Our Keto Pork Tenderloin Skillet Dinner is perfect for busy weeknights! This recipe is a flavor-packed combination of tender pork tenderloin, sautΓ©ed broccoli, and onions, all cooked perfectly in a single skillet. It's mouthwatering, nutrient-filled, and one of our best keto-friendly pork recipes.
This Keto Pork Tenderloin Recipe is perfect for pork lovers or those who want to add protein to their dinner. If you're a fan of garlic, then you're going to savor it like none other since it's a perfect balance of healthy fats from olive oil, a generous portion of low-carb veggies, effortless preparation that anyone can master, and the added bonus of minimal cleanup. And you know what? It's the perfect dish for meal prepping as well, so let's dive into the cooking process and enjoy a nutritious meal tonight!
Jump to:
- Preparation and cooking overview
- Chef's note
- π Ingredients for this keto pork tenderloin skillet dinner recipe
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- Tools substitute options
- How to make Keto Pork Tenderloin Skillet Dinner: step-by-step guide
- Cooking methods
- Preparation steps
- Cooking instructions
- How to serve keto Pork Tenderloin Skillet Dinner
- How to make it healthier?
- Time-saving tips
- What can I prepare ahead of time?
- Storage and reheating
- Recipe wrap-up and conclusion
- Frequently asked questions
- π Recipe
Preparation and cooking overview
This Keto Pork Tenderloin Skillet Dinner lets you prepare a delicious meal in just one pan in about 35 minutes, with a mere 10 minutes of prep time! It's as simple as seasoning and searing the tenderloin, tossing in broccoli and onions, and then roasting everything in the oven. The outcome is a flavorful, keto-friendly, protein-rich meal that will keep you feeling full and satisfied for hours.
Chef's note
In this recipe, we aim for a medium-well keto garlic pork tenderloin, balancing tenderness and juiciness. But, if you like it well done, add about 10 minutes to the cooking time. This way, you can enjoy your pork tenderloin exactly the way you like it, ensuring a delicious and satisfying meal.
For more inspiration check out our Pork recipe.
π Ingredients for this keto pork tenderloin skillet dinner recipe
Ingredient substitutions
Additional ingredients
This recipe is a complete meal with the ingredients mentioned. However, you can still make it fun by using additional ingredients and your favorite toppings. For example:
Cooking tools required
To make this Keto Pork Tenderloin Skillet Dinner recipe, you'll need the following tools:
Tools substitute options
How to make Keto Pork Tenderloin Skillet Dinner: step-by-step guide
Cooking methods
Preparation steps
- Gather all the cooking tools and required ingredients for the recipe.
- Make sure you have the proper measurement of all ingredients.
- Set up your cooking area and place the cooking tool and ingredients within easy reach.
- Wash the vegetables and let them dry.
- Divide the broccoli into one-bite florets.
- Cut the onions into four halves. If you prefer a chopped version, you can also do that.
- Preheat oven to 400β.
Cooking instructions
- Using a fork, poke holes all over the tenderloins and stuff them with minced garlic. Then season the exterior part of the tenderloin with 1 tablespoon oil, salt, pepper, and herbs.
- Heat 1 tablespoon oil over medium-high heat on the stovetop and brown the tenderloin on all sides, about 6 minutes total.
- Add broccoli florets and chopped onions to the tenderloin and drizzle with 2 tablespoons of oil.
- Bake for 15-20, until the tenderloins have reached an internal temperature of 150β
- Allow it to rest after taking it out of the oven for 10 minutes before slicing and serving.
Chef's pro tip
Ah, the challenge of stuffing minced garlic into those tiny fork-made holes! Fear not, as there's a simple technique to tackle this task. You can either gently mash the minced garlic into the holes using the fork or, if you prefer, use your hands to press it in. Remember, not all of the garlic needs to be perfectly inside the meat.
The goal is to get some of it inside while allowing the rest to stick to the outside, infusing the tenderloins with their incredible flavor. So don't stress too much about precision, and embrace the rustic nature of this process.
Some people might fear that adding herbs and pepper before searing the pork can indeed result in the herbs scorching and the pepper developing a rancid flavor. You can prefer to season the pork with salt and sear it first. Once it's nicely browned, you can add the herbs and pepper to prevent them from burning and ensure they contribute their fresh flavors to the dish.
Remember, this recipe has different methods and techniques, but with proper seasoning and timing, you can elevate the taste of your pork tenderloin skillet dinner.
