Air Fryer Garlic Rosemary Pork Tenderloin with Zucchini and Mushrooms

This air fryer pork tenderloin is juicy, fragrant, and ready fast, making it perfect for people managing diabetes who want big flavor without blood sugar spikes. Lean pork tenderloin gets a zesty garlic rosemary rub, then the air fryer locks in moisture and creates a lightly caramelized crust. Colorful zucchini, mushrooms, and red bell pepper roast alongside for a balanced plate that keeps net carbs low and satisfaction high. For steady energy and better glucose control, this recipe focuses on lean protein, nonstarchy vegetables, and heart-healthy fats. Pork tenderloin is naturally low in fat and carb free, while zucchini and mushrooms are low glycemic and fiber rich. Each serving lands at about 5 grams net carbs, which fits most air fryer meals keto plans and helps minimize post-meal glucose swings. If you enjoy keto air fryer ribeye or keto air fryer salmon, this pork tenderloin offers similar satisfaction with a lighter calorie profile. The seasoning blend avoids sugary glazes and relies on herbs, Dijon, and smoked paprika for depth without added sugars. That means flavor comes from spices and aromatics, not carbs. Protein supports fullness and muscle maintenance, and the vegetables deliver potassium and antioxidants. This is the kind of nourishing, weeknight-friendly dish that supports weight management and consistent blood sugar. Use a [digital meat thermometer](https://rocktopgear.com/amazon) to ensure the center of the pork reaches 145 degrees Fahrenheit, then rest at least 3 minutes as the USDA recommends for safety and tenderness. Tuck the thin tail of the tenderloin under for even cooking, and pat the meat dry before seasoning for better browning. If you like to cook proteins and sides at the same time, a [dual basket air fryer](https://rocktopgear.com/amazon) makes multitasking easy. Serve the sliced pork over the roasted vegetables with a squeeze of lemon and chopped parsley. For a fun twist, sprinkle crisp crumbled keto air fryer bacon on top, or pair with cauliflower mash for a steakhouse vibe without the starch. Leftovers store well for 3 to 4 days and reheat nicely in the air fryer at 320 degrees Fahrenheit until warmed through. If you enjoy portable protein snacks, try our air fryer beef jerky low carb recipe next and explore more tips in [Keto Recipes](/blog/keto-basics). You can also bookmark our tutorial-style guide, [Air Fryer Beef Jerky](/recipes/air-fryer-beef-jerky), for a simple meal prep add-on.

Prep: 8 min. Cook: 20 min. Servings: 4.

Ingredients

• 1 pork tenderloin, 1.25 pounds
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 2 teaspoons minced garlic
• 1 teaspoon smoked paprika
• 1 teaspoon dried rosemary, crushed
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 10 ounces zucchini, sliced into 1/2 inch half moons
• 8 ounces cremini mushrooms, quartered
• 1 small red bell pepper, sliced (about 4 ounces)
• 1 tablespoon olive oil, for vegetables
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt, for vegetables
• 1/4 teaspoon black pepper, for vegetables
• 1 teaspoon lemon zest
• 1 tablespoon chopped fresh parsley

Instructions

1. Preheat the air fryer to 375 degrees Fahrenheit for 5 minutes. Pat the pork tenderloin dry and trim any silver skin. If the tail end is thin, tuck it under so the roast is a uniform thickness.
2. In a small bowl, combine 1 tablespoon olive oil, Dijon mustard, minced garlic, smoked paprika, dried rosemary, 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper. Rub the mixture all over the pork tenderloin.
3. In a separate bowl, toss zucchini, mushrooms, and red bell pepper with 1 tablespoon olive oil, garlic powder, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper.
4. Place the pork tenderloin in the preheated air fryer basket. Cook at 375 degrees Fahrenheit for 10 minutes, then flip. Continue cooking 8 to 12 minutes more, or until the thickest part reaches 145 degrees Fahrenheit. Verify with a [digital meat thermometer](https://rocktopgear.com/amazon) inserted into the center.
5. While the pork cooks, air fry the vegetables at 375 degrees Fahrenheit for 10 to 12 minutes, shaking the basket halfway through. If you have a dual basket air fryer, cook the vegetables at the same time. If using a single basket, cook the vegetables first or while the pork rests.
6. Transfer the pork to a cutting board and rest at least 3 minutes before slicing into 1/2 inch medallions. Toss the hot vegetables with lemon zest and parsley.
7. Serve the sliced pork over the vegetables. USDA guidance: Pork must reach 145 degrees Fahrenheit and rest a minimum of 3 minutes before serving.

View full recipe on Low Carb Air Fryer