Samantha Weeknights are made for meals like this. My Pork Tenderloin & Veggies recipe is everything I want after a long day: flavorful, filling, high-protein, and incredibly easy to throw together. It’s all about juicy, herb-rubbed pork tenderloin surrounded by perfectly roasted veggies, cooked together on a single pan. No mess. No fuss. Just real food that tastes like it took hours, but is ready in under 40 minutes.
This isn’t just any pork-and-vegetables situation. It’s a healthy pork tenderloin recipe that brings balance to the plate—with clean ingredients, satisfying textures, and the kind of cozy roasted aroma that gets everyone asking, “What’s for dinner?” If you’ve been searching for an easy pork tenderloin and vegetables dinner that works for meal prep, busy nights, or Sunday suppers, this one hits the mark every time.
Pork Tenderloin & Veggies: A One-Pan Wonder That Feeds Like a Feast
Ingredients
- 1.25 lbs pork tenderloin
- 3 medium potatoes chopped
- 4 large carrots peeled and sliced
- 1 head broccoli cut into florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dried thyme
- ½ tsp black pepper
- ½ tsp sea salt
Instructions
- Preheat & Prep: Preheat your oven to 425°F. Line a baking sheet with parchment or foil for easy cleanup.
- Season Pork: Pat the pork dry and rub it with 1 tablespoon olive oil, garlic powder, smoked paprika, thyme, salt, and pepper.
- Prep Veggies: Toss chopped potatoes, carrots, and broccoli with the remaining tablespoon of olive oil and a pinch of salt.
- Arrange & Roast: Place pork in the center of the sheet pan and surround it with the vegetables.
- Roast: Bake for 25–30 minutes, flipping the veggies once halfway through. The pork is done when it reaches 145°F internally.
- Rest & Slice: Let pork rest for 5 minutes before slicing. Serve with roasted veggies.
Notes
Secret Tips for Pork Tenderloin & Veggies
- Pat the pork dry before seasoning: Removing excess moisture helps the tenderloin sear better and lock in flavor during roasting.
- Use a meat thermometer: For juicy, perfectly cooked pork tenderloin, pull it from the oven at 145°F and let it rest for 5–10 minutes.
- Cut veggies uniformly: To ensure even roasting, dice your potatoes, carrots, or any root vegetables to a similar size.
- Marinate ahead: If you’ve got the time, marinate your pork in olive oil, garlic, lemon juice, and herbs for up to 24 hours—it deepens flavor and tenderizes the meat.
- Add the greens later: Toss in quick-cooking veggies like asparagus or zucchini during the last 10–12 minutes to prevent over-roasting.
Recipe Overview
| Course | Dinner, Meal Prep |
|---|---|
| Cuisine | American |
| Skill Level | Beginner |
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
| Servings | 4 |
| Main Ingredients | Pork tenderloin, carrots, potatoes, broccoli |
| Tags | One-Pan Dinner, Clean Eating, High-Protein Dinner, Vegetable Sides, Weeknight Dinners |
Nutritional Snapshot (Per Serving)
- Calories: 375
- Protein: 36g
- Carbohydrates: 28g
- Fat: 15g
- Fiber: 5g
Budget Breakdown (Approximate)
- Pork Tenderloin (1.25 lbs): $6.00
- Potatoes (3 medium): $1.00
- Carrots (4 large): $0.80
- Broccoli (1 head): $1.50
- Olive Oil, Herbs & Spices: $0.70
Total Cost: $10.00
Cost Per Serving: $2.50
Behind the Recipe
I created this sheet pan pork tenderloin recipe when I was craving something hearty and high in protein but didn’t want to dirty half my kitchen to get it. I love how pork tenderloin cooks quickly but still feels special—especially when paired with roasted seasonal veggies that caramelize in the oven. Plus, since the whole meal is made on one pan, cleanup is practically nonexistent.
As someone who’s always trying to find that balance between flavor and nutrition, this recipe checks every box. The pork tenderloin is rich in protein, low in saturated fat, and holds onto flavor like a champ. I often rub it down with garlic, paprika, and thyme for those bold, earthy notes. Roasting it alongside fiber-rich veggies like carrots, broccoli, and potatoes turns it into a high-volume, nutrient-packed dinner that satisfies everyone at the table.
