Delicious pork tenderloin garnished with rosemary, served with roasted potatoes and fresh salad.

Stovetop~40 minComplexity

Baked Pork Tenderloin

Name: Baked Pork Tenderloin
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: Pork tenderloin, boneless, raw; Paprika, ground; Brown sugar; 1 ½ teaspoons kosher salt; Cumin, ground; Mustard powder; 1/2 teaspoon ground black pepper; Chili powder; Canola oil

This Baked Pork Tenderloin delivers 26g protein and 203 calories per serving — a lean cut option for building protein without excess calories. Quick stovetop prep for 4 servings works for mid-week meal additions. Fits easily into 150g+ daily protein targets when stacked with other sources.

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Ingredients

4 servings

•
Pork Tenderloin, Boneless(454g)
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
•
Paprika, Ground(15g)
•
Brown sugar(15g)
•
1 ½ teaspoons kosher salt
•
Cumin, Ground(5g)
•
Mustard powder(5g)
•
1/2 teaspoon ground black pepper
•
Chili powder(3g)
•
Canola oil(15g)

Instructions

1Remove the pork tenderloin from the kitchen and pat dry with paper towels. Using a sharp knife, trim away and discard the silver skin (tough membrane) from all sides of the meat.
2In a small bowl, combine the paprika, brown sugar, ground cumin, mustard powder, and chili powder. Set the spice rub aside.
3Heat a cast-iron skillet or similar oven-safe heavy-bottomed pan over medium-high heat for 2–3 minutes until smoking hot. Add the canola oil and let it warm for another 1–2 minutes until shimmering.
4Coat the pork tenderloin evenly on all sides with the spice rub. Carefully lower the pork into the hot oil, searing for 2–3 minutes per side until a deep golden-brown crust forms. Work in a well-ventilated space or turn on your fan.
5Transfer the skillet directly to a preheated 400°F oven. Bake for 8–10 minutes until an instant-read thermometer inserted into the thickest part reads 135°F (the internal temperature will rise to 145°F as it rests).
6Remove the pan from the oven and transfer the pork to a plate. Cover loosely with foil and let rest for at least 10 minutes.
7Slice the pork crosswise into 1-inch-thick medallions. Divide evenly into 4 airtight containers while still warm, pour pan juices over each portion, and seal.
8Refrigerate for up to 4 days. Reheat gently in a 325°F oven for 8–10 minutes until warmed through.

Nutrition — Per Serving

203

calories

26g

protein

fat

Carbohydrates: 7g
Saturated fat: 1.5g
Sodium: 74 mg
Dietary fiber: 2.2g

4 servings per batch · ~128g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Pork Tenderloin have per serving?

Each serving contains 26g of protein and 203 calories, making it a lean protein option that won't spike your daily calorie total. The macro split is 9g fat and 7g carbs, so it pairs well with high-carb sides for balanced meals.

How long does Baked Pork Tenderloin take to prep?

This recipe qualifies as quick prep and yields 4 servings, meaning you can have multiple meals ready in minimal time on a weeknight. It's ideal for batch cooking alongside rice or vegetables.

Is Baked Pork Tenderloin good for fat loss?

At 203 calories and 26g protein per serving, this recipe is excellent for fat loss phases where you need to stay in a deficit while maintaining muscle. The high protein-to-calorie ratio keeps you satiated without excess food volume.