Cast Iron Keto
menu icon
subscribe
search icon
×

Keto Pork Tenderloin with Garlic Herb Butter 🥩

Cast Iron Keto
by
Updated:
23 Comments
4.65 from 39 votes

Jump to Recipe Print Recipe

This Keto Pork Tenderloin With Garlic Herb Butter is the most epic low-carb protein dish. This pork tenderloin is truly something special – juicy and tender, it practically melts in your mouth. Once you try this dish, it's easy to fall in love with not just the pork but also the joy of cooking and the delightful addition of fresh vegetables that turn it into a perfect meal.

Keto Pork Tenderloin in cast iron skillet

You know those meals where everything is perfect, and it was exactly what you crave? Like the culinary world just falls into place right on your plate, and you're so ridiculously happy your taste buds are dancing? No? Just us? Yes? You too?! Maybe we're just a little too obsessed with food, but this Keto Pork Tenderloin was exactly what our tastebuds ordered the day we tested this recipe, and we were thrilled with the result.

Jump to:

Preparation and cooking overview

This Pork Tenderloin Recipe is so juicy, tender, and EASY. Pork recipes can sometimes be paper dry and B.L.A.N.D. Not this one! Ready in just about 30 minutes, this is an easy low-carb pork tenderloin dish you'll make again and again. Let's chat specifics!

Chef's note

Experiment with different cooking methods, such as air frying or grilling, to enhance the texture and flavor of the recipe. Get creative and add different herbs and spices like cumin, paprika, or Italian seasoning for a compelling experience.

  • Prep Time: 5 minutes
  • Cooking Time: 30 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 8 Servings

For more inspiration check out our Pork recipe.

🥩 Ingredients for this keto pork tenderloin recipe

For this Keto Pork Tenderloin Recipe, you just need 3 fresh ingredients and a few pantry staples, and you're ready to rock!

  • 2 1-pound pork tenderloins
  • 1 tablespoon minced Italian herbs, we used a blend of rosemary, thyme, and sage
  • 4 cloves garlic, coarsely minced
  • 1 teaspoon sea salt
  • 1 teaspoon freshly cracked black pepper
  • 3 tablespoons avocado oil

Garlic butter sauce

  • ¼ cup melted unsalted butter
  • ¼ teaspoon garlic salt
  • ½ teaspoon onion powder
  • 1 tablespoon chopped fresh parsley

Ingredient substitutions

  • Italian herbs: If you prefer different herbs, you can substitute rosemary, thyme, and sage with a blend of oregano, basil, or marjoram. You can also use store-bought Italian seasoning to jazz up the flavor!
  • Garlic: If you're not a fan of fresh garlic, substitute it with one teaspoon of garlic powder for a milder flavor.
  • Avocado oil: While it is a great high-heat oil for cooking meaty dishes, you can replace it with coconut oil. Use the same ratio as avocado oil.

Additional ingredients

To increase the flavor profile of this low-carb pork recipe, don't forget to experiment with these optional ingredients!

  • Dijon mustard: Brush the pork tenderloin with Dijon mustard to add a tangy and savory flavor before you season the meat.
  • Smoked paprika: Sprinkle smoked paprika on the pork fillets before searing it. It imparts a smoky and spicy taste.
  • Worcestershire sauce: Add a splash of Worcestershire sauce to the garlic herb butter sauce. It enhances the savory umami flavor of the dish.
  • Lemon zest: Grate some lemon zest over the sliced pork tenderloin before serving. It adds a refreshing citrus note to balance the richness of the meat.
  • Fresh rosemary: Add some fresh rosemary sprigs with Italian herbs for a flavorful marinade.
  • Red pepper flakes: Sprinkle a pinch of crushed red pepper flakes over the skillet for a hint of heat and spice.

Cooking tools required

To make this Garlic Butter Herb Pork Tenderloin recipe, you will need the following kitchen tools:

  • 10" or larger cast-iron skillet
  • Fork
  • Cutting board
  • Knife
  • Meat thermometer
  • Small bowl
  • Oven mitts
  • Serving platter

Tool substitutes list

  • Cast-iron skillet: If you don't have a cast-iron skillet, use a non-stick skillet, a Dutch oven, or any large pan to sear the meat.

