Oven-Roasted Pork Tenderloin
By Sophia Müller · German Butchery Tradition · Updated 2026-05-08
1-1.5 lb pork tenderloin seared then roasted at 425°F for 15-20 minutes to 145°F. Salt only. Lean, fast, $5 per serving.
Carnivore oven-roasted pork tenderloin is a 1 to 1.5 pound pork tenderloin (the small lean muscle that runs along the inside of the spine — not to be confused with pork loin) seared in cast iron, then roasted at 425°F for 15 to 20 minutes to an internal temperature of 145°F. Salt is the only seasoning. The high temperature is essential — pork tenderloin is so lean (3g fat per 100g raw) that low slow methods dry it out before it reaches doneness. A 5-ounce cooked serving delivers 32g protein, 5g fat, and 180 calories — the leanest pork cut on the site. Pork tenderloin costs $5 to $9 per pound; a 1.25-pound tenderloin feeds 3 to 4 adults at $5 per serving. Pull at 140°F and let carryover finish — the lean cut overshoots the 145°F target within a 5-degree window if you wait until the thermometer reads 145°F to remove from heat.
Ingredients
| Ingredient | Protein | Fat | Calories |
|---|---|---|---|
| 5 oz pork tenderloin cooked (per serving) | 32g | 4g | 160 |
| ¼ tbsp butter (per serving) | 0g | 3g | 25 |
| Coarse salt | 0g | 0g | 0 |
| Per serving | 32g | 5g | 180 |
Macros per serving (after cooking and any fat draining). Source: USDA FoodData Central.
Instructions
- 1
Remove tenderloin from fridge 20 minutes before cooking. Preheat oven to 425°F.
- 2
Trim any silver skin from the tenderloin with a sharp paring knife. Pat dry with paper towels.
- 3
Apply 1 tsp coarse salt across all sides.
- 4
Heat 1 tbsp butter in a 12-inch oven-safe cast iron skillet over high heat until shimmering.
- 5
Sear the tenderloin on all four sides — 90 seconds per side, total 6 minutes — until browned all over.
- 6
Transfer the skillet to the 425°F oven. Roast for 12 to 15 minutes until internal temperature reaches 140°F.
- 7
Pull at 140°F (rises to 145°F during rest, the modern USDA safe minimum).
- 8
Rest 8 minutes loosely tented. Slice in ½-inch medallions across the grain.
Nutrition per Serving
Frequently Asked Questions
Pork tenderloin vs pork loin?
Different cuts entirely. Pork tenderloin is a small (1 to 1.5 lb) lean muscle that runs inside the spine — comparable to beef tenderloin in shape and tenderness. Pork loin is a much larger (3 to 5 lb) muscle along the back of the pig, sold as roasts. Tenderloin cooks in 20 minutes; loin takes 2 to 3 hours. They are not interchangeable in any recipe — the tenderloin will dry out and the loin won't reach safe temperature in the same time.
Why is pork tenderloin so easy to overcook?
Lean cuts (3 to 5g fat per 100g raw) have no thermal buffer. Pork shoulder at 25g fat forgives a 10-degree overshoot; tenderloin at 3g fat dries out within 5 degrees. The fix is precise probe thermometers and pulling at 140°F — not 145°F — to allow for 5 degrees of carryover during the rest. Most oven thermometers read 5 to 10°F off; rely on the probe in the meat instead.
Can I cook this in a slow cooker?
No — slow cookers are wrong for tenderloin. Lean cuts need fast high heat to brown the surface before the interior dries; slow cookers braise at 200°F for hours and the tenderloin overcooks before it browns. Slow cookers are designed for fatty connective-tissue-heavy cuts (pork shoulder, beef chuck, lamb shanks) where the long low cook breaks down collagen. Use the slow cooker for pot roasts; use the oven for tenderloins.
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