PF
Slices of pork on artisan bread, creating a delicious and rustic sandwich arrangement.
Stovetop~55 minComplexity

Stuffed Pork Tenderloin

This Stuffed Pork Tenderloin delivers 63g protein and 629 calories per serving — a high-protein centerpiece that holds carbs and fat in one component. 4 servings batch-prep quickly on the stovetop, letting you simplify dinner prep by cooking complete meals rather than separate proteins and sides. Built for anyone bulking who needs single-pan efficiency without sacrificing protein volume.

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Ingredients

4 servings
  • Tomatoes, Sun-Dried, Packed In Oil(80g)
  • Yellow Onion
  • Olive oil(45g)

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

  • Sage, Fresh(5g)
  • Rosemary, Fresh(3g)
  • 1 teaspoon kosher salt (divided)
  • 3/4 teaspoon ground black pepper (divided)
  • Spinach(142g)
  • Garlic(180g)
  • Parmesan Cheese(80g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Pork Tenderloin, Boneless(907g)

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

  • Prosciutto, Cured, Sliced(57g)
  • Wine, White, Dry(120g)

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

  • Low Sodium Chicken Broth(120g)

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

  • Lemon Juice, Fresh(30g)
  • Unsalted Butter(15g)
  • Lemon Juice, Fresh
  • Parsley, Fresh

Instructions

  1. 1Preheat the oven to 375°F. Place the sun-dried tomatoes in a bowl, cover with hot water, and let rest 5 minutes to rehydrate. While tomatoes soak, dice the onion and mince the garlic; drain and finely chop the rehydrated tomatoes.
  2. 2Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat. Add the diced onion, ½ teaspoon sage, rosemary, ½ teaspoon salt, and ¼ teaspoon black pepper. Sauté 5–7 minutes, stirring occasionally, until the onions soften and begin to brown.
  3. 3Add the spinach a few handfuls at a time, stirring constantly, until completely wilted (about 3–4 minutes). Stir in the minced garlic and chopped sun-dried tomatoes, cooking 1 minute over medium heat until fragrant. Remove from heat, stir in the grated Parmesan, transfer the filling to a plate, and let cool slightly. Wipe out the skillet and set aside.
  4. 4Remove the silver skin from the pork tenderloin with a sharp knife. Butterfly the pork by cutting lengthwise down the center without cutting all the way through, leaving the two halves attached. Cover with plastic wrap and pound to an even ½-inch thickness. Layer overlapping prosciutto slices across the flattened pork, then spoon the cooled spinach filling evenly over the meat. Roll tightly from one long edge jelly-roll style and secure with 6–7 toothpicks laid flat parallel to the meat. Season the outside with the remaining ½ teaspoon salt and ¼ teaspoon pepper.
  5. 5Heat the remaining 1 tablespoon olive oil in the same skillet over medium heat until hot but not smoking. Place the stuffed pork in the skillet, seam-side up, and transfer to the oven. Roast 15 minutes at 375°F.
  6. 6Remove the skillet from the oven, flip the pork over, and continue roasting 10–12 minutes until the internal temperature reaches 135–140°F at the thickest part. Transfer to a cutting board, cover loosely, and rest 10 minutes (carryover cooking will bring the temperature to 145°F).
  7. 7Return the skillet to medium heat, add the white wine and remaining ½ teaspoon sage, and scrape up the browned bits from the bottom. Cook 3–4 minutes until

Nutrition — Per Serving

629

calories

63g

protein

34g

fat

Carbohydrates
25g
Saturated fat
7.7g
Sodium
783 mg
Dietary fiber
3.0g

4 servings per batch · ~446g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Stuffed Pork Tenderloin have per serving?

Each serving packs 63g of protein and 629 calories with 34g fat and 25g carbs. This is one of the highest single-serving protein amounts in the PrepForge library.

How long does Stuffed Pork Tenderloin take to prep?

Despite being marked quick prep, this recipe yields 4 servings, so you're prepping 4 high-protein dinners in one stovetop session. That's efficient meal prep for hitters targeting 60g+ protein meals.

Is Stuffed Pork Tenderloin good for muscle gain?

At 63g protein per serving, Stuffed Pork Tenderloin directly supports muscle gain phases where protein intake is the limiting factor. The 25g carbs provide adequate post-workout carbohydrates to pair with the massive protein load.

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