How to make Keto Pork Tenderloin: step-by-step guide

Cooking methods

  • Pan-searing
  • Baking

Preparation steps

  1. Gather and measure all the ingredients required for the recipe.
  2. Wash, dry, and mince the fresh herbs.
  3. Peel and mince the garlic cloves.

Cooking instructions

Season the pork tenderloins

  1. Using a fork, poke holes all over the pork tenderloin.
  2. Stuff the holes with the minced garlic and herbs.
  3. Season the tenderloin with sea salt and black pepper.
  4. Make the garlic butter by mixing the ingredients in a small bowl.

Cook the pork tenderloins

  1. Preheat oven to 425°F (220°C).
  2. Heat the avocado in a 10" or larger cast-iron skillet over medium-high heat.
  3. Sear the pork for 3 minutes per side until browned.
  4. Transfer the skillet to the oven and bake pork for 20-25 minutes or until a thermometer inserted into the thickest part reads 145°F (63°C).
  5. Remove from oven and let rest while you prepare the garlic butter.
  6. Make the garlic butter by simply mixing the ingredients in a small bowl.
  7. To serve, slice the pork into 1" slices and arrange on a serving platter. Drizzle with garlic butter and serve. Juicy pork tenderloins are ready to dig in!
Keto Pork Tenderloin in cast iron skillet

Chef's pro tip

Always preheat your skillet before adding the meat for perfectly seared pork tenderloin. This simple step ensures a delightful golden brown crust on the outside while preserving the juicy tenderness inside.

What to serve with keto pork tenderloin?

Pair our Baked Pork Tenderloin Recipe with different keto-friendly sides:

  • Keto bread: Enjoy a fluffy and delicious bread alternative like our Keto Dinner Rolls that perfectly complements the meaty flavors.
  • Keto casserole: Indulge in a comforting and cheesy side dish like Keto Hashbrown Casserole that adds texture and flavor to your meal.
  • Green beans: Elevate your plate with these tender and flavorful Garlic Butter Green Beans for a robust flavor.
  • Keto rice: A bowl of mashed cauliflower rice is a perfect white rice alternative, making our recipe a complete meal.
  • Sauce: Don't forget to jazz the spice levels by drizzling delicious sauces like Keto Chimichurri or Salsa Verde.

How to make it healthier?

  • Opt for lean cuts of pork tenderloin or trim excess fat to reduce saturated fat content.
  • Reduce the sodium content of the recipe by using less or no salt. The herbs will still give a rich flavor to the meat.
  • Add keto-friendly vegetables like bell peppers, zucchini, or eggplant in the skillet before baking to have a fibrous dish.
  • Instead of searing the pork tenderloins on a stovetop, cook them in an air-fryer to reduce the oil content of the dish.

Time-saving tips

  • Use a meat tenderizer to help the pork tenderloin cook more evenly and reduce cooking time.

What can I prepare ahead of time?

  • Marinate the pork tenderloin overnight or a few hours before cooking to enhance the flavors.
  • Prepare the garlic butter ahead of time and refrigerate it until needed.

Storage and reheating instructions

Storage tips

  • Store the leftover pork tenderloin in an airtight container or wrap it tightly with plastic wrap in the refrigerator for up to 3 days.

Note: We don't recommend freezing the leftovers as freezing may slightly affect the texture of the pork, so it's best to consume timely.

Reheating best practices

  • Oven: Preheat the oven to 350°F (175°C). Place the leftover tenderloins on a baking sheet or in an oven-safe dish, cover them with foil to prevent drying, and reheat for about 10-15 minutes or until heated.
  • Stovetop: Slice the leftovers into smaller pieces and heat them in a skillet over medium heat. Add a little oil or butter to the skillet and cook them for a few minutes until warmed.
  • Microwave: Place the leftovers in a microwave-safe dish. Cover the dish with a microwave-safe lid or damp paper towel to retain moisture, and heat on high for 1-2 minutes. Stir or flip halfway through the heating time to ensure even reheating.

Note: Always ensure the reheated pork reaches a safe internal temperature of 165°F (74°C) before consuming.

