Balsamic Dijon Herb Pork Tenderloin
This Balsamic Dijon Herb Pork Tenderloin is your weekly reminder that meal prep doesn’t have to mean boring chicken and sadness rice. It’s tender, juicy pork marinated in tangy balsamic, sharp Dijon, and a hit of garlic and rosemary—then roasted to perfection alongside crispy Brussels sprouts and a side of savory rice. It’s fancy-feeling without being fussy.
With 40g of protein and just under 600 calories, it walks the line between comfort food and clean fuel. You’re getting bold flavor, balanced macros, and a reheatable meal that still tastes like it came out of a bistro kitchen. The herbs bring freshness, the sear adds depth, and the sprouts? Absolute fire.
If you’re craving something hearty, clean, and wildly meal-preppable, this is it. No slow cooker, no sugar-laced sauce—just real flavor that delivers. Prep it, slice it, stack it. This one earns a permanent spot in the rotation.
Balsamic Dijon Herb Pork Tenderloin
Equipment
Ingredients
For the Pork:
- 2 lbs pork tenderloin
- 1 tbsp olive oil
- 4 tbsp balsamic vinegar
- 2 tbsp Dijon mustard
- 1/2 tbsp dried rosemary
- 3 cloves garlic minced
- 1 tsp salt
- 1/2 tsp black pepper
For the Brussels Sprouts:
- 1.5 lbs Brussels sprouts halved
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tbsp garlic powder
- 1/2 tsp black pepper
For the Rice:
- 1 cup dry white rice
- 1 tbsp rice vinegar
Instructions
- Whisk marinade ingredients in a bowl: olive oil, balsamic vinegar, Dijon, garlic, rosemary, salt, pepper. Add pork and coat fully. Marinate for 30–60 minutes (or overnight if preferred).2 lbs pork tenderloin, 1 tbsp olive oil, 4 tbsp balsamic vinegar, 2 tbsp Dijon mustard, 1/2 tbsp dried rosemary, 3 cloves garlic, 1 tsp salt, 1/2 tsp black pepper
- Preheat oven to 425°F. Line a large baking sheet with parchment or foil.
- Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper. Spread evenly on the baking sheet.1.5 lbs Brussels sprouts, 1 tbsp olive oil, 1/2 tsp salt, 1/2 tbsp garlic powder, 1/2 tsp black pepper
- Sear pork (optional): Heat a skillet over medium-high heat. Sear pork tenderloins for 2–3 min per side to lock in flavor.
- Transfer pork to a second lined baking sheet or nestle onto the veggie sheet if there’s space. Roast everything for 25–30 minutes, or until pork reaches 140–145°F internal. Let pork rest for 5–10 minutes before slicing.
- Cook rice according to package directions, using chicken broth for added flavor. Stir in olive oil and garlic powder after cooking. Finish with parsley if desired.1 cup dry white rice, 1 tbsp rice vinegar
- Slice pork, portion with rice and Brussels sprouts, and divide into meal prep containers.
Nutrition
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Why You’ll Love This Balsamic Dijon Herb Pork Tenderloin
If you’ve ever wondered whether meal prep could feel elegant and indulgent without blowing up your macros, this Balsamic Dijon Herb Pork Tenderloin is your answer. It delivers 57g of protein per serving, checks in just under 600 calories, and somehow feels like it belongs on a restaurant menu. The key lies in its simplicity: a lean pork tenderloin marinated in tangy balsamic vinegar, bold Dijon mustard, and fragrant herbs like rosemary and garlic—then roasted until juicy and just blushing pink in the center.
It’s paired with roasted Brussels sprouts for some charred, crispy edge and garlicky rice to soak up all the drippings. The flavor combo leans savory, herbaceous, and just a little sharp thanks to the balsamic-Dijon kick. The olive oil gives it richness without tipping you into excess fat territory, while the rice provides enough carbs to keep your energy up—whether you’re cutting, maintaining, or in full training mode.
From a meal prep perspective, this one checks every box. It reheats beautifully, slices clean, and somehow tastes better after a day or two. Whether you’re meal prepping for work, weeknight dinners, or just trying to hit macros without falling asleep at the table, this is a no-brainer.
