Keto Pork Tenderloin Skillet Dinner 🍖

Name: Keto Pork Tenderloin Skillet Dinner
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1.5 lbs pork tenderloin; 4 tablespoons avocado oil (divided); 1 teaspoon salt; ½ teaspoon pepper; 1 teaspoon Italian herbs; 6 cloves garlic (minced); 1 medium onion; 1 head broccoli

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Our Keto Pork Tenderloin Skillet Dinner is perfect for busy weeknights! This recipe is a flavor-packed combination of tender pork tenderloin, sautéed broccoli, and onions, all cooked perfectly in a single skillet. It's mouthwatering, nutrient-filled, and one of our best keto-friendly pork recipes.

Keto Pork Tenderloin Skillet Dinner. Pork tenderloing, broccoli, and onions in a skillet.

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!

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Preparation and cooking overview
Chef's note
🍖 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
📖 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.

Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 Minutes
Difficulty Level: Easy
Recipe Makes 4 Servings

For more inspiration check out our Pork recipe.

🍖 Ingredients for this keto pork tenderloin skillet dinner recipe

1.5 lbs pork tenderloin
4 tablespoons avocado oil divided
1 teaspoon salt
½ teaspoon pepper
1 teaspoon Italian herbs
6 garlic cloves (minced)
1 medium onion
1 head broccoli

Ingredient substitutions

Meat substitutes: If you want to switch up the protein or don't eat pork, you could use chicken breasts or turkey tenderloin.
Avocado oil: You can replace avocado oil with other healthy, keto-friendly oils like extra virgin olive oil, coconut oil, or even ghee.
Italian herbs: If you don't have Italian herbs, you can make your own mix using basil, oregano, rosemary, and thyme, or use any of these herbs individually.
Garlic and onion: If you don't have these, you could use shallots for a milder and sweeter flavor.
Broccoli: Instead of broccoli, you can use other keto-friendly vegetables like cauliflower, Brussels sprouts, zucchini, or spinach.

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:

Mushrooms: You can add mushrooms! They are a great addition due to their low-carb content and umami flavor.
Cherry Tomatoes: You can add cherry tomatoes along with other veggies since they give a distinct flavor and color.
Cheese: Sprinkle some grated Parmesan or crumbled feta on top for added flavor and fat content.
Spices: Add spices like smoked paprika, cayenne pepper, or cumin for a different flavor profile.

Cooking tools required

To make this Keto Pork Tenderloin Skillet Dinner recipe, you'll need the following tools:

Fork
12-inch cast iron skillet
Meat thermometer

Tools substitute options

Oven: If an oven isn't available, a grill could be used in the cooking process.
Skillet: If a skillet isn't available, you could brown the meat in a regular pan on the stovetop and then transfer it to a baking dish for oven roasting
Meat thermometer: If a meat thermometer is unavailable, you can make a small cut into the thickest part of the meat to check for doneness. The meat is done when the juices run clear and the meat is no longer pink in the middle.

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

Cooking methods

Searing
Oven roasting

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 400℉.

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 150℉
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:

Cauliflower fried rice: A low-carb alternative to traditional fried rice comes out incredibly delicious when paired with meaty tenderloins. Our Keto Fried Rice will make you love the combination so much!
Baked tomatoes: A refreshing side of three cheese-baked tomatoes brings out the cheesy flavor of this dish and fits perfectly fine with our protein-packed dish.
Zucchini noodles: Spiralized zucchini noodles are a great low-carb option for those who want to enjoy this recipe with a side of keto noodles.
Stuffed mushrooms: Portobello stuffed feta cheese mushrooms or jalapeno popper mushrooms are a great option for this keto pork recipe if you want to enjoy a nice umami flavor with your meaty tenderloins.
Keto Coleslaw: A creamy keto coleslaw made with cabbage and coleslaw spices adds a crunchy and tangy element to the meal.
Kung pao Brussels sprouts: For a classic touch of Chinese sauce and the crispiness of Brussels sprouts, this Kung pao brussels sprouts dish turns out to be an excellent serving option with any meaty 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:

Use healthy cooking oils: Instead of olive oil, you can use healthier options like avocado oil or coconut oil for searing.
Reduce the garlic: Not everyone is a fan of garlic; if you're not, there is nothing to worry about. You can reduce the garlic cloves to 2 instead of 6.
Increase vegetable portion: Add more low-carb vegetables to the skillet, such as cauliflower, bell peppers, or zucchini, to boost the fiber and nutrient content of the dish.
Watch the portion size: Be mindful of the serving size to maintain portion control and avoid overeating.

Time-saving tips

Buy pre-sliced and washed broccoli florets.
You can use a frozen garlic cube for convenience.

What can I prepare ahead of time?

Peel and mince the garlic cloves ahead of time. Store them in a sealed container or use a garlic press to have them ready to be added to the dish.
You can marinate the pork tenderloin in the seasoning mixture for a few hours or even overnight before cooking. This allows the flavors to develop and makes the meat more tender.
You can wash and chop the broccoli florets in advance. Store them in airtight containers or resealable bags in the refrigerator until ready to use.

Storage and reheating

Storage

Allow the dish to cool completely before storing. Do not leave it at room temperature for more than 2 hours to prevent bacterial growth.
Transfer the leftovers to an airtight container or wrap them tightly with plastic wrap. Make sure the container is suitable for refrigerator storage.
Place the container in the refrigerator and store it for up to 3-4 days. Consuming the leftovers within this timeframe is best to maintain freshness and flavor.

Reheating

Stovetop: Heat a skillet over medium heat and add the leftovers. Cook while stirring occasionally until heated through.
Oven: Preheat the oven to a low temperature (around 325°F/165°C). Place the leftovers in an oven-safe dish and cover with foil. Heat in the oven for about 15-20 minutes or until warmed to your liking.
Microwave: Transfer the leftovers to a microwave-safe dish and cover them with a microwave-safe lid or microwave-safe wrap. Heat in the microwave in short intervals until thoroughly heated.

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 voilà - 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

Yes, you can season the tenderloins ahead of time and let them marinate in the refrigerator for up to 24 hours. Marination will enhance the flavor of the meat.

Pork tenderloin and loin are different cuts of meat, and they have other characteristics when it comes to cooking. If you try to use a loin for this recipe, the cooking times and temperatures have to be adjusted. This adjustment has to be made as the mentioned cooking times and temperatures may result in an overcooked or undercooked dish.

Add some heat from crushed red pepper flakes or diced jalapeno to make this pork tenderloin recipe spicy. Make sure to adjust the amount of spice according to your preference.

You can identify if it has a pinkish-red color and has a mild smell. But if it has a strong, unpleasant odor or if the color is grayish or brown, it may not be fresh.

Cooking in a skillet is generally not covered to allow for proper searing and a flavorful crust. If it's browning too fast, reduce the heat and cover to cook more evenly. Always follow your recipe and check the internal temperature to ensure proper cooking.

📖 Recipe