Easy Oven Roasted Pork Tenderloin (High Protein + Family Favorite)
on Apr 09, 2026
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If you’re looking for a simple, high-protein dinner that feels a little elevated but is actually SO easy, this oven roasted pork tenderloin is one of my go-to recipes.
It’s perfectly seasoned with a slightly sweet, smoky spice rub, seared for flavor, then finished in the oven until juicy and tender. This is one of those meals that works just as well for a quick weeknight dinner as it does for meal prep.
And the best part? It’s 30g of protein per serving and pairs with just about anything—so you can easily build a macro-balanced plate around it.
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Macros per Serving
Makes: 4.5 servings
Serving Size: 4 ounces
Calories: 200
Macros: 30.3p / 6c / 6.1f (0 fiber)
How to Log It
Search “Stay Fit Mom Roasted Pork Tenderloin” in MyFitnessPal or MacrosFirst for easy tracking.
Why You’ll Love This Recipe
- High protein (30g per serving)
- Super simple ingredients you probably already have
- Ready in about 30 minutes
- Perfect for meal prep or family dinners
- That sear + oven combo = juicy every time
Ingredients
- Pork tenderloin
- Brown sugar
- Paprika
- Salt
- Ground mustard
- Black pepper
- Onion powder
- Garlic powder
- Olive oil
Substitutions
No brown sugar?
→ Swap for coconut sugar or a sugar substitute for lower carbs
Different protein:
→ This seasoning works great on chicken breasts or chicken thighs
No cast iron skillet:
→ Sear in any pan, then transfer to a baking dish
Variations
- Add a little heat with chili powder or cayenne
- Make it more savory by reducing the brown sugar slightly
- Slice thin for sandwiches, wraps, or protein bowls
Recipe Tip
Don’t skip the resting step. This is what keeps the pork juicy and allows it to finish cooking to the perfect temperature without drying out.
What to Serve With Pork Tenderloin
- Roasted potatoes or sweet potatoes
- Rice or cauliflower rice
- Steamed broccoli or green beans
- Side salad or chopped veggie bowl
This is one of those proteins you can build endless macro-friendly meals around.
SUPPLIES USED
Cast Iron Skillet – I love using my cast iron skillet for so many recipes! They have all sizes and are such a great cooking staple to have in your kitchen!
How to Store
- Store in an airtight container in the fridge for 3–5 days
- Slice before storing for easy grab-and-go meals
- Reheat gently to avoid drying it out
Make-Ahead Tip
This is one of my favorite proteins to prep ahead. Cook it once, slice it up, and use it throughout the week in bowls, wraps, or quick dinners.
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Easy Oven Roasted Pork Tenderloin (High Protein + Family Favorite)
Equipment
Ingredients
- 2 pork tenderloins, about 25oz.
- 3 tablespoons brown sugar
- 1 1/2 tablespoons paprika
- 1 1/2 teaspoons salt
- 1 1/2 teaspoons ground mustard
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 tablespoon olive oil
Instructions
- Preheat oven to 425°F.
- In a small bowl, mix together the brown sugar, paprika, salt, ground mustard, black pepper, onion powder, and garlic powder.
- Pat the pork tenderloins dry, then rub the seasoning mixture evenly over all sides.
- Heat olive oil in an oven-safe skillet (like cast iron) over medium-high heat. Sear the pork on all sides for 2–3 minutes per side.
- Insert a meat thermometer into the thickest part of one tenderloin. Transfer the skillet to the oven and bake for 10–15 minutes, or until the internal temperature reaches 140°F.
- Remove from the oven and loosely wrap the pork in foil. Let it rest for 10–15 minutes (it will continue cooking to 145°F).
- Slice and serve.
