PF
Sliced pork garnished with sautéed mushrooms and herbs, presenting a gourmet culinary delight.
Stovetop~10 minComplexity

Pork Tenderloin Marinade

This Pork Tenderloin Marinade adds 1g protein and 69 calories per serving — a flavour foundation rather than a standalone meal. Quick-prep sauce covers 4 servings, working as a base for grilled or roasted pork dishes throughout your week. Use it to elevate lean protein cuts while keeping macros clean for strict tracking.

Rate this recipe:

Ingredients

4 servings
  • Pork Tenderloin, Boneless

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

  • Garlic(15g)
  • Vinegar, Apple Cider(60g)
  • Mustard, Dijon(45g)

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

  • Maple syrup(30g)
  • Olive oil(15g)

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

  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Instructions

  1. 1Pat the pork tenderloin dry with paper towels, then trim away the silver skin (the tough membrane on one side) and any excess fat using a sharp knife.
  2. 2Mince the fresh garlic, then whisk together the garlic, apple cider vinegar, Dijon mustard, maple syrup, and olive oil in a small bowl until combined.
  3. 3Place the trimmed pork tenderloin in a sturdy ziptop bag, pour the marinade over it, seal the bag while removing as much air as possible, and shake to coat evenly. Place the bag in a shallow dish and refrigerate for at least 2 hours or up to 24 hours.
  4. 4Remove the pork from the refrigerator 30 minutes before cooking and let it come to room temperature.
  5. 5Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for 2 minutes until shimmering, then place the pork in the pan and sear for 3–4 minutes on each side until golden brown.
  6. 6Reduce heat to medium, cover the skillet, and cook the pork for 10–15 minutes until the internal temperature reaches 145°F when measured with a meat thermometer inserted into the thickest part.
  7. 7Remove the pork from heat and let it rest for 5 minutes, then slice into ½-inch-thick medallions.
  8. 8Divide the sliced pork evenly into 4 airtight containers while still warm, then refrigerate for up to 4 days.

Nutrition — Per Serving

69

calories

1g

protein

4g

fat

Carbohydrates
7g
Saturated fat
0.5g
Sodium
137 mg
Dietary fiber
0.1g

4 servings per batch · ~41g each

Macro data sourced from USDA FoodData Central

Sauces can't be added as standalone meals

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set up your profile to unlock

Common questions

How much protein does Pork Tenderloin Marinade have?

This marinade sauce contains only 1g of protein per serving and 69 calories total. It's designed as a flavor component to pair with protein sources, not as a protein contributor itself.

How long does Pork Tenderloin Marinade take to prepare?

Prep time is quick with minimal active cooking needed to develop the marinade flavors on the stovetop. You can batch this for 4 servings, making it efficient for marinating multiple pork cuts at once.

Is Pork Tenderloin Marinade good for fat loss?

At 69 calories and 4g fat per serving, this marinade is lean enough to use on fat loss phases without impacting your daily calorie budget. Apply it to grilled pork tenderloin to keep meals under control while adding flavor.

High-Protein Avocado Sauce

per 2 tbsp · makes ~11 servings

Sauce
2g protein24 cal1g fat
View Recipe →

Jalapeño Cilantro Green Sauce

per 2 tbsp · makes ~11 servings

Sauce
2g protein22 cal0g fat
View Recipe →

Mango Habanero Protein Sauce

per 2 tbsp · makes ~11 servings

Sauce
2g protein28 cal0g fat
View Recipe →

Nashville Hot Protein Sauce

per 2 tbsp · makes ~11 servings

Sauce
2g protein17 cal0g fat
View Recipe →