- 1 tsp fresh rosemary or thyme, chopped
- 1 tbsp cold butter (you love buttery richness!)
For serving:
- Fresh herbs (rosemary, thyme, parsley)
- Lemon wedges
- Optional sides:
→ Roasted asparagus, green beans, or cauliflower mash (low-carb—you love this!)
Instructions
Pat tenderloin very dry with paper towels (key for browning!).
Let sit at room temperature 15–20 minutes before cooking.
Let sit at room temperature 15–20 minutes before cooking.
Mix all dry rub ingredients. Rub generously onto all sides of pork.
Heat oil in large oven-safe skillet over medium-high heat.
Add pork; sear 2–3 minutes per side until golden on all sides.
Add pork; sear 2–3 minutes per side until golden on all sides.
Preheat oven to 400°F (200°C).
Transfer skillet to oven (or move pork to baking dish).
Roast 15–20 minutes, until internal temp reaches 145°F (63°C).
→ Use a meat thermometer—pork is perfect at 145°F, juicy and safe!
Transfer skillet to oven (or move pork to baking dish).
Roast 15–20 minutes, until internal temp reaches 145°F (63°C).
→ Use a meat thermometer—pork is perfect at 145°F, juicy and safe!
Transfer pork to cutting board; tent loosely with foil. Rest 5–10 minutes.
While resting, make glaze: In same skillet, add lemon juice and broth; simmer 1 minute. Remove from heat; whisk in cold butter and fresh herbs until glossy.
While resting, make glaze: In same skillet, add lemon juice and broth; simmer 1 minute. Remove from heat; whisk in cold butter and fresh herbs until glossy.
Slice pork against the grain into ½” medallions. Drizzle with glaze (if using). Garnish with fresh herbs and lemon wedges.
💡 Pro Tips for Perfection:
✅ Dry surface + high heat = golden crust—don’t skip patting dry!
✅ Resting is essential—prevents dry, tough pork.
✅ Low-sodium mastery (you love this!):
→ Use ½ tsp reduced-sodium salt + boost flavor with extra garlic, herbs, and black pepper
→ Finish with lemon zest for brightness without sodium
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 1g per serving
✅ Low-carb/keto option (you love this!):
→ Already compliant! <2g net carbs/serving
→ High-protein: 35g+ per serving
✅ Make ahead:
→ Dry rub keeps 3 months in jar
→ Cooked pork keeps 4 days refrigerated or 3 months frozen
→ Preheat air fryer to 400°F (200°C).
→ Sear pork in skillet 2 min per side (optional but recommended).
→ Air fry 12–15 minutes, flipping halfway, until 145°F internal temp.
→ Same rest + glaze finish!
→ Sear pork in skillet 2 min per side (optional but recommended).
→ Air fry 12–15 minutes, flipping halfway, until 145°F internal temp.
→ Same rest + glaze finish!
→ Fridge life: 4 days | Freezer: 3 months
→ Serving ideas:
→ Over cauliflower mash with garlic green beans
→ Sliced over mixed greens for a protein-packed salad
→ For Sunday dinner or meal prep
→ Serving ideas:
→ Over cauliflower mash with garlic green beans
→ Sliced over mixed greens for a protein-packed salad
→ For Sunday dinner or meal prep
Prep Time: 10 min | Cook Time: 25 min | Rest: 10 min | Total Time: 45 min
Calories: 240 | Protein: 36g | Net Carbs: 1g | Fats: 10g | Fiber: 0g | Gluten-Free • Low-Sodium Adaptable • Blood Sugar Friendly • Low-Carb/Keto Friendly
Calories: 240 | Protein: 36g | Net Carbs: 1g | Fats: 10g | Fiber: 0g | Gluten-Free • Low-Sodium Adaptable • Blood Sugar Friendly • Low-Carb/Keto Friendly