This Sheet Pan Pork Tenderloin recipe is a complete meal on one tray. Tender, juicy pork tenderloin is seasoned with a savoury, peppery spice mix and glazed with maple syrup, paired with golden, garlic-infused potato wedges and a medley of roasted broccoli and cauliflower, topped with a cheesy sprinkle of Parmesan.
This one-pan wonder not only simplifies clean-up but also delivers a deliciously hearty and wholesome dinner that’s sure to be enjoyed by the whole family.
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Calories in Sheet Pan Pork Tenderloin
This Sheet Pan Dinner serves 4 and and is 486 calories per serving
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 400+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
to make this recipe, you will need the following ingredients:
- Golden Potatoes (Yukon Golds): Ideal for roasting with a creamy, buttery texture. In the UK, use Maris Piper for a fluffy finish or Desiree for a slightly waxy texture.
- Seasonings: Paprika, onion powder, red chilli flakes, and dried herbs create a robust flavour profile with a hint of heat and freshness.
- Pork Tenderloin: Tender and mild, perfect for absorbing spices and maple glaze.
- Crushed Garlic: Adds aromatic, pungent depth.
- Maple Syrup: Provides natural sweetness and a caramelised flavour.
- Salt and Black Pepper: These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Broccoli Florets: Roasted to a crispy texture with a nutty, slightly charred flavour.
- Cauliflower Florets: Tender with a mild, sweet taste that contrasts nicely with the pork and potatoes.
- Olive Oil: Helps achieve a golden, crispy finish with a rich, fruity flavour.
- Low Calorie Spray: A lighter alternative to olive oil for roasting. Used alongside some olive oil, it helps reduce the calories in the dish while still achieving a crisp finish.
- Finely Grated Parmesan: Adds a cheesy, savoury note and richness.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
Here are some substitute and variation suggestions for the recipe:
- Pork Alternatives: Use boneless pork chops instead of pork tenderloin. Note that pork chops may cook faster.
- Poultry Options: Try chicken thighs or chicken breasts as an alternative. Chicken thighs will have a similar cooking time to pork tenderloin, but chicken breasts may require a shorter cooking time to prevent drying out.
- Vegetable Choices: Swap the broccoli and cauliflower for other vegetables such as carrots, courgette, asparagus, sweet potatoes, or bell peppers, depending on what’s available or in season.
- Maple Syrup Swap: you can make a simple swap from maple syrup to honey if you prefer.
- Cheese Variation: Use cheddar instead of Parmesan. Cheddar may melt and brown differently, so adjust the cooking time as needed for even roasting.
- Different side: If you prefer not to use potato wedges, simply omit them and serve the pork and vegetables with rice or a similar side. Cook the rice using your preferred method and add the pork and vegetables to the sheet pan, serving them alongside the rice.
These suggestions will help you adapt or customise the recipe to your preference.
Tips for Perfect Sheet Pan Meals
Achieving the perfect sheet pan meal relies on the size of the tray and ingredient arrangement. For this Sheet Pan Pork Tenderloin recipe, use a spacious sheet pan to prevent overcrowding and ensure even roasting.
Spread the pork, potatoes, and vegetables in a single layer, leaving space between items to avoid steaming and ensure optimal heat distribution.If your tray isn’t large enough, use two trays to maintain even cooking. For regular sheet pan meals, investing in a large tray is worthwhile.
To make clean-up easier and prevent sticking, line the sheet pan with parchment paper. You can buy big packs of unbleached parchment paper on Amazon and it's super handy for recipes like this.
More Sheet Pan Meals
Looking for more sheet pan meals and tray bakes? Check out the following:
See more Sheet Pan Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ for Sheet Pan Pork Tenderloin
This dish is best enjoyed freshly cooked for the optimal texture and flavour. However you can freeze leftovers. Allow the food to cool completely, then transfer it to an airtight container. It can be frozen for up to 3 months.
Reheat in the oven at 180°C (350°F) for about 15-20 minutes, or until heated through. If using a microwave, be aware that the texture may not be as desirable. When reheating from frozen, first thaw the dish in the fridge overnight. Note that reheating from frozen may cause the pork to overcook, so monitor closely.
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Recipe Card
Sheet Pan Pork Tenderloin with Potato Wedges and Vegetables
This Sheet Pan Pork Tenderloin features tender deliciously seasoned pork with a maple glaze, garlic potato wedges, and roasted broccoli and cauliflower, topped with a sprinkle of Parmesan.
Ingredients
For the seasoning:
- 2 cloves of Garlic, crushed
- 2 teaspoons of paprika (sweet)
- 1 teaspoon of coarsely ground black pepper
- 1 teaspoon of onion powder
- ½ teaspoon each of dried basil, oregano, thyme
- pinch of red chilli flakes
For the sheet pan meal:
- 500g (17oz) of pork tenderloin (fillet)
- 4 teaspoons of maple syrup
- 800g (28oz) of yukon golden potatoes (or similar yellow fleshed potatoes), sliced into wedges
- 1 teaspoon of garlic powder
- 1 teaspoon of dried parsley
- ½ large head of broccoli (broken into florets)
- ½ large head of cauliflower (broken into florets)
- 1 tablespoon of olive oil
- olive oil spray
- salt and black pepper
- 40g (1.4oz) of finely grated parmesan
Instructions
- Preheat the oven to 200°C fan, 220°C, 425°F, or gas mark 7.
- In a bowl, mix the seasonings (paprika, onion powder, black pepper, red chilli flakes, oregano, thyme, and basil) until well combined.
- Spray the pork tenderloin all over with low-calorie spray. Rub with the seasoning mix and crushed garlic until evenly coated. Cover and set aside.
- Line a large baking tray with parchment paper.
- Prepare the potatoes: Add the potato wedges to a bowl with garlic powder, parsley, a pinch of salt, and half of the olive oil. Toss to coat, then spread the wedges out on the tray. Bake for 15 minutes.
- After 15 minutes, remove the tray from the oven. Push the potato wedges aside to make space for the pork and vegetables.
- Add the cauliflower and broccoli to the tray, drizzle with the remaining olive oil, and season with a little salt and pepper.
- Place the seasoned pork tenderloin on the tray and sprinkle with a little salt, Brush the top of the pork with 2 teaspoons of the maple syrup.
- Return the tray to the oven and bake for 15 minutes.
- After 15 minutes, remove the tray, flip the pork tenderloin over, and brush the other side with the remaining maple syrup and any juices and sprinkle with a little more salt. Toss the vegetables and potatoes, then spray everything with low-calorie spray.
- Return the tray to the oven for another 15 minutes, or until the pork and vegetables are fully cooked.
- Once cooked, sprinkle the vegetables with finely grated Parmesan.
- Let the pork rest for 5-10 minutes before slicing.
- Serve and enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Dairy Free Friendly - omit the cheese or use a dairy free cheese
- Gluten Free Friendly
- Freezer Friendly ❄️
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 486Total Fat 12gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 10gCholesterol 100mgSodium 986mgCarbohydrates 57gFiber 8gSugar 9gProtein 42g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Charlotte says
Made this tonight, it was my first time ever cooking pork tenderloin. It was so tasty and moist I will definitely be doing this again. Thank you for making this so easy! It’s made me want to try to other pork recipes.