Instant Pot Keto Pork Tenderloin

By Jessica Swartz April 2, 2023 43 mins read 110 Views

Need a keto-friendly, affordable meal in 30 minutes or less? This Instant Pot Pork Tenderloin with Pan Sauce is ready in only two minutes and perfect for weeknights or for meal prepping.

When the weather is nice, my family and I like to spend a lot of time together playing outside, adventuring around town, and making memories. I like to have easy, quick, go-to recipes for those nights.

Family dinner time is really important to me; Family happens around the table. That’s where conversation flows, time slows down for a few minutes, and everyone is finally — if only briefly — present. When recipes call for a ton of prep work and cook time, it takes away from the time you have with the people you love.

Having recipes like keto-friendly Instant Pot Pork Tenderloin with Pan Sauce makes it possible to have a nutritious meal without sacrificing family time.

Why Instant Pot Pork Tenderloin with Pan Sauce Will Be Your New Favorite

Pork tenderloin is low in calories and fat, but high in protein.
You’ll love how versatile this keto pork tenderloin is. Since pork tenderloin is low in fat, you can get creative with adding healthy fats to your meal through side dishes.
Not only is tenderloin a juicy cut of meat, but when it’s cooked in your Instant Pot, pork tenderloin keeps its flavor and moisture.
With its quick cook time, keto-friendly Instant Pot Pork Tenderloin is a great weeknight option for busy families on the go.
Instant Pot Pork Tenderloin is a perfect dish for meal prepping! Tenderloin is great on salads, stir-fries, or as a meat substitute in tacos like in these Low-Carb Beef Tacos with Homemade Taco Seasoning.

Why You Can’t Use Pork Loin For This Recipe

While pork loin is technically the more keto-friendly cut of pork, you still need to use pork tenderloin to follow this recipe. I promise you, they’re not the same.

Pork loin is a thicker cut of meat, more like a roast, making it incredibly tricky to cook in an Instant Pot. It takes longer to cook, and the meat can get very tough very fast when it’s overcooked. Meanwhile, since pork tenderloin is a thinner, leaner cut of meat, it will cook quickly and evenly, and still remain tender and juicy.

Ingredients

2 or 2.5 lb pork tenderloin
1 tbsp dijon mustard
1/2 tbsp avocado oil
1 garlic clove
2 tbsp Sukrin Gold brown sugar substitute
1 tbsp fresh parsley, minced
1/4 cup water (for IP)
1/4 tsp xanthan gum
1/2 tsp apple cider vinegar

Instructions

Pat pork tenderloin dry with a paper towel.
Brush Dijon mustard all over.
Mix garlic clove, Sukrin Gold, and parsley in a dish and rub all over pork tenderloin.
Refrigerate for at least 30 minutes, up to overnight.
Turn the IP on to SAUTE setting and add avocado oil. When the IP reaches temperature, sear the outside of the tenderloin on all sides. This should take no more than 5 minutes.
Add water to IP and cook on LOW pressure for 5 minutes. Let pressure NATURAL RELEASE for 10 minutes before opening the steam vent. If your pork tenderloin is more than 2lbs, you may want to let it sit in NR for an extra 1-2 minutes before releasing.
Remove tenderloin to a platter and cover with foil. Let rest for 10 minutes while you make the sauce.
Turn IP to SAUTE setting. When the juices start bubbling, add ACV and xanthan gum. Whisk continuously until the sauce is thickened.
Slice tenderloin into equal-sized medallions. Pour sauce over medallions and serve.

Top Tips to Make Pot Pork Tenderloin with Pan Sauce:

Start marinating your pork tenderloin at least 30 minutes before you want to start cooking. The longer you leave the meat to marinate, the stronger the flavor will be. If you want, start soaking the tenderloin in the morning and leave it until you’re ready to cook dinner.

The only keto-friendly substitute for brown sugar is Sukrin Gold. If you’re following a keto diet, you may want to keep this on hand — it’s in a ton of Keto in Pearls recipes. You can find Sukrin Gold on Amazon for around $10.

Do not get nervous and kick up the cooking time. For a juicy and tender Instant Pot Pork Tenderloin with Pan Sauce, this method does work! The key is letting the tenderloin rest in the Instant Pot before you open and rest again on the platter while you make the sauce.

Your pork is fully cooked at 145 degrees Fahrenheit.

If you want to make the pan sauce on the stove, follow the same steps as the recipe. You can add a little more Sukrin Gold if you want the sauce sweeter. Or, try my Sugar Free Teriyaki Sauce recipe!

When I serve Instant Pot Pork Tenderloin with Pan Sauce, I cut my medallions in about 1.4″ pieces, but the size can vary depending on the size of your tenderloin. Even after feeding the adults and the kids, there are still plenty of leftovers.

Best Keto-Friendly Side Dishes for Pork Tenderloin

When you’re making lean meats like pork, the key is to add your fat in sauces, marinades, and side dishes. I served these sweet and savory Instant Pot pork tenderloin medallions over a cauliflower mash with a side salad.

It was the perfect keto meal and all ready in about half an hour!

How to Store

Let your pork tenderloin cool to room temperature before storing leftovers. There’s actually a reason for this: letting your food cool prevents moisture from building up (which causes food to spoil faster).

If you want to just refrigerate your leftovers, you can put either sliced or the whole tenderloin in an airtight container. Instant Pot Pork Tenderloin can stay fresh in your refrigerator for up to 4 days.

Freezing your leftovers is also an option. First, wrap your pork tenderloin in plastic wrap or aluminum foil. Then, put the tenderloin in either an airtight container or a freezer bag. Don’t forget to label your leftovers; they’ll only stay fresh for up to 3 months.

When you’re ready to reheat, just pull it from the freezer and either let it thaw overnight or use your microwave. Once thawed, you can use either your oven, microwave, or stovetop to warm your pork tenderloin until it’s heated through.

Instant Pot Keto Pork Tenderloin

Cook a perfectly juicy and tender pork tenderloin in less than 20 minutes using your Instant Pot! Get a perfect blush pink center every time!

Cook Time 15 minutes

Total Time 15 minutes

Servings 6

Author Anna Hunley | Keto In Pearls

Ingredients

2 or 2.5 lb pork tenderloin
1 tbsp dijon mustard
1/2 tbsp avocado oil
1 garlic clove
2 tbsp Sukrin Gold brown sugar substitute
1 tbsp fresh parsley minced
1/4 cup water for IP
1/4 tsp xanthan gum
1/2 tsp apple cider vinegar

Instructions

Pat pork tenderloin dry with a paper towel.
Brush Dijon mustard all over.
Mix garlic clove, Sukrin Gold, and parsley in a dish and rub all over pork tenderloin.
Refrigerate for at least 30 minutes, up to overnight.
Turn the IP on to SAUTE setting and add avocado oil. When the IP reaches temperature, sear the outside of the tenderloin on all sides. This should take no more than 5 minutes.
Add water to IP and cook on LOW pressure for 5 minutes. Let pressure NATURAL RELEASE for 10 minutes before opening the steam vent. If your pork tenderloin is more than 2lbs, you may want to let it sit in NR for an extra 1-2 minutes before releasing.
Remove tenderloin to a platter and cover with foil. Let rest for 10 minutes while you make the sauce.
Turn IP to SAUTE setting. When the juices start bubbling, add ACV and xanthan gum. Whisk continuously until the sauce is thickened.
Slice tenderloin into equal-sized medallions. Pour sauce over medallions and serve.

Please note that macros were calculated using My Fitness Pal and the brands referenced. Altering ingredients or brands can change the macros for the recipe. Please verify your macros in a tracker to ensure accuracy.

The post Instant Pot Keto Pork Tenderloin appeared first on Keto In Pearls.

By: KetoInPearls
Title: Instant Pot Keto Pork Tenderloin
Sourced From: ketoinpearls.com/instant-pot-pork-tenderloin/
Published Date: Sun, 02 Apr 2023 10:12:06 +0000

Frequently Asked Questions

What happens if you go over 20 carbs on keto?

Pondering the potential ramifications of what happens if you go over 20 carbs on keto? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. It is important to not exceed your body's energy requirements. That means you should reduce your carbohydrate intake by no more than 20g per daily. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.

