My
Shop Keto
Wholesome Yum
Free Printable: Low Carb & Keto Food List
Get It NowThis post may contain affiliate links, which help keep this content free. (Full disclosure)
I have to admit, I wasn’t always a pork lover. Gimme oven baked bacon any (every) day of the week, but other cuts of pork… I wasn’t a fan. But readers were asking me for more keto pork recipes, so who am I not to oblige? 😉 I’m pleased to say, this baked pork tenderloin recipe, and later pan seared pork chops, have turned me into a growing pork fan. Seasoned simply with a flavorful marinade, this rosemary garlic pork tenderloin comes out super juicy and tender.
Did I mention it’s ready in just 20 minutes? It’s a great fast weeknight meal, yet tastes like you put a lot of effort in. I served it for a bunch of our friends in a table spread with many other dishes, and it was the first to disappear.
What Is Pork Tenderloin?
Pork tenderloin (not to be confused with pork loin!) is a cut of pork that comes from the muscle that runs along the backbone. It is a boneless and lean cut that is very tender if you cook it quickly.
How To Season Pork Tenderloin
Pork tenderloin can be seasoned very simply (with salt and pepper), or a little more complex.
This keto pork tenderloin marinade is made with olive oil, garlic, fresh rosemary, Italian seasoning, lemon zest, and the standard salt and pepper. (You could also use pork chop seasoning instead if you like.)
And, it doesn’t require actually letting the tenderloin sit in the marinade. Brushing it on quickly means no advance prep needed!
To make it, simply stir all these ingredients together in a small bowl, and brush onto the tenderloin:
Not including the salt and pepper (pantry staples), you need just 5 ingredients for the marinade in this rosemary pork tenderloin recipe. Super easy!
How To Cook Pork Tenderloin In The Oven
After the rosemary pork tenderloin marinade is done, the method for cooking pork tenderloin in the oven is similar to cooking steak in the oven. You start by searing it, then bake to finish cooking:
- Preheat the oven.
- Heat a cast iron pan on the stove top until very hot.
- Sear the tenderloin to get a nice golden crust.
- Bake until cooked through.
- Rest for 5 minutes. This ensures a super juicy pork tenderloin!
TIP: We’re using a cast iron skillet so that we can go from stove top to oven in the same pan.
How Long To Bake Pork Tenderloin?
Pork tenderloin baking time in the oven will vary depending on the thickness of your tenderloin, but typically takes about 10-15 minutes in the oven after searing it.
TIP: I recommend using a cooking alarm thermometer, so that you don’t over cook your baked tenderloin.
What Temp To Cook Pork Tenderloin?
We’re cooking this rosemary garlic pork tenderloin at 400 degrees F. Higher heat allows it to cook quickly, which is key for a tender result.
What Temperature Is Pork Tenderloin Done?
Baked tenderloin should be cooked to an internal temperature of 145 degrees F.
Let it rest for 5 minutes after baking – a must to keep it juicy! It will increase by an additional 5 degrees while resting.
Can Pork Tenderloin Be Pink?
Yes, pork tenderloin should still be a little pink inside when cooked properly.
What To Do With Leftover Pork Tenderloin
If you find yourself with any garlic pork tenderloin recipe leftovers, here are a few ways to use it!
- Tacos – Pick your taco shell and pick your toppings! This post has everything you need to know to make a delicious garlic pork tenderloin taco!
- Sandwiches – Make your favorite keto bread and add a slather of mayo. It’s rosemary tenderloin sandwich perfection!
- Low Carb Chicken Enchiladas – Simply swap out the garlic roasted pork tenderloin for the chicken in this enchiladas recipe.
- Zucchini Casserole – Originally made with chicken, this zucchini casserole will be just as delicious with this roast pork tenderloin recipe.
- Wraps – Pork tenderloin recipes are similar to chicken breast, so they make great fillings for wraps. I love keto cheese wraps or almond flour tortillas.
- Caesar Salad – Swap the chicken in this super easy homemade salad with sliced pork tenderloin.
How To Reheat Pork Tenderloin
Pork tenderloin can be reheated in the microwave or in a hot skillet, just until heated through.
When cooking pork tenderloin, it’s important to not overcook it, so just reheat it until it’s hot.
Can You Freeze Pork Tenderloin?
Yes, any leftovers of this keto pork tenderloin recipe can be frozen. Wrap well in freezer bags and store in the freezer for 4-6 months.
However, it’s so quick to make and so easy to reuse leftovers that there isn’t much reason to make it ahead to freeze. You may want to just freeze an uncooked tenderloin without baking it instead, then thaw and make this recipe when you are ready.
How Much Pork Tenderloin Per Person?
The recommended serving is 3 ounces, but I would round that up to 4 ounces to make things easy. 😉
While it’s plenty of protein, it won’t look like a lot on a plate, so if you want to be on the safe side, count on 1/2 pound (8 ounces) per person to be sure to have enough!
TIP: You can easily double this recipe in one pan if you need more servings.
What Goes With Pork Tenderloin?
Easy pork tenderloin dinner recipes like this one can be the main for so many meals! Here are some of my favorite low carb sides to go with it:
- Southern Fried Cabbage – This flavorful cabbage is probably the tastiest way to eat cabbage. 🙂 It’s so good and perfect with the rosemary pork tenderloin.
- Whole Roasted Cauliflower – Roast the cauliflower while you are prepping the pork. It’s a hands-off dinner.
- Rutabaga Fries – It’s time to rethink rutabaga and give it another try with this recipe. You’ll be surprised how similar these are to potatoes!
