This oven BBQ pork tenderloin is on the table in 35 minutes, and you only dirty ONE sheet pan doing it. Seven ingredients, just a few minutes of hands-on work, and every serving has 27 grams of protein for 138 calories. Hard to argue with that on a Tuesday…
Here’s the trick: the pork gets a dry rub of ranch seasoning and chili powder first, THEN a thin layer of no sugar BBQ sauce spread right over the top. You get all that smoky, tangy BBQ flavor without a sticky sugar glaze, and two pounds of tenderloin gives you 7 servings of lean protein for the week.
Pork tenderloin is one of my favorite proteins to keep in the mix. If you love it too, my rosemary garlic pork tenderloin and balsamic and herb pork tenderloin are just as easy, and leftover BBQ pork is PERFECT on my quick BBQ pork and pineapple tostadas.
A Quick Look At The Recipe
- Recipe Name: Oven Baked BBQ Pork Tenderloin
- Ready In: 35 minutes
- Serves: 7 servings
- Calories: 138 cal
- Protein: 27g
- Fat: 2.8g
- Carbs: 2.6g
- Why You'll Love It: This oven baked BBQ pork tenderloin is rubbed with ranch seasoning and chili powder, topped with no sugar BBQ sauce, and baked on one sheet pan. 27 grams of protein and 138 calories per serving!
Why Ranch and BBQ Sauce Work So Well on Pork Tenderloin
Pork tenderloin is a super lean cut, which is why a 118g serving has only 2.8 grams of fat. The catch with lean meat is it can taste a little boring on its own, so this one gets seasoned in two layers.
The ranch seasoning brings that herby, tangy flavor, chili powder adds a little warmth, and garlic powder and kosher salt round it out. Then the BBQ sauce goes on top and bakes right onto the pork. Using Kinder no sugar BBQ sauce keeps the whole thing at 2.6 grams of carbs per serving, so it fits pretty much any macro goal.
Before You Start Cooking
- Buy tenderloin, NOT loin. Pork loin is a different, tougher cut and needs a much longer cook time. Double check the label before it goes in your cart.
- Grab a meat thermometer. The pork is done at 145°F. Tenderloins vary in thickness, so the thermometer is way more reliable than the timer.
- Use a large sheet pan lined with parchment. Two tenderloins need room, and the parchment catches the BBQ sauce drips so cleanup is almost nothing.
- Plan for resting time. After the oven, the pork needs 5 to 10 minutes on the cutting board before you slice it. That’s your window to get a side dish ready.
- Tracking macros? Search “Lillie Eats and Tells Oven Baked BBQ Pork Tenderloin” in MyFitnessPal, MacrosFirst, or Lose It. Prefer to build it yourself? Here’s how to create a recipe in MyFitnessPal.
Important Ingredients and Substitutions
- Pork tenderloin: You need 2 pounds (896g), which is usually two tenderloins. Trim off the silverskin, the thin shiny membrane on one side, because it stays tough and chewy after baking.
- Ranch seasoning: 1 ½ tablespoons of dry ranch seasoning mix is the base of the rub. It does a LOT of the flavor work here.
- Kinder no sugar BBQ sauce: This is the one I use, and it keeps the carbs super low. Another BBQ sauce will work, but the macros will change, and if you need this gluten free, check that your sauce is GF.
- Parsley: The recipe uses dried parsley, but fresh would be great too!
How to Make Oven BBQ Pork Tenderloin
- Preheat. Heat the oven to 400°F and line a large sheet pan with parchment paper.
- Trim the pork. Cut away any silverskin or unwanted fat and set the tenderloins on the pan.
- Season. Sprinkle the ranch seasoning, chili powder, garlic powder, and kosher salt over the pork. You can mix the seasonings together first if you prefer.
- Add the sauce. Pour the BBQ sauce over the tops, spread it evenly over the pork, and sprinkle on the parsley.
- Bake. Bake for 20 to 25 minutes, until the pork reaches 145°F.
- Rest and slice. Let it rest for 5 to 10 minutes, then slice and serve with extra BBQ sauce if you like.
