PF
Savor the taste of tender braised pork belly in a rich, flavorful sauce.
Instant Pot~70 minComplexity

Instant Pot Pork Tenderloin

This Instant Pot Pork Tenderloin delivers 51g protein and 370 calories per serving across 4 portions, offering a clean protein source for cutting or maintenance phases. Quick-preps on the stovetop, making it ideal for lifters who need consistent, reliable meat-based meals without variation fatigue. Built for anyone hitting steady protein targets while staying within tight calorie ranges.

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Ingredients

4 servings
  • Pork Tenderloin, Boneless(907g)

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

  • Garlic powder(5g)
  • 2 teaspoons dried rosemary
  • Thyme, Dried(5g)
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • Olive oil(15g)

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

  • Low Sodium Chicken Broth(180g)

    Any carton chicken broth labeled "low sodium." Swanson or store brand.

  • Soy Sauce, Low Sodium(30g)
  • Honey(30g)
  • Mustard, Dijon(10g)

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

  • Cornstarch(30g)

Instructions

  1. 1Remove the pork tenderloin from the refrigerator and let rest at room temperature for 15 minutes. While resting, trim away and discard the silver skin, then pat dry with paper towels.
  2. 2In a small bowl, combine the garlic powder, dried thyme, salt, and pepper. In a separate bowl, whisk together the chicken broth, soy sauce, honey, and Dijon mustard.
  3. 3Rub the pork tenderloin with olive oil, then sprinkle the seasoning mixture evenly over all sides.
  4. 4Heat a large skillet over medium-high heat for 1 minute, then add the remaining olive oil. Sear the pork on all sides for 8–10 minutes total until golden brown, turning as needed. Remove to a plate.
  5. 5Pour the broth mixture into the same skillet and scrape the bottom with a wooden spoon to deglaze, lifting up all browned bits. Return the pork to the skillet and bring the liquid to a simmer over medium-high heat. Reduce heat to medium-low, cover loosely, and cook for 12–15 minutes until an instant-read thermometer inserted into the thickest part reaches 145°F (internal temperature will rise during resting).
  6. 6Transfer the pork to a cutting board, cover with foil, and let rest for 10 minutes while you finish the sauce.
  7. 7Return the skillet to medium-high heat and bring the cooking liquid to a simmer. In a small cup, whisk the cornstarch with 2 tablespoons water to form a slurry, then stir into the simmering liquid. Cook for 2–3 minutes, stirring often, until the sauce thickens and coats the back of a spoon.
  8. 8Slice the pork crosswise into 1-inch pieces and divide evenly into 4 airtight containers while hot. Pour the gravy over each portion and refrigerate for up to 4 days.

Nutrition — Per Serving

370

calories

51g

protein

13g

fat

Carbohydrates
15g
Saturated fat
2.5g
Sodium
455 mg
Dietary fiber
0.7g

4 servings per batch · ~303g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Instant Pot Pork Tenderloin have per serving?

Each serving contains 51g of protein and 370 calories with 13g fat and 15g carbs. This high-protein, moderate-calorie profile makes it a versatile option for both muscle gain and fat loss phases.

How long does Instant Pot Pork Tenderloin take to prep?

The recipe batch-preps 4 servings using quick prep methods on the stovetop, so you're getting multiple high-protein dinners from minimal active time. It's efficient for weeknight meal prep or Sunday batch cooking.

Is Instant Pot Pork Tenderloin good for muscle gain?

At 51g protein and 370 calories per serving, this recipe supports muscle gain phases with lean protein and controlled calories for managing surplus intake. The lower carb content (15g) pairs well with separate carb sources for customizing your meal timing.

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