For optimal health and best results with tracking macronutrients, it is a good idea to stick within the recommended limits of a ketogenic diet. Doing so reinforces how your body breaks down these macro components for energy production - an essential process for those seeking sustainable weight loss and physiological balance.

Can you eat keto fruit?

Is it possible to eat fruit while on the keto diet? However, it is possible to eat fruit on a keto diet.

The idea behind ketosis is to limit carb intake to burn fat and stay in ketosis. But some fruits can be included in a healthy, balanced keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Individual fruits may have different amounts of carbohydrates. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

Your body uses sugar in fruits to produce energy. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. Be mindful of how much sugar you are consuming and don't overindulge in it.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

What happens when you cheat keto?

Side effects of carbohydrate intake can be caused by cheating on the keto diet. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. Because your cells must use water to get back to their homeostasis, this can lead to dehydration. The dehydration also results in an electrolyte imbalance due to the lack of essential minerals like sodium and potassium.

These issues are not the only ones. It is common for people who "cheat" on keto to experience digestive discomfort like constipation and diarrhea as a result of their high-carb diet. Although these symptoms may be temporary, they can cause discomfort and disruption. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.

It's important that you remember that a cheat meal or snack will not ruin your progress on the ketogenic diet for weeks or months. However, you must keep within your net carb limits. There are still consequences for following your meal plan for prolonged periods.

Can you eat rice on keto?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. This means that most types of white and brown or wild rice should not be consumed in large amounts when you're counting calories or limiting carbs. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. If you are wondering whether you should eat rice while on keto, here is the answer. Consider the nutritional value of each variety, as well as how much you include with your meals.

Can I eat a vegetarian keto diet?

It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.

You must monitor your macronutrients when eating vegan keto. This means that you should be watching the amounts of carbohydrates and proteins in each meal. Protein should be reduced, while fat should be increased. The goal is to minimize the number of carbohydrates consumed to shift your body into an optimal metabolic state known as nutritional ketosis. This will make your body burn more calories than glucose and increase your metabolism.

Apart from monitoring carbohydrate intake and calculating macros, you will also need to pay attention to whole foods rich in nutrients like avocados, nuts, seeds, leafy greens, olive oil, and healthy unsaturated oil like coconut oil. Vitamin B12 is another important component of any vegan ketogenic lifestyle. Many people lack this essential vitamin due to poor diets.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

Can I cheat keto 1 day?

It's never been easier to explore options that break the rules. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.

But the truth may be different from what you think. Keto is a lifestyle that demands no compromises. To reap the full benefits of keto, you must strictly adhere to your diet. This will allow you to maintain long-term weight loss and good health.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Your body will not respond well to sugary or greasy foods, which can lead to a decrease in ketogenic diet results.

Sometimes it can be difficult to avoid a lapse. It may be more difficult than following the diet. Therefore, evaluating the impact on your lifestyle could be crucial depending on factors like age, activity level or genetics.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

Is keto right?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. The keto diet, which has been popular for many years, is still very popular. It is believed to have health benefits that go beyond weight loss.

Ask yourself: What are my health goals. Do I want to lose weight, improve mental clarity or balance my gut microbiome? Keto can be a good place to start, even though there is no universal method.

Keto works to reduce the amount of carbohydrates we consume, and is best when there are 20 grams a day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. It might seem hard initially to adhere strictly to this limit of carbs, but it will get easier as you become more comfortable with it.

The ketogenic diet is good for internal and external health. However, it's important to maintain high nutritional quality.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Calculating your Macros for a Ketogenic Diet

Discovering the best approach to keto living is essential in achieving and maximizing your results. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.

Understanding macronutrition is crucial to understanding the meaning of Macros on a Keto Diet. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. Our bodies gain from the functions of each nutrient by monitoring their intake.

Planning and monitoring your progress is key to successful meal prep with macros. When you plan your meals and snacks for the day, and for special occasions like holidays or travel challenges, you will be able to make informed decisions about what is best for your health and how it can affect your overall health.

When considering all aspects related to macro tracking, patience is essential! Flexibility allows for improvement, while also learning about your body's unique needs. This will allow you to make the necessary adjustments. By understanding macronutrition in a different light, you can really shine!