How Long to Cook BBQ Pork Tenderloin in the Oven
At 400°F, two pounds of pork tenderloin takes 20 to 25 minutes. Start checking at 20 minutes and pull it once the thickest part reads 145°F, then let it rest for 5 to 10 minutes before slicing. A thinner tenderloin may be ready right at 20, and a thicker one may need the full 25.
Is Pork Tenderloin the Same as Pork Loin?
Nope! They sound almost identical, but pork loin is a bigger, tougher cut that needs to cook for much longer. Pork tenderloin is the long, skinny one, and it’s what makes this recipe quick and tender. If you swap in a loin, these times and temps won’t work.
What to Serve with BBQ Pork Tenderloin
- Potatoes: BBQ pork and potatoes just belong together. Try lightened-up roasted baby potatoes, feta parsley potato wedges, healthy scalloped potatoes, or mashed potatoes and cauliflower.
- Roasted veggies: Parmesan smashed broccoli and basil roasted veggies can share the oven with the pork.
- Fall sides: Balsamic roasted fall veggies, roasted delicata squash, or roasted sweet potato halves.
- Something fresh: A scoop of corn avocado salad or cowboy caviar salad is so good next to smoky BBQ pork.
- Leftovers: Chop the slices for a salad, wrap, or rice bowl the next day.
How to Store and Meal Prep BBQ Pork Tenderloin
- Fridge: Keep sliced pork in an airtight container for up to 4 days.
- Reheat: Warm it in the microwave in short bursts or in a covered skillet with a splash of water so it doesn’t dry out. It’s also great cold on a salad.
- Freeze: Cooked pork tenderloin can be frozen for up to 3 months. Thaw it overnight in the fridge before reheating.
- Meal prep: Weigh out 118g portions into containers and you’ve got 7 servings of protein ready to grab.
If having a protein like this prepped for the week makes your life easier, my weekly meal plans do the planning for you, with a new high-protein, family-friendly plan every Thursday, a categorized grocery list, and complete macros on every recipe.
Oven BBQ Pork Tenderloin FAQs
Is this BBQ pork tenderloin gluten free and dairy free?
Yes, naturally! Just make sure your BBQ sauce is gluten free.
How many calories and how much protein are in a serving?
One 118g serving has 138 calories, 27g protein, 2.8g fat, 2.6g carbs, and 0g fiber. The recipe makes 7 servings.
What temperature should pork tenderloin be when it is done?
145°F. Take it out of the oven at 145°F and let it rest for 5 to 10 minutes before slicing.
Is it better to cook pork tenderloin at 400 or 425?
This recipe is tested at 400°F for 20 to 25 minutes, and that’s the temp I’d stick with here. Go by the thermometer and pull it at 145°F.
Can I use fresh parsley?
Yes! Dried parsley is in the recipe, but fresh would be great sprinkled over the top.
Made this BBQ pork tenderloin? Leave a 🌟 star rating and tell me how it went in the comments, because your reviews help other people find the recipe and decide what to make for dinner. You can also find me on Instagram for more easy high-protein dinners.
Oven Baked BBQ Pork Tenderloin
Ingredients
- 2 lb pork tenderloin 896g
- 1 ½ Tbsp ranch seasoning
- 1 Tbsp chili powder
- 2 tsp garlic powder
- 2 tsp kosher salt
- ¼ cup Kinder no sugar BBQ sauce 60g, plus more for serving if you like
- 1 Tbsp dried parsley or fresh would be great!
Instructions
- Preheat the oven to 400°F.
- Trim tenderloins of any silverskin or unwanted fat. Place them on a large parchment lined sheet pan and season with the ranch seasoning, chili powder, garlic powder, and salt. (You can combine them first if you prefer.)
- Pour the BBQ sauce over the tops and spread it evenly over the pork. Top with parsley.
- Bake for 20-25 minutes or until the pork reaches 145°F.
- Let it rest for 5-10 minutes before slicing. Serve with additional BBQ sauce if you like!
Notes
Nutrition
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