Recipe wrap-up and conclusion

Our delicious Keto Pork Tenderloin Recipe is a simple low-carb protein dish. It's an everyday dinner option with juicy and tender pork, aromatic herbs, and a delightful garlic butter drizzle. Whether enjoyed alone or with delicious keto-friendly sides, this recipe is a winning choice. So, if you're a pork fan, try it, and let us know how it turned out!

Looking for more keto pork recipes? Here are some delicious options!

Frequently asked questions

Yes, pork is a keto-friendly meat. It is naturally low in carbohydrates and high in fat and protein, making it suitable for those following a ketogenic diet.

Pork tenderloin is a lean cut of meat that contains minimal carbohydrates. On average, it has less than 1 gram of carbohydrates per serving, making it an excellent option for those on a low-carb or keto diet.

To make keto pork tenderloin tender, poke holes all over it and stuff them with sliced garlic and minced herbs. This step helps to infuse flavor into the meat. It allows the herbs to penetrate deeper, resulting in more tender and flavorful meat.

While it's not mandatory, using a cast iron skillet is recommended for optimal searing and even cooking. However, you can also use an oven-safe stainless steel pan as an alternative option.

To ensure tender and juicy pork, cook it to an internal temperature of 145°F (63°C). After reaching this temperature, allow the pork to rest for 3-5 minutes to let the juices redistribute and enhance the flavor.

Yes, pork tenderloin is keto-friendly. It is a lean cut of meat with minimal carbs, making it an excellent protein source for a ketogenic diet. Incorporate it into your meals to stay within keto guidelines while enjoying a delicious and nutritious option.

📖 Recipe

Keto Pork Tenderloin in cast iron skillet

Keto Pork Tenderloin with Garlic Herb Butter

This Keto Pork Tenderloin with Garlic Herb Butter is the most epic low-carb protein that's delicious with a variety of healthy side dishes or on salads!
4.65 from 39 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: American
Keyword: garlic butter pork tenderloin, pork tenderloin recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 8
Calories: 237kcal

Ingredients

  • 2 1-pound pork tenderloins
  • 1 tablespoon minced Italian herbs we used a blend of rosemary, thyme, and sage
  • 4 cloves garlic coarsely minced
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 3 tablespoons avocado oil

Garlic Butter:

  • ¼ cup melted unsalted butter
  • ¼ teaspoon garlic salt
  • ½ teaspoon onion powder
  • 1 tablespoon chopped fresh parsley

Instructions

Season the pork tenderloins

  • Using a fork, poke holes all over the pork tenderloin.
  • Stuff the holes with the minced garlic and herbs.
  • Season the tenderloin with sea salt and black pepper.
  • Make the garlic butter by mixing the ingredients in a small bowl.

Cook the pork tenderloins

  • Preheat oven to 425°F (220°C).
  • Heat the avocado in a 10" or larger cast-iron skillet over medium-high heat.
  • Sear the pork for 3 minutes per side until browned.
  • Transfer the skillet to the oven and bake pork for 20-25 minutes or until a thermometer inserted into the thickest part reads 145°F (63°C).
  • Remove from oven and let rest while you prepare the garlic butter.
  • Make the garlic butter by simply mixing the ingredients in a small bowl.
  • To serve, slice the pork into 1" slices and arrange on a serving platter. Drizzle with garlic butter and serve. Juicy pork tenderloins are ready to dig in!

Nutrition

Nutrition Facts
Keto Pork Tenderloin with Garlic Herb Butter
Amount Per Serving
Calories 237 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 6g38%
Cholesterol 89mg30%
Sodium 424mg18%
Potassium 452mg13%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 24g48%
Vitamin A 233IU5%
Vitamin C 1mg1%
Calcium 11mg1%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.
«
»

Reader Interactions

Comments

  1. Susan says

    What do you suggest for marinating the loin beforehand?

    Reply

    • Cast Iron Keto says

      Hi Susan,

      We suggest marinating the pork tenderloin with a simple blend of olive oil, apple cider vinegar, minced garlic, oregano, thyme, salt, pepper, and lemon juice. Let it marinate for at least 2 hours or overnight for the best flavor. Happy Cooking!