How to serve keto Pork Tenderloin Skillet Dinner
Do you know what's the best thing about our keto pork recipes? The versatility!
Whether you want to eat them for lunch or dinner, eat them as an on-the-go sub, or pair them with other main courses, salads, vegetables, rice, or noodles, the result is always going to be so fulfilling and delicious! Here are some keto-friendly options you can use to pair your pork tenderloin dish:
These options provide a range of flavors, textures, and nutritional profiles that pair well with this one-pot pork tenderloin.
How to make it healthier?
While garlic does contain some natural sugars, the amount used in this recipe is relatively small, especially when balanced with lean meat and broccoli florets. As a result, this recipe can still be enjoyed as a healthy meal without significant concerns about carb intake. So go ahead and savor the flavors without worrying about compromising your keto lifestyle. However, if you still want a healthier version, here are some simple tips to achieve that:
Time-saving tips
What can I prepare ahead of time?
Storage and reheating
Storage
Reheating
Note: It's important to remember that repeated reheating may affect the texture and quality of the dish. It's recommended to only reheat the portion you plan to consume to avoid unnecessary reheating.
Recipe wrap-up and conclusion
And voilΓ - the tasty Keto Pork Tenderloin Skillet Dinner, one of Cast Iron's premier low-carb pork tenderloin recipes. This dish is not only delicious but also packed with nutrients, making it a crowd-pleaser.
What's most thrilling about this recipe is its ease and quickness. In a mere 35 minutes, you can whip up this delectable keto pork tenderloin in a cast iron skillet. Plus, we've hopefully nailed the answer to that frequently asked question, "How do I cook pork tenderloin on the stovetop?" A perfect how-to guide, right?
Frequently asked questions
π Recipe
Ingredients
- 1.5 lbs pork tenderloin
- 4 tablespoons avocado oil divided
- 1 teaspoon salt
- Β½ teaspoon pepper
- 1 teaspoon Italian herbs
- 6 cloves garlic minced
- 1 medium onion
- 1 head broccoli
Instructions
- Preheat oven to 400β. Using a fork poke holes all over the pork tenderloin and stuff them with minced garlic. Then season the outside of the tenderloin with 1 tablespoon oil, salt, pepper, and herbs.
- Heat 1 tablespoon oil over medium-high heat on the stovetop and brown the tenderloin on all sides, about 6 minutes total.
- Add in the broccoli and onions and drizzle with 2 tablespoons of oil.
- Bake for 15-20, until the pork has reached an internal temperature of 150β
- Allow the tenderloin to rest after taking it out of the oven for 10 minutes before slicing and serving.
edie8 says
Is this cooked in a cast iron pan and if so, what size pan?
Alex Lester says
Everything on the website is cooked in cast iron, for this particular recipe I used a 12 inch skillet.
Christian says
How the heck do I stuff tiny little minces of garlic into the hole that a fork makes ??
Alex Lester says
You just kind of mash it in with the fork or your hands. The garlic doesn't all have to be inside the pork you just want some of it to get in there and the rest will just stick to the outside.
Sarah says
Will the pork be completely done? I don't like meat half done doesn't settle good on tummy for me. Thank you, Sarah
Alex Lester says
It will be medium well. If you'd like it well done I would start by increasing the cook time by an additional 5 minutes or so.
Richard Kohout says
This looks like a good recipe, but the directions are bad. You list whole cloves of garlic, 1 head of broccoli and 1 onion in ingredient list. No where do you say what to do with these ingredients, according to recipe you say put minced garlic in holes in pork, so we have that (maybe whole garlic cloves in slivers would be better, just an idea), but I'm sure we don't put a whole head of broccoli and a whole onion in dish. We can tell by picture it's broccoli florets and the onion is quartered or sliced, but this should be explained in the recipe that's what they are for.
Amber says
With all of the garlic and onions how is this Keto? Garlic is very high in sugars
rita says
this took 1 hour in the oven. It was raw after the first 20 min. rest for 10. I cooked it another 20 min. still somewhat red. then baked it another 20 min.to get done
Alex Lester says
Hi Rita, that's strange. I would suggest grabbing an oven thermometer and checking to see if your oven is heating evenly.
Travis Bystedt says
To add to what others have said, adding the herbs and pepper before searing it is going to make the pepper go rancid and will most definitely scorch the herbs.