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• My Super Juicy Air Fryer Pork Tenderloin Has An Irresistible Glaze
• Ingredients & Substitutions
• How To Cook Pork Tenderloin In The Air Fryer
• My Tips For Super Tender Results
• How Long To Air Fry Pork Tenderloin?
• Air Fryer Pork Tenderloin Recipe card
• Serving Ideas
• Recipe Reviews

My Super Juicy Air Fryer Pork Tenderloin Has An Irresistible Glaze

When I first tested this air fryer pork tenderloin , I didn’t expect everyone to love it this much. My parents were visiting, and it disappeared so fast I had to make a second batch.

I’ve baked pork tenderloin and slow cooked tenderloin before, but pork tenderloin in the air fryer somehow combines the best of both. You get that golden crust like the oven version, and the tender, juicy texture of the slow cooker — only much faster. Here’s why you’ll want to try it:

• Juicy inside, golden outside – My air fryer pork tenderloin recipe​ gives you that perfect texture without any guesswork. It turns out by far the juiciest and most tender I’ve ever tried, with a lightly crisp edge.
• Irresistible maple Dijon glaze – Just a few pantry staples whisked together, but wow, does it make a difference. It soaks in fast to make the pork tender, and also leaves it with a caramelized, sticking coating on top.
• Easiest way to cook pork tenderloin – No oven, no stovetop, and hardly any cleanup. Just season, air fry pork tenderloin in the basket, and it’s done in 20 minutes. I love this for a quick weeknight dinner .

Whether you’re tired of drying out this lean cut using other methods, are looking for faster cooking, or just want to try an upgraded glaze, this air fried pork tenderloin checks all the boxes. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my air fryer pork tenderloin recipe​, what each one does, and substitution options. For measurements, see the recipe card .

• Pork Tenderloins – Most pork tenderloins weigh about a pound, so I used two here to make enough for my family. Just don’t confuse this with pork loin roast, which is a totally different cut and needs a different method (use my slow cooker pork loin recipe if that’s what you have!).
• Olive Oil – Avocado oil works just as well.
• Unsalted Butter – Melting the butter adds richness and helps the glaze stick to the pork as it cooks. If you only have salted butter, just go a little lighter on the added salt.
• Maple Syrup – I use Wholesome Yum Zero Sugar Maple Syrup for that classic sweet flavor without the sugar. Regular maple syrup works if that’s what you prefer, or you can swap in brown sugar or Besti Brown for a deeper, caramel-like sweetness.
• Apple Cider Vinegar – Adds a little tang that balances the sweetness and helps tenderize the pork. Red wine vinegar, white wine vinegar, balsamic vinegar, or even lemon juice will do the same thing.
• Dijon Mustard – I love how this gives the glaze a subtle sharpness without overpowering the pork. If you don’t have it, spicy brown or yellow mustard works, but I recommend a little less as they’re more intense.
• Spices – I kept it simple with garlic powder , sea salt , and black pepper . If you want to mix it up, try a pinch of paprika, onion powder, or even chili powder for a little kick.

How To Cook Pork Tenderloin In The Air Fryer

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the pork. Trim off any silver skin or extra fat from the pork tenderloin, then pat it dry so the seasoning sticks better.
2. Make the glaze. Whisk together the olive oil, melted butter, maple syrup, vinegar, Dijon, and garlic powder, until smooth.

1. Coat and season. Brush the glaze all over the pork, then season generously with salt and pepper on all sides.
2. Air fry the pork tenderloin. Cook pork tenderloin in the air fryer ( I have this one ), flipping halfway through, until browned on the outside and just cooked through in the center. I can’t usually fit two pork tenderloins in the basket straight side by side, but they should fit just fine if you curve them in opposite directions. See my picture below for a visual!
3. Let it rest. I always tent the top with foil and give it a few minutes to lock in the juices before slicing. This air fryer pork tenderloin comes out tender, flavorful, and ready for whatever sides you’re craving!

My Tips For Super Tender Results

• Flipping isn’t totally required, but I always do it for better browning. The top gets nice and golden while the bottom tends to stay pale if you skip it.
• For extra tender pork, try brushing on the marinade and letting it sit for a bit before cooking. Even 30 minutes makes a difference, but you can also refrigerate it overnight for extra tenderness.
• After cooking, give the pork a few minutes to rest under foil. It helps lock in the juices, so they don’t leak out when you cut into it.
• Slice against the grain. This one’s easy to forget, but makes a big difference. Look for the lines running through the meat because that’s the grain. You want to cut across those lines, not in the same direction, so each bite stays extra tender instead of chewy.

How Long To Air Fry Pork Tenderloin?

I always cook air fryer pork tenderloin to an internal temperature of 140 degrees F, not 145, as it turns out juicier that way. I like using my probe thermometer because I can set it and it beeps when it’s ready. An instant-read thermometer works too — just start checking it around the 15-minute mark.