Ingredient Substitutions & Customizations
Want to make this recipe your own? Here are a few easy ways to adjust ingredients to suit your preferences or pantry:
- Swap the Protein: This marinade works beautifully with boneless skinless chicken thighs, pork chops, or even extra-firm tofu for a vegetarian version. Just adjust cooking time accordingly.
- Go Low-FODMAP: Skip the garlic and use garlic-infused olive oil for a gut-friendly alternative. Choose white rice or quinoa as tolerated.
- Switch the Herb: If rosemary’s not your jam, try fresh thyme, Italian seasoning, or a mix of parsley and sage for a different aromatic profile.
- Reduce the Fat: Use less olive oil in both the marinade and the Brussels sprouts if you’re trying to shave a few calories off your daily total.
- Play with the Carb Base: White rice is classic, but brown rice, farro, couscous, or even riced cauliflower all work. Want more fiber? Quinoa is your friend.
- Dial Up the Acid: If you love extra tang, finish the sliced pork with a splash of balsamic glaze or even a squirt of lemon right before serving.
These tweaks allow you to adapt the base recipe to whatever macro goals or flavor preferences you’re working with—without compromising the overall spirit of the dish.
Expert Tips for Perfect Balsamic Dijon Pork
Anyone can marinate pork, but getting that perfect sear, juicy interior, and full flavor payoff takes a little intention. Here’s how to absolutely nail it:
- Don’t Skip the Sear: A quick pan sear before roasting locks in juices and adds a golden, flavorful crust. It also deepens the flavor of the herbs and caramelizes the marinade.
- Use a Thermometer: The secret to tender pork is not overcooking it. Pull it at 140–145°F, and let it rest—it’ll carryover cook and stay juicy.
- Marinate Long Enough: While 30 minutes is fine, overnight marination takes the flavor to the next level. It also tenderizes the meat more deeply.
- Roast High, Rest Well: A 425°F oven gives you great browning on the sprouts and pork. Just don’t skip the 5–10 minute rest before slicing—it keeps the juices in the meat instead of on your cutting board.
- Finish the Brussels Right: Want crispy edges? Spread your sprouts flat side down and broil the last 2 minutes. You’ll get restaurant-level char with zero extra effort.
Serving Suggestions & Storage Tips
Serving Ideas:
Plate this meal over your grain of choice and garnish with fresh herbs or a drizzle of balsamic glaze. It’s ideal for lunchboxes, weeknight dinners, or even casual hosting—yes, it’s that good. Pair with a citrusy side salad or roasted carrots if you’re going big.
Storage:
- Fridge: Store in airtight meal prep containers for up to 4 days.
- Freezer: Wrap tightly and freeze sliced pork + rice for up to 2 months. Brussels can be frozen, but may lose some crispness on reheating.
Reheating Tips:
Microwave with a splash of water or broth to keep the pork from drying out. Or reheat everything together in a nonstick skillet with a lid for extra texture and flavor.
Optional Garnishes
Give it a final flourish with any of the following:
- Fresh chopped parsley
- Balsamic glaze drizzle
- Cracked black pepper
- Shaved Parmesan
- Lemon zest or a squeeze of lemon
- A pinch of red pepper flakes for a little zip
FAQs
Can I use pork loin instead of tenderloin?
Yes, but be mindful: pork loin is thicker and takes longer to cook. Slice it into medallions or butterfly it for even roasting.
Can I meal prep this ahead of time?
Absolutely. This recipe was built for prep. Marinate the pork and chop your Brussels in advance, then just roast and portion when ready. It holds up like a champ in the fridge.
Is this low carb or keto-friendly?
It can be! Swap the rice for cauliflower rice or leafy greens, and reduce the olive oil slightly to trim calories and carbs.
What if I don’t have Dijon mustard?
No worries—use spicy brown mustard, whole grain mustard, or even yellow in a pinch. The flavor will shift slightly but still play nicely with the balsamic.
Can I make this in an air fryer?
Sure! Sear the pork first, then transfer it to the air fryer at 400°F for 15–18 minutes, checking for doneness at 140°F. The Brussels can be done separately in the air fryer too—just shake the basket a few times.
6 Other High-Protein Pork Recipes to Try
Looking for more macro-friendly pork recipes that are easy to prep, reheat like a dream, and pack serious protein per serving? These high-protein pork meals are perfect for your weekly meal prep—whether you’re bulking, cutting, or just tired of dry chicken.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
Master the Macro Mindset
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.