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.
Ingredients
- •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
- 1Remove the pork from the refrigerator and let rest at room temperature for 15 minutes.
- 2While the pork rests, in a small bowl stir together the garlic powder, rosemary, thyme, salt, and pepper.
- 3In a separate bowl, whisk together all of the sauce ingredients but the cornstarch slurry: chicken broth, soy sauce, honey, and Dijon.
- 4Cut away and discard the silver skin from the pork tenderloin. Pat it dry with paper towels, then rub with 1/2 tablespoon of the olive oil.
- 5Sprinkle the seasoning mixture all over the outside of the pork.
- 6Turn the Instant Pot to Sauté. Let heat for 1 minute, then add the remaining 1/2 tablespoon oil. Add the pork and sear on all sides until lightly browned. Remove to a plate.
- 7Pour in the chicken broth mixture. With a wooden spoon, scrape along the bottom of the Instant Pot to deglaze. Keep scraping and make sure there are no stuck-on bits of food to avoid the "burn" warning.
- 8Return the pork to the Instant Pot, coiling it to fit as needed. Close and seal. Cook on HIGH (manual) pressure for 3 minutes.** (Do not be tempted to add more time or the pork may be dry.) Let naturally release for 12 minutes.
- 9Test the pork for doneness with an instant read thermometer. Pork is considered cooked at 145°F (if you’re within 5 degrees or so, the resting time will carry it over). If it’s close but you need the temperature a bit higher, set the lid back on and let it sit 2–3 minutes more with the machine off (the residual heat will finish it). If it’s 10°F+ under, lock the lid back on and pressure cook on HIGH for 1 minute, then quick release and recheck.
- 10Remove the pork to a cutting board or serving platter, cover, and let rest for 10 minutes while you prepare the gravy.
- 11Press “Cancel” on the Instant Pot, then press “Sauté.” Stir in the cornstarch slurry. Let come to a simmer, stirring very often, then press “Cancel.” The gravy will continue to thicken with the residual heat. Stir it periodically.
- 12To serve, cut the pork crosswise into 1-inch slices. Top generously with the gravy and enjoy!
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
AI Swap Engine
Set up your profile to enable swaps →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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