      Reply

  2. Blaine Boozan says

    I'm looking to see if you have a pulled pork recipe

    Reply

    • Cast Iron Keto says

      Hi Blaine,

      Yes, we do. Here's a delicious pulled pork recipe for you, click here. Let us know how it turns out for you! 😊🍖

      Reply

  3. Mr. Nomad says

    5 stars
    Made this for dinner tonight with asparagus. Easy to make. Very tasty, well seasoned, and a nice crust from browning the meat. Cooked in the oven without a lid.

    Reply

    • Cast Iron Keto says

      Hi Nomad,

      It's a fantastic dinner choice! 😊 So glad it was tasty with a nice crust. Happy cooking! 🍽️👏

      Reply

  4. Rhonda Lahnakoski says

    I assume we are just rubbing the herb mixture on the tenderloin as I can’t imagine being able to stuff it into holes made by a fork. Am I missing something or just being too literal 😂

    Reply

  5. Colleen Richards says

    5 stars
    Excellent and So Easy!
    I put a twist on this. I stuff the tenderloin with garlic, brush with avocado oil )after rinsing & patting dry), next I combine the salt, pepper and Italian herbs, the I sprinkle to cover entire tenderloins before browning. Since I brushed the pork with avocado, I omit adding ant to the skillet. This reduces the amount of oil used.

    Reply

  6. Kim says

    I would like to clarify -- is one supposed to SLICE the garlic and insert it into the tenderloin? Because the ingredient list says coarsely minced garlic, yet the recipe states "sliced garlic." Just trying to clarify this.

    Reply

    • Cast Iron Keto says

      Whoops, sorry about that. Fortunately, either option works just fine.

      Reply

  7. Kay says

    4 stars
    Delicious, recipe will easier next time I make it.Husband loved it. Side dish stewed cabbage with onion and butter.

    Reply

  8. Paula Brubaker says

    Thank you for clarifying the amount of pork. Saw two 1 # tenderloins, but directions just spoke to one tenderloin. Follow keto and try to keep up closely with the macros. It helped to have you clarify in the reviews. I will count 4 Oz per serving.on the 1. Tenderloin.

    Reply

  9. Adam says

    5 stars
    It was soft and juicy. I don’t follow recipes to the T, and I don’t think people should either all the time. I kept most of the ingredients the same but I changed the process a little bit. I cut the pork tenderloin at an inch and a half before cooking, i seasoned it with pink salt, pepper, minced garlic, thyme/rosemary/sage. I put them in a frying pan with about half a stick of butter, medium-high heat just to sear them. Then I put them in the air fryer. 400F for 3 min, flip them 3 more min, flip them and then again 3 more minutes. I used a prego Parmesan and garlic sauce to top it lightly, it has 3g of carbs for a 1/4 cup so I just dazzled it on. 10/10 good inspiration.

    Reply

  10. Arianne Leslie says

    Any chance you could help me convert this to use with a regular pork loin?

    It'd be much appreciated!

    Reply

  11. Anthony Crivello says

    5 stars
    Cooked this meal last night! WOW is all I can say, from the sauce to the tenderloin being juicy in every bite, I wanted to eat the entire tenderloin. 10/10 unreal and amazing recipe!

    Reply

  12. Lorrie MN Keating says

    The recipe calls for 1 1lb tenderloin. I'm assuming that is a typo, as 8 servings means 2oz per.

    Reply

    • Cast Iron Keto says

      Hi Lorrie, thanks for pointing that out! Yes, it should read (2) 1-pound pork tenderloins.

      Reply

      • Tom says

        How many oz then are considered a serving? Excited to try it

        Reply

        • Cast Iron Keto says

          4 ounces, hope you give it a try!

          Reply

  13. Lamar says

    5 stars
    Wow! This was really good. I seasoned the tenderloin with the herbs mixture, kosher salt and black pepper. Served it with roasted asparagus ( Pensays Tuscan Sunset seasoning)and parmesan cheese. Delicious!

    Reply

  14. Donna Black says

    I cooked this last night. It was delicious and so easy to make. My son woke up this morning disappointed that there weren't any leftovers. This recipe will definitely be a part of our weekly meal rotation.

    Reply

    • Cast Iron Keto says

      Thanks for sharing Donna! So glad you and your son enjoyed it!

      Reply

      • Richard Wadsworth says

        5 stars
        Really lovely this dish. Thanks for sharing

        Reply
4.65 from 39 votes (32 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating