Low FODMAP Pork Tenderloin

Enjoy a quick and easy dinner option. Make low FODMAP pork tenderloin, oven-roasted and coated in a sweet maple orange glaze. It is fancy enough for a dinner party but also quick enough for a weeknight dinner option.

The tender pork is roasted to perfection in the oven. You will love this recipe even if you aren’t on a low FODMAP diet. This recipe is also gluten free and easily modified to be dairy free.

Why You'll Love This Recipe

• Works for Holiday Dinners or Weeknight Dinners
• Delicious Glazed Pork
• Gluten Free, Low FODMAP

Featured Ingredients

• Pork Tenderloins - These are usually sold in the grocery store in packs of two or grab one at your local butcher. It is important to find one that is not already marinated. Premarinated tenderloins usually have high FODMAP ingredients. 
• Dijon Mustard - A perfect option to add moisture and flavor and give something for the spice mix to stick to. 
• Spice Mix - Smoked Paprika, Kosher Salt and Black Pepper
• Glaze Ingredients - Salted Butter, Brown Sugar, Maple Syrup, and Fresh Squeezed Orange Juice

See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Trim and remove any silverskin from the tenderloins. If there is any fat, remove that too. Place the tenderloins in a 9x13-inch baking dish or a baking sheet. 

With a small brush, brush on the dijon mustard over the tenderloins. 

Step 2: In a small bowl, mix the ingredients for the spice mix. Sprinkle over the tenderloins equally.

Step 3: Next, add the melted butter, brown sugar, maple syrup, and orange juice to a medium bowl. Stir until combined. Pour over the tenderloins.

Step 4: Bake in a 400 degree F. oven for 20-30 minutes or until the internal temperature reaches 145 degrees F (medium rare) or 160 degrees F (medium). Anything higher than that will cause the tenderloin not to be tender and begin drying out. 

Let the tenderloin rest before slicing on a cutting board. Add chopped fresh herbs, such as parsley or rosemary. 

Ingredient Swaps

• Mustard Options: Not a fan of dijon? Use a stone ground mustard or even a yellow mustard. 
• Spice Options: Swap out smoked paprika for regular paprika. The only thing that will be missing is a hint of smoke flavor. 
• Glaze Options: Swap the orange juice for pineapple juice.

Variations

Dairy Free Pork Tenderloin: Swap out the butter for olive oil or garlic-infused oil. Both would be delicious options.

Storing And Reheating

Store: Keep any leftovers in an airtight container in the refrigerator for up to four days. 

Reheat: Slice the tenderloin and reheat in the microwave for 1-2 minutes. Pour a bit of sauce over the tenderloins for additional moisture. 

Freeze: Cool the tenderloin and place it in a freezer-friendly container. Store in the freezer for up to four months—Defrost before reheating.

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

• Pork Tenderloins - Plain, unseasoned pork tenderloin does not have any detectable FODMAPs. Be sure to purchase a pork tenderloin that has not been pre-seasoned. 
• Dijon Mustard - Safe at 1 tablespoon or 23 grams per meal. 
• Smoked Paprika -  Safe at 1 teaspoon or 2 grams per meal. 
• Butter -  Safe at 1 tablespoon or 19 grams per meal. 
• Brown Sugar -  Safe at ¼ cup or 40 grams per meal. 
• Pure Maple Syrup -  Safe at 2 tablespoons or 50 grams. Make sure it isn’t imitation maple syrup that contains high fructose corn syrup. 
• Fresh Squeezed Orange Juice -  Safe at ½ glass or 72 grams per meal.

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

Meal Planning

Make this low FODMAP dinner complete with sweet potato mash and a side of glazed green beans. It is perfect for fall or any time your meal plan calls for a delicious pork recipe. Prep it the night before for minimal work when it is dinner time.

Additional Pork Recipes

Discover more pork options ranging from bacon to ham! Below are a few of my favorites!

• Oven Baked Ham Steaks - Another great quick dinner option that also works for Easter! 
• Slow Cooker Pork Carnitas - A slow-cooked pork roast with citrus flavors and spices. It is then shredded and added to corn tortillas. 
• Homemade Italian Sausage - Use ground pork and a flavorful spice mix to make your own Italian sausage! Use it as a pizza topping or in lasagna.