- Keto Mashed Cauliflower – Baked pork tenderloin and mashed potatoes are a perfect pair. (And no one will even realize that the potatoes are missing in this cauliflower mash, it’s that good!)
- Oven Roasted Mushrooms – These easy mushrooms have a delicious balsamic flavor.
Tools To Make The Best Pork Tenderloin Recipe
Tap the links below to see the items used to make this recipe.
- Marinade Brush – To ensure that the marinade for rosemary pork tenderloin is evenly distributed, use a marinade brush.
- Cast Iron Skillet – This baked pork tenderloin is seared on the stove before heading to the oven, and this cast iron skillet can do both.
- Cooking Alarm Thermometer – The best (and really only!) way to tell if your keto pork tenderloin is cooked to the proper temperature.
Baked Pork Tenderloin Recipe
The juiciest baked pork tenderloin recipe ever! Rosemary garlic pork tenderloin uses a 5-ingredient quick marinade and takes 20 minutes start to finish.
Go Ad-FreeRecipe Video
Tap on the image below to watch the video.Like this video? Subscribe to my YouTube cooking channel for healthy recipes weekly! (Click the bell icon to be notified when I post a new video.)
Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
-
Preheat the oven to 400 degrees F (204 degrees C).
-
Season the pork tenderloin with sea salt and black pepper on both sides.
-
In a small pinch bowl, stir together 2 tablespoons (29 ml) olive oil, crushed garlic, fresh rosemary, Italian seasoning, and lemon zest. Brush the mixture all over the pork tenderloin on all sides.
-
Heat the remaining tablespoon olive oil in a cast iron skillet over medium-high heat. Add the pork tenderloin and sear for 3-4 minutes without moving, until browned on the bottom. Flip and sear on the other side.
-
Place the skillet into the oven. Roast for 10-15 minutes, or until internal temperature reaches 145 degrees F (63 degrees C).
-
Remove the pork tenderloin from the oven and let it rest for 5 minutes (temperature will increase to 150 degrees F (66 degrees C)).
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too - I'd love to see it!
Readers Who Liked This Easy Recipe Also Made:
Recipe Notes
Serving size: 1/4 lb, or 1/4 entire tenderloin
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
Want to save this recipe?
Create a free account to save your favorite recipes!
Sign Up To Save Recipes© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂
18 Comments
Dottie Bacon
0This is such an easy recipe, and the seasoning is delicious! I didn’t have fresh rosemary, so I used 1 teaspoon of dried, and prepared the seasoning mixture an hour before using. It was so tender, my husband didn’t even need a knife! I used a thermometer with an alarm, and it was perfectly cooked in 14 minutes. This just became my new favorite recipe for a quick supper. So YUMMY! Cleanup was a breeze being that the cast iron pan is the only real mess, and a properly seasoned pan just needs hot water and a decent brush. THANK YOU for this recipe!!
Steven
0The best EVER!!!
Casey
0My family normally doesn’t like me stepping out from our regularly scheduled dinner menu, especially my boyfriend. However, they all enjoyed this meal and your step by step instructions with hints like the loin should be a little pink is normal really helped out. I am super scared of anything pink and tend to overcook the meat making an epic fail. Thank you again for sharing your recipes!
A++ for being super easy to put together and cook all in my cast iron pan!
Ldz
0This was easy and delicious. I used fresh thyme and Thai basil instead of the Italian seasoning and finished in a toaster oven. Absolutely a keeper.
Belinda Guerette
0This is one of my favorites!
Susan Speerbrecher
0I just got an air frier for my b-day! Can you cook pork tenderloin in an air fryer? It’s my favorite meat!
Wholesome Yum M
0Hi Susan, Absolutely! I would start with this recipe for Air Fryer Pork Chops.
Joyce Kus
0Wow this was so easy to throw together as has so much flavor! I had a small pork tenderloin and was out of ideas on what to do with it when I saw this recipe. I threw the marinade together and then had to run out of the house, so I left the marinade on the pork in a bag for about 2 hours while I ran my errand. Then came home and threw it in the skillet and then oven to cook, 15 minutes later it was done and smelled wonderful! I thought I would have a little left over for lunch tomorrow but my honey loved it so much he asked if he could have the left overs, and he never eats left overs. Excellent recipe – thank you = )
Irene
0This is the most delicious recipe for Pork tenderloin ever! I did it in a Ziploc bag and then just followed the cooking instructions. Mine needed a little more cooking time due to its thickness. But it was so flavorful, moist and just delicious. I served it with oven roasted veggies and a small spinach salad using the small amount of reserved marinade left in blender. Absolutely fabulous meal.
Collette
0So easy and so good!
Debbie Kane
0This is delicious and juicy. I gas grilled mine at 400 degrees for about 18 minutes (9 minutes per side) because it’s summer! Thank you for sharing.
Jacqueline Meldrum
0That marinade sounds really good, I am thinking of a few ways I could use it.
Bry
0This was so yummy, everyone loved it. The lemon and the pork together was a match made in heaven! Will definitely be making this again – thanks!
Cyndy
0Great quick dinner recipe – it turned out wonderful and so juicy. Great instructions!
stephanie
0I made this pork tenderloin for dinner last night, my husband loved it.
SHANIKA
0This Pork Tenderloin looks so juicy and delish! I can’t believe that this is Keto!
Robin Baron-deAlmeida
0I do not have a cast iron skillet. I really want to make this. How else can I cook it?
Wholesome Yum M
0Hi Robin, You can use a stainless pan for this recipe. Cast Iron gives the best browning, but it will turn out well in a stainless pan too.