Name: Low FODMAP Pork Tenderloin
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 1.5 lb (680g) Pork Tenderloin; 2 tbsp Garlic-Infused Olive Oil; 1/4 cup Pure Maple Syrup; 2 tbsp Dijon Mustard; 1 tbsp Gluten-Free Soy Sauce (or Tamari); 1 tbsp Fresh Rosemary, chopped; 1/2 tsp Salt; 1/2 tsp Black Pepper

This tender, juicy Low FODMAP Pork Tenderloin is made with a sticky maple mustard glaze and ready in just 45 minutes. The glaze caramelizes in the oven, creating a sweet and savory crust that seals in moisture while keeping the meat perfectly pink. I make this whenever I need a dinner that feels fancy but requires almost zero effort.

Jump to Recipe

The Secret To Getting It Right

Pork tenderloin has a reputation for being dry, but that usually happens because it is overcooked. The secret is to roast it at a high temperature (400°F) for a shorter time and pull it out exactly when it hits 145°F. This method guarantees the meat stays buttery and soft rather than turning into tough leather.

I used to be afraid of undercooking pork, so I would leave it in “just a few more minutes” to be safe. That was a huge mistake that ruined many dinners. Trust your meat thermometer and let the meat rest for 10 minutes before slicing; this allows the juices to redistribute so they don’t run out all over your cutting board.

Low FODMAP Pork Tenderloin Ingredients

1.5 lb (680g) Pork Tenderloin: Ensure it is unseasoned, as pre-marinated versions often contain garlic or onion powder.
2 tbsp Garlic-Infused Olive Oil: This provides garlic flavor without the fructans that trigger IBS symptoms.
1/4 cup Pure Maple Syrup: Use real maple syrup, not pancake syrup (which may contain high fructose corn syrup).
2 tbsp Dijon Mustard: Most Dijon mustard is low FODMAP, but check the label to ensure no hidden onion or garlic is added.
1 tbsp Gluten-Free Soy Sauce: You can also use Tamari.
1 tbsp Fresh Rosemary: Finely chopped. Thyme or sage also work beautifully.
1/2 tsp Salt: Kosher salt works best for crusting.
1/2 tsp Black Pepper: Freshly cracked.

How To Make Low FODMAP Pork Tenderloin

Prep the Meat: Preheat your oven to 400°F (200°C). Pat the pork tenderloin dry with paper towels. This step is crucial because removing excess moisture helps the glaze stick and the meat brown better.
Sear the Pork: Heat 1 tablespoon of the garlic-infused oil in an oven-safe skillet over medium-high heat. Sear the tenderloin on all sides until golden brown, about 2-3 minutes per side. If you don’t have an oven-safe skillet, you can transfer it to a baking dish after searing.
Make the Glaze: While the pork sears, whisk together the maple syrup, Dijon mustard, soy sauce, chopped rosemary, salt, pepper, and the remaining 1 tablespoon of oil in a small bowl.
Roast: Brush the glaze generously over the seared pork. Transfer the skillet (or baking dish) to the oven and roast for 20-25 minutes.
Rest and Serve: Check the internal temperature; it should reach 145°F (63°C). Remove from the oven and loosely tent with foil. Let it rest for at least 10 minutes before slicing into medallions.

Recipe Tips

Room Temperature Meat: Take the pork out of the fridge 20 minutes before cooking. Cold meat cooks unevenly and can seize up when it hits the hot pan.
Use a Thermometer: This is the only way to ensure safety without drying out the meat. You want 145°F (63°C) for medium or up to 160°F (71°C) if you prefer well-done, though it will be less juicy.
Check Your Mustard: While mustard is generally safe, some brands add “spices” or “natural flavors” that contain garlic. Stick to brands with simple ingredient lists like mustard seeds, vinegar, water, and salt.

What To Serve With Pork Tenderloin

I love serving this with mashed potatoes made with lactose-free milk and butter, as the creamy texture balances the sticky glaze. Roasted carrots or green beans also pair perfectly because they can cook in the oven at the same temperature as the pork. For a lighter option, a simple arugula salad with lemon dressing cuts through the sweetness of the maple syrup.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze sliced pork tenderloin in a freezer-safe bag for up to 2 months. Reheat gently in a skillet with a splash of water or broth to keep it from drying out.

FAQs

Can I use honey instead of maple syrup?
No, honey is high in fructose and can trigger IBS symptoms for many people on a Low FODMAP diet. Pure maple syrup is a safer sweetener choice.
Is pork tenderloin the same as pork loin?
No, they are different cuts. Tenderloin is long and thin, while loin is wide and thick. This recipe is specifically for tenderloin; a loin would take much longer to cook.
Can I skip the searing step?
Yes, you can skip searing if you are short on time. Just brush the glaze on the raw meat and roast it, adding about 5 minutes to the cooking time.

Nutrition

Calories: 245 kcal
Total Fat: 8g
Saturated Fat: 2g
Cholesterol: 110mg
Sodium: 480mg
Total Carbohydrate: 14g
Protein: 36g