Black Pepper Rosemary Pork Tenderloin

Pork tenderloin is a lean cut of meat that has about 29 grams of protein per serving and only 4 grams of fat! When paired with a green salad and Baked Sweet Potato Wedges or Sweet Potato Fritters, it makes for a delicious, balanced meal the entire family will love!

Pork tenderloin cooking tips

Pork tenderloin is an amazingly juicy cut of meat. With a few simple steps, you can cook it perfectly, every time!

  • Coat with a little bit of olive oil (or a neutral oil like avocado). This will help build a crust on the tenderloin as it roasts.
  • Use an instant-read thermometer to temp the tenderloin. Pork should be cooked to 145 degrees, and my instructions state to cook it until 140 degrees, and that’s because it will carryover cook about 5 degrees once it’s removed from the oven. If you cook it to 145, then remove it from the oven, it’ll be slightly overcooked by the time you slice and eat it.
  • Let the pork tenderloin rest 5 to 10 minutes before slicing it. This allows the juices to redistribute throughout the meat, assuring each bite will be super juicy! If you were to cut it right away, the juices would pour out of the tenderloin.
  • This recipe calls for roasting the pork tenderloin, but you can also cook it on the stovetop. Simply heat the olive oil in a large cast iron skillet (or any skillet, really) to medium-high heat, then sear the pork on all sides until lightly browned. Turn the heat down to medium-low and let it cook until the internal temperature reaches 140 degrees (and carryover cooks to 145).

Seasoning Options

If you’re looking to switch things up, here are a few herb and spice combination ideas:

  • Chili powder + cumin + smoked paprika
  • Oregano + basil + thyme
  • Coriander + cumin + cinnamon
  • Paprika + oregano + onion powder + garlic powder
  • Onion powder + thyme + allspice + garlic powder + cinnamon

I always season with kosher or sea salt and black pepper + whatever seasoning blend I’m in the mood for. Add a little cayenne pepper or crushed red pepper flakes for a little heat!

What are your favorite spice mixtures?!

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Black Pepper Rosemary Pork Tenderloin

  • Author: Julie Andrews
  • Prep Time: 5-10 mins
  • Cook Time: 25-35 mins
  • Total Time: 30-45 mins
  • Yield: Serves 4 1x
  • Category: Entree
  • Method: Roasting
  • Cuisine: American


Easy 5-ingredient pork tenderloin crusted with rosemary and black pepper.


  • 1-pound pork tenderloin
  • 1 tablespoon olive oil
  • 2 tablespoons dried rosemary, crushed
  • 1 ½ tablespoons coarsely ground black pepper
  • 1 teaspoon kosher or sea salt


  1. Preheat the oven to 375 degrees.
  2. Brush the pork tenderloin with the olive oil.
  3. In a small bowl, stir together the rosemary, black pepper and salt. Sprinkle the spice mixture evenly over the pork tenderloin and pat with your hands to make a crust.
  4. Place the pork tenderloin in a baking dish. Roast 25-35 minutes or until an instant read thermometer inserted into the center reads 140 degrees.
  5. Transfer the pork tenderloin to a cutting board and let sit 5-10 minutes. Slice and serve.


Cooking Tip: Using a thermometer to temp the pork assures a perfectly cooked tenderloin, every time! Pork should be cooked to 145 degrees. The directions indicate to remove the pork from the oven at 140 degrees because meat tends to carryover cook 5 degrees after being removed from the cooking source.

Make it a Meal: Pair with a green salad and Baked Sweet Potato Wedges.


  • Serving Size: 1/4 of recipe (about 4 ounces)
  • Calories: 202
  • Sugar: 0g
  • Sodium: 341mg
  • Fat: 11g
  • Saturated Fat: 3g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: 1g
  • Protein: 23g
  • Cholesterol: 75mg

Keywords: pork, pork tenderloin, tenderloin, high protein, meat, entree