• 45 min

1 net carb

Oven-Roasted Pork Tenderloin

This oven-roasted pork tenderloin recipe is tender and juicy, with flavorful seasoning, and a crispy exterior, making it a crowd-pleaser for any occasion.

  • Recipe last updated: May 27, 2024

Rating

Nutrition Info

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Oven-Roasted Pork Tenderloin

1 net carb
Close-up view of oven roasted pork tenderloin.

Oven-Roasted Pork Tenderloin [Keto]

Total Diabetes Wellness
Looking for a delicious and easy-to-make main course that will impress your dinner guests? Look no further than this oven roasted pork tenderloin recipe! With its tender and juicy meat, flavorful seasoning, and crispy exterior, this dish is sure to become a crowd-pleaser at your next gathering. Not only is it incredibly delicious, but it's also simple to prepare, making it a great choice for a weeknight dinner or a special occasion. So, whether you're an experienced home cook or a beginner in the kitchen, give this recipe a try and get ready to savor every bite!
5 from 1 vote
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Prep Time 5 minutes
Cook Time 30 minutes
Rest Time 10 minutes
Total Time 45 minutes
Course Lunch and Dinner
Cuisine American
Servings 6 servings
Net Carbs 1 g
*Net carbs are per serving

Ingredients
 

  • 2 pork tenderloins, (1 to 1.25 pounds each)
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 ½ teaspoons dried oregano
  • 1 ½ teaspoons smoked paprika
  • 1 ½ teaspoons garlic powder
  • 1 ½ teaspoons dried thyme
  • 1 ½ teaspoons ground cumin
  • 1 tablespoon olive oil

Optional garnish

  • fresh parsley, chopped

Instructions
 

  • Preheat your oven to 450F/230C.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • Mix all the spices together in a small bowl (salt, pepper, dried oregano, smoked paprika, garlic powder, dried thyme, and ground cumin.)
    Top view of mixing spices for pork tenderloin rub.
  • Sprinkle the spice mixture over all sides of the pork tenderloins. Use your hands to rub the spices into the meat.
    Top view of two pork tenderloins on a white plate fully rubbed with seasoning.
  • Heat a large skillet over medium-high heat. Once hot, add oil.
    Top view of skillet with hot oil, ready to cook.
  • Carefully add one tenderloin to the hot skillet and sear each side for 1-2 minutes (until lightly browned). Use tongs to turn the tenderloin so that each side gets seared.
    Top view of a pork tenderloin searing in a hot skillet.
  • Transfer the seared tenderloin to a baking rack. Sear the second tenderloin in the same manner, and transfer to the baking rack once seared.
    Top view of two pork tenderloins, rubbed with spices and seared, on a wire baking rack ready to go into the oven to roast.
  • Bake in the oven for 20-30 minutes, until internal temperature reaches 145F/62.8C. Remove from oven, and lightly cover with foil for 10 minutes while the meat rests.
    Top view of two pork tenderloins on a wood cutting board, just out of the oven and ready to rest before slicing.
  • Slice into 1/2" wide slices, garnish with chopped fresh parsley (optional), and serve warm. Enjoy!
    Top view of two juicy pork tenderloins on a wood cutting board, one tenderloin is being sliced into 1/2" pieces.

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Nutrition

 

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Equipment

12 inch cast iron skillet
Large skillet
Stainless steel tongs.
Tongs
Baking rack and cooling rack.
Baking rack
Baking sheet, half sheet size made out of aluminum
Baking sheet
Instant read thermometer
Instant Read Thermometer
Keywords juicy pork tenderloin, keto pork tenderloin, keto tenderloin, low-carb pork tenderloin, low-carb tenderloin, seared pork tenderloin
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Photos of Low-Carb Oven-Roasted Pork Tenderloin

Top view of ingredients for oven roasted pork tenderloin.
Close-up view of oven roasted pork tenderloin out of the oven, sliced, juicy, and ready to eat.
Oven roasted pork tenderloin on a wood cutting board, one tenderloin sliced and garnished with parsley, and the other tenderloin seasoned with a crispy crust.
Top view of oven roasted pork tenderloin sliced on a wood cutting board, delicious and juicy.
Close-up view of oven roasted pork tenderloin, with a crispy seasoned crust and tender juicy middle, sliced and garnished with parsley.

Notes

Pork temperature

We highly recommend purchasing an instant-read thermometer if you don’t already have one. This is a tool you’ll use often while cooking, and allows you to get the perfect temperature every time when cooking meat.

According to the USDA, the safe internal temperature for pork is 145F/62.8C, with a rest time of at least 3 minutes. With this temperature, the center of your tenderloin may be slightly pink. If you cook the pork past this temperature, your meat will be drier and tougher.

Spice variations

You can use just about any spice blend you’d like in this recipe. If you prefer something more simple, perhaps try salt, pepper, and smoked paprika. Or you could add some spice with a cajun seasoning mix or give the meat an Italian flavor with an Italian seasoning blend.

Searing the meat

Don’t skip searing the meat! This step is part of what gives the tenderloin a nice crispy crust. The crispy crust is really delicious when paired with the juicy, tender center of the meat.

Cooking the tenderloin

We highly recommend cooking the meat on a baking rack if possible. Raising the meat slightly off the baking sheet helps the meat cook more evenly, and also helps contribute to the crisp crust. If you don’t have a baking rack, you can cook the tenderloins directly on a lined baking sheet.

