FREE 5-Ingredient Recipe EBook

• Why You Need My Baked Pork Tenderloin Recipe
• Ingredients & Substitutions
• How To Cook Pork Tenderloin In The Oven
• My Recipe Tips
• Serving Ideas
• Baked Pork Tenderloin (Juicy 20-Min Recipe) Recipe card
• Gratitude Moment
• Recipe Reviews

I have to admit, I wasn’t always a pork lover. But after my readers kept asking for healthy pork recipes , I decided to give baked pork tenderloin a try a few years ago—and I’m so glad I did! The simple, fast marinade in this recipe makes the meat straight-up melt-in-your-mouth tender, like a juicier version of chicken breast . This amazing texture has given me a reason to cook pork tenderloin in the oven again and again… and again. Make it with me and I think you’ll have it on repeat, too!

Why You Need My Baked Pork Tenderloin Recipe

• Juicy, tender, and flavorful – The combo of garlic, herbs, lemon, and olive oil will give your baked pork tenderloin so much flavor, and every bite is incredibly tender.
• Based on my tried-and-true method – Most pork tenderloin recipes place the pork in the oven right away — and you can do that (see my tips below ) — but I recommend a quick sear before baking to get a gorgeous, golden brown crust and lock in those yummy flavors. I cook smothered pork chops , lamb chops , beef tenderloin , and steak in the oven the same way.
• Quick and easy – And I mean quick … just over 20 minutes total! The 5-ingredient seasoning makes this one of my favorite streamlined recipes.
• Perfect for any occasion – I first served this pork when I had a bunch of friends over, and it was the first to disappear! You need to add this to your healthy dinner rotation.

Ingredients & Substitutions

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

• Pork Tenderloin – Don’t confuse it with pork loin ! This lean cut of meat comes from the muscle along the backbone. Look for a nice pinkish-red color with some marbling, ideally around 1 pound. And if you see any gray connective tissue on the underside, just trim that away!
• Olive Oil – Avocado oil works, too.
• Garlic – Crushed garlic sticks better than minced and doesn’t burn as easily, so I recommend it over minced (I use this garlic press ). You can also substitute 1/2 teaspoon garlic powder.
• Herbs – Italian seasoning , plus a pop of fresh rosemary (or fresh thyme works too). If you don’t have fresh herbs, just add a dash of extra Italian seasoning.
• Lemon Zest – This zester has made zesting so much easier! But sometimes I just use a tablespoon of lemon juice if I don’t want to mess it.
• Sea Salt & Black Pepper

VARIATION: Switch up the spices!

Paprika and onion powder are great additions to baked pork tenderloin. You can also use one of my other seasoning blends: pork chop seasoning , Cajun seasoning , or lemon pepper seasoning .

How To Cook Pork Tenderloin In The Oven

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. Season the pork. In a small bowl, mix olive oil with pressed garlic, fresh rosemary, Italian seasoning, and lemon zest. Pat the pork tenderloins dry with paper towels, then brush this flavorful mixture all over them, making sure to coat every side. (I like these silicone brushes that don’t shed bristles.) Season with salt and pepper.

1. Sear until golden. Heat a little more olive oil in a cast iron skillet over medium-high heat. Add the pork and sear until golden brown on all sides.
2. Bake in the oven. Transfer the skillet to the oven and bake pork tenderloin until it’s cooked through.
3. Rest before slicing. Remove the pork tenderloin from the oven and transfer to a platter or cutting board. Let it rest to let the juices settle before cutting into slices.