And let’s be honest—when I find a meal that keeps well, reheats beautifully, and works for pork tenderloin meal prep, I lock it into my weekly rotation. If you’re after a dependable dinner that supports your health goals but still feels indulgent, this is it.
Why You’ll Love This Pork Tenderloin & Veggies
High in Lean Protein
Pork tenderloin is one of the leanest and most protein-dense cuts of meat you can buy, delivering around 36g of high-quality protein per serving. That makes it an ideal choice for anyone focused on muscle recovery, building lean mass, or simply staying full longer on fewer calories. According to Heart.org, pork tenderloin is a heart-healthy option when prepared with minimal fat and served with whole vegetables. It’s a perfect pick for clean eating and macro-friendly pork dinner planning.
Sheet Pan Simplicity
Let’s face it—nobody wants to wash a sink full of dishes after dinner. That’s where this sheet pan pork tenderloin recipe shines. You roast everything together on a single pan, which not only simplifies cleanup but also builds layered flavor. As the pork cooks, its juices mingle with the veggies, giving you a naturally seasoned and cohesive meal without any extra effort. It’s one of the easiest one-pan pork dinners I make, and it never lets me down.
Balanced Nutrition
The beauty of this dish is how it nails macronutrient balance without feeling like “health food.” You get lean protein from the pork, fiber and vitamins from the broccoli and carrots, and satisfying complex carbs from potatoes. It’s a smart, well-rounded meal that keeps blood sugar stable, supports energy, and fits neatly into meal plans focused on healthy pork tenderloin recipes or weight loss-friendly dinners.
Meal Prep Approved
Whether you’re packing lunches or planning for busy weeknights, this recipe checks all the boxes. It holds up well in the fridge for up to four days, and reheats without drying out or turning mushy. I’ll often double the batch and portion it out in containers with a lemon wedge or a spoonful of tahini sauce. If you’re looking for a high-protein pork tenderloin meal prep solution that doesn’t get boring, this is it.
Naturally Gluten-Free
There’s not a trace of flour, breadcrumbs, or gluten in sight—just whole ingredients and real food flavor. That makes this dinner safe for gluten-sensitive eaters while still delivering comfort food vibes. It’s proof that a gluten-free pork tenderloin dinner doesn’t have to sacrifice flavor, texture, or satisfaction.
Perfect For
Weeknight Dinners
When you’re short on time but still want something hearty and healthy, this pork tenderloin & veggies meal delivers. It’s a fast, no-fuss solution that’s ready in under 40 minutes with just one pan to clean up. The combination of lean pork and colorful vegetables makes it ideal for weeknight pork tenderloin dinners that check all the boxes—quick, wholesome, and totally satisfying. Whether you’re tracking macros or just trying to eat more balanced meals, this dish fits effortlessly into your evening routine.
Meal Prep Sundays
If you’re a meal prepper like me, you’ll love how well this dish holds up. I double the batch on Sundays and portion it into containers with a few roasted potatoes or cauliflower rice on the side. It’s one of my favorite high-protein pork tenderloin meal prep recipes because it reheats without losing texture or flavor. Plus, the ingredients are affordable and easy to scale. According to Healthline, planning meals with lean protein and fiber-rich vegetables can support better energy levels and weight management all week long.
Family Gatherings
This isn’t just a solo weeknight dinner—it’s a meal that brings everyone to the table. The roasted pork tenderloin and vegetables have wide appeal thanks to their mild seasoning and familiar, feel-good ingredients. Even picky eaters tend to clean their plates. Whether you’re feeding kids, in-laws, or neighbors, this dish is a reliable go-to for family-friendly pork tenderloin dinners that feel homey without being heavy.
Clean Eating Resets
Whenever I’m looking to reset after a weekend of indulgence or need something that supports my clean eating goals, this recipe hits the spot. There’s no processed junk, no added sugar, and no heavy sauces—just whole-food pork tenderloin paired with fresh, seasonal vegetables. It’s a flavorful, protein-packed way to get back on track with meals that fuel you well and still feel cozy.