Cooking the tenderloin

Pork tenderloin is a very versatile meat and pairs well with almost any side dish! Check out our side dishes to find delicious vegetable sides to go with your roasted pork tenderloin.

Frequently Asked Questions

Is this low-carb pork tenderloin recipe Keto?

Yes! This recipe is just for the tenderloin itself and does not include any side dishes. About 5 ounces of seasoned pork tenderloin has 1 net carb.

Is this low-carb pork tenderloin recipe gluten-free?

Yes, this oven-roasted pork tenderloin recipe is naturally gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: Pork tenderloin has the best flavor and is the juiciest when cooked fresh. We highly recommend cooking this recipe fresh rather than making it ahead of time and reheating.
  • Storing leftovers: Store leftover pork tenderloin in an air-tight container in the refrigerator for up to 3-4 days. 
  • Freezing instructions: Freeze roasted pork tenderloin in an air-tight, freezer-safe container for up to 3 months. Thaw in the refrigerator overnight.
  • To reheat: Reheat in a skillet on low heat, in a toaster oven, or in the microwave on half power. Be cautious to only reheat the meat until warm, and do not cook it too long, or it will dry out.

Additional Details

When it comes to low-carb and delicious meals, oven-roasted pork tenderloin steals the show. This recipe is perfect for individuals with diabetes who are seeking a flavorful, protein-packed dish that won’t spike their blood sugar levels. The tender and juicy pork tenderloin, seasoned to perfection, provides a satisfying dining experience that can be enjoyed with a variety of side dishes.

Pork tenderloin, known for its tenderness and mild flavor, is a lean cut of meat that fits well into a diabetic-friendly diet. It is an excellent source of high-quality protein and essential nutrients such as vitamins B6 and B12, selenium, and zinc. Oven-roasting the pork tenderloin ensures it remains juicy and succulent while allowing the flavors to intensify and develop.

Pork Tenderloin Preparation Tips

  • Choose a fresh, high-quality pork tenderloin from a trusted source. Look for meat that is pink in color, firm to the touch, and has a minimal amount of visible fat.
  • Before cooking, remove the pork tenderloin from the refrigerator and allow it to sit at room temperature for about 20 minutes. This step ensures more even cooking.
  • Season the pork tenderloin generously with your choice of herbs, spices, or a marinade. Popular options include garlic, rosemary, thyme, paprika, or a combination of these flavors. Marinating the pork overnight will infuse it with even more flavor.
  • For a beautifully browned exterior, sear the pork tenderloin in a hot skillet for a few minutes on each side before transferring it to the oven.
  • To ensure the pork reaches a safe internal temperature, use a meat thermometer. The USDA recommends cooking pork to an internal temperature of 145°F (63°C) with a 3-minute rest time.

Variations and Serving Suggestions

  • Mustard and Herb Crust: Create a flavorful crust by mixing Dijon mustard with a combination of herbs such as rosemary, thyme, and parsley. Spread the mixture over the pork tenderloin before roasting for a tantalizing twist.
  • Balsamic Glaze: Drizzle a balsamic glaze over the roasted pork tenderloin for a tangy and slightly sweet flavor profile. Reduce balsamic vinegar with a touch of honey or sugar substitute until it thickens into a glaze-like consistency.
  • Fresh Fruit Salsa: Enhance the pork’s taste with a refreshing fruit salsa. Combine diced mango, pineapple, red bell pepper, red onion, cilantro, lime juice, and a pinch of salt. Serve the salsa on top of the sliced pork tenderloin for a burst of tropical flavors.

Benefits for People with Diabetes

This oven-roasted pork tenderloin recipe offers several benefits for individuals with diabetes:

  • Low in Carbohydrates: Pork tenderloin is naturally low in carbohydrates, making it a suitable protein choice for those who need to manage their blood sugar levels.
  • High in Protein: Protein plays a crucial role in managing blood sugar and promoting satiety. The lean pork tenderloin provides a substantial amount of high-quality protein, helping to stabilize blood glucose levels and curb hunger.
  • Nutrient-Dense: Pork tenderloin is rich in essential vitamins and minerals, such as B vitamins, selenium, and zinc. These nutrients support overall health and help maintain proper bodily functions.
  • Versatile Pairings: The versatility of oven-roasted pork tenderloin allows it to be paired with a wide range of low-carb side dishes, such as roasted vegetables, cauliflower mash, or a fresh green salad.

Delicious, nutritious, and easy to prepare, oven-roasted pork tenderloin is a perfect addition to a low-carb diabetic-friendly menu. With its tender texture, succulent flavor, and endless serving possibilities, it’s a dish that will impress family and friends alike. Enjoy this protein-packed delight without worrying about its impact on blood sugar levels. So, fire up your oven and get ready to savor the delectable flavors of oven-roasted pork tenderloin, an excellent choice for individuals with diabetes seeking a scrumptious, diabetes-friendly meal option.

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Recipe Rating




This Post Has 2 Comments

  1. Ramesh

    Sep 14 2023 Reply

    5 stars
    Not one to leave comments. This recipe made the most juicy and tender pork I’ve ever eaten. I believe because of searing the meat before baking. Will try this same method with different spice varieties in the future also. 5 stars.

    1. Total Diabetes Wellness

      Sep 14 2023 Reply

      Thank you for your feedback, Ramesh! We’re so glad you enjoyed this recipe. Let us know how your other spice variations turn out, if you’d like to share we’d love to try them also 🙂