Keto Maple Dijon Pork Tenderloin with Roasted Brussels Sprouts

This Keto Maple Dijon Pork Tenderloin with Roasted Brussels Sprouts combines juicy, herb-crusted pork tenderloin with caramelised, crispy Brussels sprouts. Searing the pork before roasting seals in the juices, while a rich maple-mustard glaze delivers fall comfort food flavor—without breaking your low-carb macros.

If you are looking for a satisfying 30-minute weeknight dinner that feels like a upscale weekend meal, this sheet-pan-inspired dinner delivers. It pairs wonderfully with our Easy Gluten-Free Lemon Garlic Pork for rotating healthy pork dinners into your weekly menu.

Why This Recipe Works

• Sugar-Free Sweetness: Using sugar-free maple syrup gives you that classic sweet-and-savory fall glaze without spiking blood sugar.
• High Protein & Low Carb: Lean pork tenderloin supplies over 35g of protein per serving while keeping net carbs under 7g.
• Perfect Texture Contrast: Searing the meat ensures a tender interior, while high-heat roasting creates crispy, caramelized Brussels sprouts.
• Seamless Meal Prep: Holds up beautifully in lunchboxes for up to 4 days without getting soggy.

Key Ingredients & Roles

• Pork Tenderloin: Lean, tender, and quick-cooking. Be sure to trim the thin silver skin before seasoning.
• Brussels Sprouts: Trimmed and halved. High-heat roasting removes bitterness and adds a nutty, charred flavor.
• Dijon & Whole Grain Mustard: Dijon provides tang and emulsifies the glaze, while whole grain mustard adds visual texture and pop.
• Sugar-Free Maple Syrup: Adds rich maple flavor without adding real sugars or carbs.
• Avocado Oil & Butter: High-smoke-point oil ensures a deep sear on the pork, while melted butter gives the glaze richness.
• Fresh Rosemary & Thyme: Earthy herbs that anchor the maple-mustard flavor profile for fall.

Expert Cooking Tips

1. Nail the Sear First: Don't skip searing the pork tenderloin in an oven-safe skillet before transferring it to the oven. Searing creates a flavorful crust (the Maillard reaction) and traps juices inside.

2. Prevent Soggy Brussels Sprouts: Make sure your Brussels sprouts are completely dry after washing. Place them cut-side down on the hot baking sheet so they caramelize instead of steam.

3. Use a Meat Thermometer: Lean pork dries out quickly if overcooked. Pull the tenderloin from the oven when it reaches 140°F (60°C); it will carry-over cook to the ideal 145°F (63°C) while resting.

Substitutions & Variations

• Vegetable Swap: If you aren't a fan of Brussels sprouts, green beans or broccoli florets roast in the exact same timeframe. Compare cooking methods with our Garlic Butter Chicken and Green Bean Skillet.
• Sweetener Alternative: Brown sugar-free Monkfruit sweetener can replace sugar-free maple syrup if needed.
• Dairy-Free Option: Swap the unsalted butter in the glaze for extra virgin olive oil or extra avocado oil.

Meal Prep, Storage, & Reheating

Storage: Allow cooked pork and sprouts to cool completely. Divide into airtight glass meal prep containers and refrigerate for up to 4 days.

Lunchbox Packing: Pack sliced pork alongside roasted sprouts. Keep any extra glaze in a small separate dipping container to drizzle after heating.

Reheating: Microwave on 70% power for 1.5 to 2 minutes to reheat gently without toughening the pork. Alternatively, reheat in a skillet over medium-low heat with 1 tablespoon of water covered for 4 minutes.

Frequently Asked Questions

Is pork tenderloin keto-friendly?

Yes! Pork tenderloin is naturally zero-carb and packed with high-quality protein. Paired with a keto-friendly sweetener and low-carb vegetables like Brussels sprouts, it makes an ideal keto meal.

How do I prevent pork tenderloin from becoming dry?

Pork tenderloin is very lean and cooks fast. Do not overcook it! Use an instant-read thermometer and pull it off the heat when it hits 140°F–145°F, then let it rest for 5–10 minutes before slicing.

Can I freeze this meal prep?

You can freeze sliced cooked pork tenderloin for up to 2 months. However, roasted Brussels sprouts lose their crispness after freezing and thawing, so we recommend enjoying the sprouts fresh or refrigerated.

What can I use if I don't have sugar-free maple syrup?

You can use a liquid monk fruit sweetener or a tablespoon of keto golden syrup. If you aren't strictly low-carb, pure maple syrup works in equal measure.

Keto Maple Dijon Pork Tenderloin with Roasted Brussels Sprouts

Healthy • Low Carb • Keto • Gluten-Free • Meal Prep

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Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

Servings

4 servings

Ingredients

Pork & Vegetables:

• 1.25 lbs pork tenderloin, silver skin removed
• 1 lb Brussels sprouts, trimmed and halved
• 1.5 tbsp avocado oil, divided
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 3/4 tsp sea salt, divided
• 1/2 tsp cracked black pepper, divided

Maple Dijon Glaze:

• 3 tbsp sugar-free maple syrup
• 2 tbsp Dijon mustard
• 1 tbsp whole grain mustard
• 1 tbsp melted unsalted butter
• 1 tsp fresh rosemary, finely chopped
• 1 tsp fresh thyme leaves

Instructions

1. Preheat Oven & Sheet Pan: Position oven rack in the middle and preheat oven to 425°F (218°C). Place a large rimmed baking sheet inside the oven while it preheats.
2. Prep Glaze & Seasoning: In a small bowl, whisk together sugar-free maple syrup, Dijon mustard, whole grain mustard, melted butter, chopped rosemary, and thyme. Pat pork tenderloin dry with paper towels. Season pork with 1/2 tsp salt, 1/4 tsp pepper, garlic powder, and onion powder.
3. Toss Vegetables: In a medium bowl, toss halved Brussels sprouts with 1/2 tbsp avocado oil, remaining 1/4 tsp salt, and 1/4 tsp black pepper.
4. Sear Tenderloin: Heat remaining 1 tbsp avocado oil in a large skillet over medium-high heat. Sear pork tenderloin for 2–3 minutes per side until golden brown on all sides. Remove from heat and brush generously with half of the Maple Dijon glaze.
5. Roast: Carefully remove the hot baking sheet from the oven. Place seared pork tenderloin in the center. Spread Brussels sprouts around pork cut-side down. Roast for 12–15 minutes until pork reaches internal temperature of 140°F (60°C) and Brussels sprouts are tender with crispy edges.
6. Rest & Serve: Transfer pork to a cutting board, brush with remaining glaze, cover loosely with foil, and rest for 5 minutes (internal temp will reach 145°F). Slice tenderloin and serve hot with roasted Brussels sprouts.

Nutrition Facts (Per Serving)

Calories: 310

Protein: 36g

Fat: 13g

Total Carbs: 10g

Fiber: 3.5g

Net Carbs: 6.5g

Sugar: 2g

Sodium: 580mg

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