Ingredients You’ll Need
- 1.25 lbs pork tenderloin
- 3 medium potatoes, chopped
- 4 large carrots, peeled and sliced
- 1 head broccoli, cut into florets
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1/2 tsp black pepper
- 1/2 tsp sea salt
Ingredient Highlights
Pork Tenderloin: A lean cut that cooks quickly and delivers impressive flavor. According to Cleveland Clinic, it’s one of the healthiest pork options you can choose.
Carrots & Broccoli: Fiber-rich and full of immune-boosting vitamins like A, C, and K.
Potatoes: A natural source of potassium and complex carbs—great for energy without the crash.
Olive Oil: Heart-healthy fat that helps veggies roast to golden perfection.
How to Make It
- Preheat & Prep: Preheat your oven to 425°F. Line a baking sheet with parchment or foil for easy cleanup.
- Season Pork: Pat the pork dry and rub it with 1 tablespoon olive oil, garlic powder, smoked paprika, thyme, salt, and pepper.
- Prep Veggies: Toss chopped potatoes, carrots, and broccoli with the remaining tablespoon of olive oil and a pinch of salt.
- Arrange & Roast: Place pork in the center of the sheet pan and surround it with the vegetables.
- Roast: Bake for 25–30 minutes, flipping the veggies once halfway through. The pork is done when it reaches 145°F internally.
- Rest & Slice: Let pork rest for 5 minutes before slicing. Serve with roasted veggies.
Pro Tips for Success
- Use a meat thermometer to avoid overcooking.
- Cut veggies evenly to ensure they roast at the same rate.
- Swap in seasonal vegetables like Brussels sprouts or parsnips in fall and winter.
- Marinate pork overnight for extra depth of flavor.
Easy Variations
Low-Carb
If you’re watching your carbs or following a keto-style plan, this low-carb pork tenderloin and veggies twist is a winner. Simply skip the potatoes and replace them with roasted cauliflower, zucchini, or mushrooms. These veggies keep the dish hearty and satisfying while slashing the carb count. According to WebMD, low-carb diets that prioritize lean proteins and vegetables may help regulate blood sugar and support long-term weight control—making this version an excellent fit for clean eating goals.
Spicy Glaze
Turn up the flavor with a bold glaze that adds heat and complexity to your pork tenderloin. Mix Dijon mustard, crushed red pepper flakes, a drizzle of honey, and a splash of apple cider vinegar to brush over the meat before roasting. This spicy, tangy combo transforms it into a zesty pork tenderloin dinner that still pairs perfectly with roasted veggies. It’s great for those who like a little kick without overpowering the natural flavors.
Extra Veggies
Looking to boost your nutrient intake or clean out the crisper drawer? Add chopped red onion, bell peppers, or even Brussels sprouts alongside your main veggie medley. These additions bring extra color, texture, and fiber to your pork and vegetable meal, making every bite more exciting. Plus, they caramelize beautifully on the sheet pan, soaking up all the flavorful juices from the pork.
Asian-Inspired
For a global twist, go Asian-inspired pork tenderloin and veggies by tossing the vegetables in a mix of sesame oil, tamari (or low-sodium soy sauce), and garlic before roasting. You can even sprinkle sesame seeds on top before serving. This version pairs well with a side of jasmine rice or cauliflower rice and turns your one-pan dinner into something you’d find in your favorite fusion bistro—except it’s way healthier and just as quick.
Storage & Reheat Tips
- Refrigerator: Store leftovers in airtight containers for up to 4 days.
- Freezer: Freeze pork and veggies separately for up to 2 months.
- Reheat: Warm in a 350°F oven or microwave until heated through.
Make It a Meal
Pair this protein-rich sheet pan dinner with these Ready Prep Meals favorites:
- Garlic Parmesan Chicken and Potatoes
- High-Protein Shrimp and Broccoli Stir Fry
- Berry Lemonade Slush Punch
Explore more in:
Frequently Asked Questions
What’s the best way to season pork tenderloin?
