PF
Close-up of a gourmet meal featuring pork, asparagus, and potatoes on a sunny day.
Stovetop~40 minComplexity

Air Fryer Pork Tenderloin

This Air Fryer Pork Tenderloin provides 1g protein and 48 calories per serving — a low-protein, low-calorie option that works as a side component. Cooks 2 servings quickly on the stovetop, making it useful for adding volume to meals without excess calories. Best combined with higher-protein mains to keep your macros on track.

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Ingredients

2 servings
  • Pork Tenderloin, Boneless

    The leanest pork cut. Do not confuse with pork loin (wider, fattier).

  • Vinegar, Balsamic(15g)
  • Garlic(10g)
  • Rosemary, Fresh(15g)
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Olive oil(5g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Instructions

  1. 1Pat the pork dry with paper towels. Using a thin, sharp knife, slip the blade underneath the silver skin (shiny membrane on the surface), cut one end free, then hold the loose end and gently pull upward while cutting it away from the meat with your other hand. Discard the membrane.
  2. 2In a small bowl, whisk together the balsamic vinegar, minced fresh garlic, fresh rosemary, Dijon mustard, olive oil, salt, and pepper until combined.
  3. 3Brush the marinade all over the pork, coating all sides evenly. Let marinate at room temperature for 15–30 minutes, or cover and refrigerate up to 1 day. If refrigerated, allow the pork to come to room temperature for 20 minutes before cooking.
  4. 4Heat a large skillet over medium-high heat and add a thin coat of olive oil. Once shimmering, place the pork in the pan and sear for 3–4 minutes per side until golden brown on all surfaces.
  5. 5Reduce heat to medium and continue cooking for 8–10 minutes total, turning occasionally, until an instant-read thermometer inserted into the thickest part registers 135°F (the internal temperature will rise to 145°F as it rests).
  6. 6Transfer the pork to a plate, cover loosely with foil, and let rest for 5–10 minutes.
  7. 7Slice the pork crosswise into ½-inch-thick pieces and divide evenly into 2 airtight containers while still warm. Pour any accumulated pan juices over the top.

Nutrition — Per Serving

48

calories

1g

protein

3g

fat

Carbohydrates
5g
Saturated fat
0.6g
Sodium
35 mg
Dietary fiber
1.2g

2 servings per batch · ~25g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Pork Tenderloin have per serving?

Each serving delivers only 1g of protein and 48 calories with 3g fat and 5g carbs. This is too low in protein to function as a primary protein source and is better used as a vegetable-style side.

How long does Air Fryer Pork Tenderloin take to prep?

Quick prep time on the stovetop with just 2 servings per batch. This works well as a side component when batching multiple proteins together during meal prep.

Is Air Fryer Pork Tenderloin good for fat loss?

At 48 calories per serving with minimal carbs and fat, this is calorie-efficient for cutting phases. Pair it with higher-protein mains since the 1g protein per serving won't contribute meaningfully to daily totals.

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