Air Fryer Herb Dijon Pork Tenderloin with Garlic Broccoli and Mushrooms

This juicy pork tenderloin delivers steakhouse flavor with weeknight ease, all in your air fryer. A quick Dijon, rosemary, and paprika rub locks in moisture while keeping sugars near zero, and a side of garlicky broccoli and mushrooms rounds out a balanced, low carb main dish. If you love the crisp results of keto air fryer bacon, you will appreciate how the hot circulating air sears the tenderloin without excess oil. For people managing diabetes, this recipe focuses on lean protein, nonstarchy vegetables, and smart fats to keep net carbs low and satisfaction high. Each serving stays under 10 grams net carbs, provides steady protein, and includes heart-healthy olive oil. The high heat of the air fryer encourages browning without breading, much like keto air fryer pork belly or even keto air fryer beef short ribs, but with a far leaner cut that supports blood sugar management. If you want more lean-protein inspiration, browse more [chicken recipes](/recipes/category/poultry). The spice rub uses no added sugar and minimal sodium, leaning on herbs, garlic, and lemon zest for brightness. Pork tenderloin is naturally lean, which helps keep calories moderate while delivering about 30 grams of protein per plate. Nonstarchy broccoli and mushrooms add fiber and micronutrients without spiking carbs. Consistent portions make this ideal for tracking macros or pairing with your glucose monitoring routine. Cooking tips: Pat the tenderloin very dry before seasoning for better crust. Preheat thoroughly so the zero carb air fryer basket is hot when the meat goes in. Consider an olive oil mister for even coating without overpouring; a [quality olive oil sprayer](https://rocktopgear.com/amazon) helps control calories. Always verify doneness with a [digital meat thermometer](https://rocktopgear.com/amazon). Pork should reach 145 degrees Fahrenheit, then rest 3 minutes. If cleanup is a concern, use perforated parchment or approved air fryer liners for low carb cooking, but do not block airflow. A reliable countertop [air fryer](https://rocktopgear.com/amazon) makes consistent results simple. Serve the sliced pork over the roasted vegetables or with a crisp side like our [keto coleslaw](/recipes/keto-coleslaw). Leftovers keep well for meal prep. Store in airtight containers for up to 3 days, and check our [keto meal prep guide](/blog/keto-meal-prep-guide) and [beginner's air fryer guide](/blog/beginners-air-fryer-guide) for reheating and portioning tips. FAQs: **Does air frying reduce the fat content compared to deep frying?** Yes. You use far less oil, and excess fat drips away, yielding lighter results without sacrificing texture. **Why do I need to flip the food halfway through cooking?** Flipping promotes even browning and prevents hot spots, which is key for uniform doneness. **Can I reheat this in the microwave or does it need the air fryer?** The microwave works in a pinch, but the air fryer brings back the sear in 3 to 5 minutes at 350 degrees, especially if you avoid overcrowding and skip liners. For best results, reheat the vegetables separately.

Prep: 15 min. Cook: 22 min. Servings: 4.

Ingredients

• 1 pork tenderloin, 1.25 pounds, trimmed of silver skin
• 2 teaspoons Dijon mustard
• 2 tablespoons extra virgin olive oil, divided
• 1 teaspoon lemon zest
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary
• 1 teaspoon smoked paprika
• 1 teaspoon kosher salt for pork
• 1/2 teaspoon kosher salt for vegetables
• 1/2 teaspoon black pepper for pork
• 1/2 teaspoon black pepper for vegetables
• 3 cups broccoli florets (about 210 grams)
• 2 cups cremini mushrooms, sliced (about 140 grams)
• 1/4 teaspoon red pepper flakes, optional

Instructions

1. In a small bowl, mix Dijon mustard, 1 tablespoon olive oil, lemon zest, garlic, rosemary, smoked paprika, 1 teaspoon salt, and 1/2 teaspoon black pepper to form a paste.
2. Pat the pork tenderloin dry. Rub the paste all over and let it sit 15 to 30 minutes while you prep the vegetables.
3. Toss broccoli and mushrooms with the remaining 1 tablespoon olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper, and red pepper flakes if using.
4. Preheat the air fryer to 380 degrees Fahrenheit for 3 to 5 minutes. Add the vegetables in a single layer and cook 8 to 10 minutes, shaking the basket once halfway, until crisp tender and lightly browned. Transfer to a warm plate and tent loosely with foil.
5. Increase air fryer temperature to 400 degrees Fahrenheit. Place the pork tenderloin in the basket or on the rack. Cook 18 to 22 minutes, flipping at the 10 minute mark.
6. Check doneness with a digital meat thermometer inserted into the thickest part. According to USDA guidance, pork must reach 145 degrees Fahrenheit. Rest the pork for at least 3 minutes before slicing.
7. Slice the tenderloin into 1/2 inch medallions. Serve over or alongside the roasted broccoli and mushrooms.

View full recipe on Low Carb Air Fryer