Meals · High Protein
Honey Garlic Pork Tenderloin (53g Protein)
This sheet pan pork tenderloin delivers 53 grams of protein and 569 calories per serving. A quick sear builds a golden crust via the Maillard reaction, then moderate oven heat finishes the meat gently while roasted broccoli and carrots soak up the sticky honey-garlic glaze.
Nutrition per serving
- Protein
- 53 g
- Calories
- 571
- Carbs
- 44 g
- Fat
- 16 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 lbs pork tenderloin — about 2 tenderloins, silver skin removed
- 4 cups broccoli florets
- 2 cups carrots — cut into 1-inch pieces
- 1/3 cup honey
- 3 tbsp soy sauce — low-sodium preferred
- 2 tbsp apple cider vinegar
- 5 cloves garlic — minced
- 2 tbsp olive oil — divided
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp dried thyme
- 1 tsp kosher salt
- 1/2 tsp black pepper
Steps
- Preheat oven to 375°F (190°C). Line a large sheet pan with parchment paper.
- Make the spice rub: In a small bowl, combine garlic powder, paprika, onion powder, dried thyme, salt, and black pepper.
- Make the glaze: In another bowl, whisk together honey, soy sauce, apple cider vinegar, and minced garlic. Set aside.
- Pat the pork tenderloins completely dry with paper towels. Surface moisture prevents browning. Rub 1 tablespoon olive oil over the pork, then coat evenly with the spice mixture.
- Heat a cast-iron skillet over medium-high heat until just smoking. Sear the pork for 1-2 minutes per side until golden brown on all sides, about 4 minutes total. Transfer to the prepared sheet pan.
- Toss broccoli and carrots with remaining 1 tablespoon olive oil and a pinch of salt. Arrange around the pork on the sheet pan.
- Pour half the honey-garlic glaze over the pork, reserving the rest.
- Roast for 15-18 minutes, or until an instant-read thermometer inserted into the thickest part reads 140°F (60°C). Brush with remaining glaze during the last 5 minutes.
- Remove from oven and tent loosely with foil. Let rest 5-10 minutes. The internal temperature will rise to 145°F (the USDA safe temp for pork) during this time.
- Slice the pork into 1/2-inch medallions and serve with the roasted vegetables. Spoon any pan juices over the top.
Why This Works
Pork tenderloin delivers 20.6g protein per 100g with only 3.5g fat. One of the leanest cuts available. The sear-then-roast method leverages Maillard browning: a screaming-hot pan drives off surface moisture (the enemy of a good crust), then triggers the cascade of chemical reactions between proteins and sugars that creates deep, savory flavor. Patting the meat dry is essential. J. Kenji López-Alt at Serious Eats notes that evaporation requires five times more energy than heating, so a wet surface stalls browning. The moderate 375°F oven finish cooks the interior gently, avoiding the gray band of overcooked meat that high heat causes. Pull at 140°F internal; carryover cooking brings it to the USDA-recommended 145°F during the 5-10 minute rest.
The Glaze Technique
Applying the honey glaze in two stages prevents burning while maximizing flavor. The first coat goes on before roasting. The sugars caramelize slowly at 375°F without scorching. The second coat brushed on during the final 5 minutes builds a sticky lacquer that clings to each slice. The acidity from apple cider vinegar balances the sweetness and helps tenderize the outer layer of the meat.
Make It Your Own
For a deeper, less floral sweetness, substitute maple syrup for honey. Add 1 teaspoon of grated fresh ginger to the glaze for warmth that complements the Asian-fusion profile. Use tamari instead of soy sauce for a gluten-free version. The vegetables are flexible: swap sweet potatoes (cut small, about 3/4-inch cubes) or Brussels sprouts halves for the carrots. Both roast well at 375°F for this timing.
Storage & Reheating
Slice leftover pork while still warm and store with vegetables in airtight containers for up to 4 days. The glaze keeps the meat moist during reheating. Warm in a covered skillet over medium heat for 2-3 minutes, or microwave for 60-90 seconds. Freezes well for up to 3 months; thaw overnight in the refrigerator.
Sources Research-Backed
Frequently Asked Questions
What temperature should pork tenderloin reach?
Pull at 140°F internal and rest 5-10 minutes. Carryover cooking brings it to the USDA-recommended 145°F. Use an instant-read thermometer in the thickest part. The center should be slightly pink. Fully gray pork is overcooked.
Is honey garlic pork tenderloin gluten-free?
Not as written. Soy sauce contains wheat. Substitute with tamari or coconut aminos for gluten-free. All other ingredients (pork, honey, garlic, vegetables) are naturally gluten-free.
Can I double this pork tenderloin recipe?
Yes. Use two tenderloins and a larger baking sheet. Don't crowd or meat will steam instead of roast. Sear tenderloins in batches. Roasting time stays about the same since the thickness doesn't change.
Why is my pork tenderloin tough?
Overcooked. Pork tenderloin is very lean and dries out quickly past 145°F. Pull earlier (140°F) and rest longer. Also check that you're using tenderloin, not loin roast. They cook very differently despite similar names.