A simple dry rub of garlic powder, smoked paprika, thyme, sea salt, and black pepper brings out the pork’s natural flavor beautifully. For deeper infusion, marinate the pork in olive oil, crushed garlic, lemon juice, and fresh herbs overnight. This enhances both tenderness and flavor—ideal for a savory oven-roasted pork tenderloin that doesn’t require sauce to shine.
How do I know when pork tenderloin is fully cooked?
Use an instant-read thermometer and look for an internal temperature of 145°F (63°C) at the thickest part of the tenderloin. It should still be slightly pink in the center. Always let the meat rest for 5–10 minutes before slicing to allow juices to redistribute. This ensures your pork tenderloin and veggies meal stays moist and flavorful.
Can I make this pork tenderloin and veggies recipe low-carb?
Yes! Swap out the potatoes for cauliflower, mushrooms, or zucchini to reduce the carb content while still enjoying a complete meal. These substitutions make the dish keto-friendly and great for low-carb pork dinners without sacrificing satisfaction or nutrition. For more on low-carb swaps, see Healthline’s guide to low-carb vegetables.
Is pork tenderloin healthy?
Absolutely. According to the Mayo Clinic, pork tenderloin is one of the leanest cuts of pork, comparable to skinless chicken breast in fat and calorie content. It’s also rich in protein, B vitamins, and selenium, making it a great addition to a clean eating meal plan.
Can I cook everything together on one pan?
Yes—and that’s what makes this a sheet pan pork tenderloin and veggies superstar. By roasting everything on a single baking sheet, you cut down on prep and dishes while maximizing flavor. The veggies absorb juices from the pork as they cook, making every bite taste better than the last.
What other veggies work well with pork tenderloin?
Plenty! Try Brussels sprouts, green beans, sweet potatoes, carrots, or asparagus. They roast at similar times and pair well with the mild richness of pork. This flexibility makes the dish easy to customize based on what’s in season or in your fridge.
Can I use a different cut of pork?
While pork tenderloin is ideal for quick cooking and lean results, pork loin is another solid option. Just know it’s thicker and may require a longer roasting time. Avoid fattier cuts like shoulder, which are better suited for slow cooking. For fast, lean meals, pork tenderloin remains the best pick.
How do I keep pork tenderloin from drying out?
First, don’t overcook it—145°F is the safe, juicy target. Second, sear the tenderloin first or roast it at a high temp (around 425°F) to lock in moisture. Letting it rest before slicing is also crucial. These small steps make a big difference in ensuring your juicy pork tenderloin dinner stays moist and tender.
Can I make pork tenderloin for meal prep?
Definitely! Slice it after resting, then pair with roasted veggies and a grain like brown rice or quinoa. Store in meal prep containers for up to 4 days. It reheats well in the microwave or oven and makes a protein-packed pork meal prep that keeps you on track with minimal effort.
Is pork tenderloin good for clean eating or weight loss?
Yes—it’s naturally lean, high in protein, and works well with lots of nutrient-dense veggies. As long as you avoid heavy sauces or breaded coatings, it’s an excellent option for those following clean eating, macro-friendly, or high-protein diets. It’s also lower in saturated fat than many red meats, helping support heart health. For more insight, check out EatRight.org’s protein and meat guide.
Final Thoughts
This pork tenderloin & veggies dinner has become a staple in my rotation—not just for how good it tastes, but for how easy it makes clean eating feel. I’m all about weeknight meals that work hard for you: they check the nutrition boxes, feed the family, and give you leftovers that don’t feel like leftovers. This one delivers on all fronts.
It’s a great example of how a one-pan pork tenderloin dinner can simplify your evening without sacrificing flavor. Whether you’re counting macros, watching carbs, or just looking for something that hits the spot, this pork tenderloin dish delivers every time. Keep this one on your go-to list—it’ll be your new comfort food classic.
“This pork tenderloin and veggies dish proves that wholesome meals don’t need to be complicated—just one pan, real ingredients, and a whole lot of flavor.” – Sam
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A juicy, herb-rubbed pork tenderloin surrounded by caramelized roasted veggies—all made on one sheet pan for a clean, protein-packed dinner ready in under 40 minutes!