My Recipe Tips

• You can marinate for up to 24 hours if you like. Sometimes I just cook right away, and that’s how I wrote my recipe for baked pork tenderloin, but it turns out even more juicy if you give it some time! After brushing on the marinade and seasoning, you can let the pork sit for 30 minutes to come to room temperature, or cover with plastic wrap and refrigerate for up to 24 hours.
• For juicy results, bake to an internal temperature of 140 degrees F. I recommend a probe thermometer because it doesn’t require checking and will beep when the right internal temp is reached, but an instant-read thermometer will work as well. The internal temp rises to 145 degrees F while resting. It’s okay for the pork to be pink inside, as long as the temperature reaches 145 before slicing. I find that it gets drier if it reaches 150 degrees F like many other baked pork tenderloin recipes recommend doing.
• You’ll need a 12-inch skillet. Even then, the tenderloins might not easily fit across, but you can curve them when placing them in the pan. They’ll shrink a bit as they sear, and then you can straighten them out. I highly recommend a cast iron skillet , so you get that perfect sear and can transfer it right from the stove top to the oven.
• The time in the oven depends on how long you spend browning the sides. I brown them less than the top and bottom, but it still takes me a couple of minutes total. If you skip the sides, the time in the oven will be closer to 10-15 minutes instead of 5-10 minutes. The thickness of your pork tenderloin and the type of pan you use can also impact the oven time, which is why I always recommend a meat thermometer (see my tip above).
• Avoid moving the meat around while searing. Letting it sit in one spot helps develop a beautiful brown crust. Flip it only when it’s time to turn!
• Prefer to skip the searing step? I highly recommend it for the best flavor and texture, but if you’re in a hurry, you could just bake pork tenderloin in the oven without that step. It will take longer, about 20-25 minutes. If you’re after something more hands-off, my Crock Pot pork tenderloin or air fryer pork tenderloin makes a wonderful alternative.

Serving Ideas

This baked pork tenderloin is so versatile — it goes with almost any side dish! Here are some of my favorite healthy sides to go with it:

• Vegetables – I like to fry cabbage or saute broccoli while the pork tenderloin bakes in the oven. You can also roast green beans (pictured above), brussels sprouts or cauliflower at the same time, and just swap the pans halfway through. The veggies will take a bit longer, so just cover the cooked pork until they are done.
• Starches – Serve it with roasted potatoes or rice as a comforting meal. For lighter options, try my mashed cauliflower or cauliflower rice .
• Salads – I recommend a salad that has a hint of sweetness with this baked pork tenderloin, like my pear salad , butternut squash salad , or beet salad .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 lb Pork tenderloins (2 pieces; cut away the gray connective tissue on the underside, if any) ▢
• 2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 5 tbsp Olive oil (divided into 1/4 cup and 1 tbsp) ▢
• 8 cloves Garlic (pressed with a garlic press ) ▢
• 2 tbsp Fresh rosemary (chopped; ~5-6 sprigs) ▢
• 2 tsp Italian seasoning ▢
• 1 tsp Lemon zest (from 1 lemon) ▢

Instructions

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

1. Preheat the oven to 400 degrees F (204 degrees C). Pat the pork tenderloins dry with paper towels.
2. In a small bowl, stir 1/4 cup of olive oil with the pressed garlic, fresh rosemary, Italian seasoning, and lemon zest. Brush the mixture all over the pork tenderloins on all sides.
3. Season the pork tenderloins on both sides with sea salt and black pepper. If you have time, let the pork sit at room temperature for 30 minutes (optional).
4. Heat the remaining 1 tablespoon of olive oil in a cast iron skillet over medium-high heat. Add the pork and sear for 2-4 minutes without moving, until browned on the bottom. Flip and sear until golden brown on the other side.
5. Use tongs to hold the sides of the tenderloins to the skillet for 20-30 seconds each, to brown the sides a little.
6. Transfer the skillet to the oven. Roast for 5-10 minutes , or until the internal temperature reaches 140-145 degrees F (63 degrees C).
7. Remove the pork tenderloin from the oven and transfer to a platter or cutting board. Let it rest for 5 minutes before slicing. (The temperature will increase by another 5 degrees.)