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1-lb Pork tenderloins ▢
• 2 tbsp Olive oil ▢
• 1 tbsp Unsalted butter (melted) ▢
• 2 tbsp Maple syrup (I use Wholesome Yum Zero Sugar Maple Syrup ) ▢
• 1/2 tbsp Apple cider vinegar ▢
• 1 tsp Dijon mustard ▢
• 1/2 tsp Garlic powder ▢
• 2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the air fryer to 400 degrees F (204 degrees C).
2. Trim any excess fat and silver skin from the pork tenderloin. Pat dry with paper towels.
3. In a small bowl, whisk together the olive oil, melted butter, maple syrup, vinegar, Dijon mustard, and garlic powder. Brush the mixture over the pork tenderloins on all sides.
4. Season all sides of the pork tenderloin with salt and pepper.
5. Place the pork tenderloin in the air fryer basket . Air fry for 15-20 minutes , flipping halfway through, until the internal temperature reaches 140 degrees F (60 degrees C).
6. Remove the basket, tent the top with foil, and rest for 5-10 minutes . The internal temperature should reach 145 degrees F (63 degrees C).
7. Slice the air fryer pork tenderloin and enjoy!

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/3 pound pork tenderloin, or 1/6 of the entire recipe

• Tips: Check out my recipe tips above to help you get the best texture, great flavor, and accurate timing for this air fryer pork tenderloin recipe.
• Storage: Leftovers will keep in an airtight container in the fridge for up to 4 days. I like to slice it first so its ready to go for quick meals.
• Meal prep: You can make the marinade ahead and store it in the fridge, or even let the pork soak in it overnight to save time later.
• Reheat: I warm up slices in the microwave or air fryer until just heated through. Try not to overdo it so the pork stays juicy.
• Freeze: You can freeze cooked pork tenderloin for up to 3 months. I usually slice it first and store it in a freezer bag for easy portions.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© 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.

Air Fryer Pork Tenderloin

Serving Ideas

Not sure what to serve with this air fryer pork tenderloin recipe? Here are some of my favorite sides to round out the meal:

• Veggies – I usually keep it simple with a quick veggie on the side. Air fryer green beans and roasted broccoli are go-tos for me, but sautéed cabbage is a cozy option when you want something warm and buttery.
• Starchy Base – That sweet and savory glaze tastes amazing with something starchy. I like it with mashed cauliflower , but my girls love it with roasted potato cubes drizzled with melted butter.
• Comforting Casseroles – For comfort food vibes, try my loaded cauliflower casserole , cheesy broccoli casserole , or squash casserole .
• Salads – Leftovers are great sliced over salad! I like it on my pear salad or kale salad , but if you need something quick, just toss it over a spring mix salad and lunch is done.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Air Fryer Pork Tenderloin

My air fryer pork tenderloin recipe cooks fast, stays juicy, and has a maple Dijon glaze. An easy weeknight dinner in half an hour!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/air-fryer-pork-tenderloin/

Ingredients

• 2 1-lb Pork tenderloins
• 2 tbsp Olive oil
• 1 tbsp Unsalted butter (melted)
• 2 tbsp Maple syrup (I use Wholesome Yum Zero Sugar Maple Syrup )
• 1/2 tbsp Apple cider vinegar
• 1 tsp Dijon mustard
• 1/2 tsp Garlic powder
• 2 tsp Sea salt
• 1/2 tsp Black pepper

Instructions

1. Preheat the air fryer to 400 degrees F (204 degrees C).
2. Trim any excess fat and silver skin from the pork tenderloin. Pat dry with paper towels.
3. In a small bowl, whisk together the olive oil, melted butter, maple syrup, vinegar, Dijon mustard, and garlic powder. Brush the mixture over the pork tenderloins on all sides.
4. Season all sides of the pork tenderloin with salt and pepper.
5. Place the pork tenderloin in the air fryer basket . Air fry for 15-20 minutes , flipping halfway through, until the internal temperature reaches 140 degrees F (60 degrees C).
6. Remove the basket, tent the top with foil, and rest for 5-10 minutes . The internal temperature should reach 145 degrees F (63 degrees C).
7. Slice the air fryer pork tenderloin and enjoy!

Maya’s Recipe Notes

Serving size: 1/3 pound pork tenderloin, or 1/6 of the entire recipe

• Tips: Check out my recipe tips above to help you get the best texture, great flavor, and accurate timing for this air fryer pork tenderloin recipe.
• Storage: Leftovers will keep in an airtight container in the fridge for up to 4 days. I like to slice it first so its ready to go for quick meals.
• Meal prep: You can make the marinade ahead and store it in the fridge, or even let the pork soak in it overnight to save time later.
• Reheat: I warm up slices in the microwave or air fryer until just heated through. Try not to overdo it so the pork stays juicy.
• Freeze: You can freeze cooked pork tenderloin for up to 3 months. I usually slice it first and store it in a freezer bag for easy portions.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© 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. :)