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 of a pork tenderloin, or 1/6 of the entire recipe

• Tips: Check out my recipe tips above to help you keep your meat juicy and tender, not dry. I’ve also got a method there for how to bake pork tenderloin without the searing step if you prefer.
• Store: Keep leftovers in an airtight container in the fridge for up to 4 days. I repurpose them for tacos, sandwiches, salads , or even a hearty pork stew !
• Meal prep: Season and marinate the pork tenderloin up to 24 hours ahead of time. Store in the refrigerator until ready to cook.
• Reheat: Wrap in foil and place directly on oven grates at 250-300 degrees F, until warm. Avoid using a baking dish if possible, which leads to overheating and dry spots.
• Freeze: Wrap tightly in plastic wrap and store in freezer bags for up to 4-6 months. Thaw overnight in the fridge before reheating.

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Healthy Ebook Bundle !

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.

Baked Pork Tenderloin

Gratitude Moment

I took new pictures of this pork tenderloin recipe this fall when my parents came to visit us for a few days. Always grateful for these visits. This was one of those hectic evenings and the group family photo was just not happening (lol), but I did snap this one of me with my plate.

Once we were all settled at the table, it was the perfect family dinner! Even my picky kids ate it. So, if you’re looking for an easy meal your whole family will love, add this one to your list.

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!)

Baked Pork Tenderloin (Juicy 20-Min Recipe)

The juiciest baked pork tenderloin recipe in just 20 minutes! It cooks up tender & flavorful in the oven with my quick 5-ingredient marinade.

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/pork-tenderloin-recipe/

Ingredients

• 2 lb Pork tenderloins (2 pieces; cut away the gray connective tissue on the underside, if any)
• 2 tsp Sea salt
• 1/2 tsp Black pepper
• 5 tbsp Olive oil (divided into 1/4 cup and 1 tbsp)
• 8 cloves Garlic (pressed with a garlic press )
• 2 tbsp Fresh rosemary (chopped; ~5-6 sprigs)
• 2 tsp Italian seasoning
• 1 tsp Lemon zest (from 1 lemon)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Pat the pork tenderloins dry with paper towels.
2. In a small bowl, stir 1/4 cup of olive oil with the pressed garlic, fresh rosemary, Italian seasoning, and lemon zest. Brush the mixture all over the pork tenderloins on all sides.
3. Season the pork tenderloins on both sides with sea salt and black pepper. If you have time, let the pork sit at room temperature for 30 minutes (optional).
4. Heat the remaining 1 tablespoon of olive oil in a cast iron skillet over medium-high heat. Add the pork and sear for 2-4 minutes without moving, until browned on the bottom. Flip and sear until golden brown on the other side.
5. Use tongs to hold the sides of the tenderloins to the skillet for 20-30 seconds each, to brown the sides a little.
6. Transfer the skillet to the oven. Roast for 5-10 minutes , or until the internal temperature reaches 140-145 degrees F (63 degrees C).
7. Remove the pork tenderloin from the oven and transfer to a platter or cutting board. Let it rest for 5 minutes before slicing. (The temperature will increase by another 5 degrees.)

Maya’s Recipe Notes

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

• Tips: Check out my recipe tips above to help you keep your meat juicy and tender, not dry. I’ve also got a method there for how to bake pork tenderloin without the searing step if you prefer.
• Store: Keep leftovers in an airtight container in the fridge for up to 4 days. I repurpose them for tacos, sandwiches, salads , or even a hearty pork stew !
• Meal prep: Season and marinate the pork tenderloin up to 24 hours ahead of time. Store in the refrigerator until ready to cook.
• Reheat: Wrap in foil and place directly on oven grates at 250-300 degrees F, until warm. Avoid using a baking dish if possible, which leads to overheating and dry spots.
• Freeze: Wrap tightly in plastic wrap and store in freezer bags for up to 4-6 months. Thaw overnight in the fridge before reheating.

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Healthy Ebook Bundle !

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. :)