Garlic Herb Air Fryer Pork Tenderloin with Broccoli and Mushrooms

This juicy pork tenderloin gets a crunchy herb crust and roasts to perfection in the air fryer, delivering flavorful comfort with steady blood sugar in mind. Lean pork plus non-starchy vegetables create a main dish that works beautifully in a diabetic friendly compact air fryer on busy weeknights. The coating uses crushed pork rinds for a crisp finish without flour, keeping carbs ultra low. Built around high-quality protein, heart-healthy olive oil, and fiber-rich vegetables, each serving lands at about 4 grams net carbs. That balance supports satiety and helps blunt glucose spikes. If you cook in a compact air fryer for low net carb meal prep, this recipe fits right in. Want more inspiration beyond pork? See all [pork dishes](/recipes/category/pork). The method also scales to different models, including a stainless basket for diabetic friendly air fryer meals that resists staining and cleans up quickly. Because the rub skips sugar and uses Dijon, garlic, and dried herbs, it aligns with air fryer meals keto eaters rely on for clean flavors and consistent results. Cook the tenderloin at 380 degrees Fahrenheit until it reaches 145 degrees Fahrenheit at the center, then rest it for at least 3 minutes. A reliable [digital meat thermometer](https://rocktopgear.com/amazon) removes the guesswork. Lightly spritzing with a [quality olive oil sprayer](https://rocktopgear.com/amazon) helps the crust crisp without excess oil, and a modern [air fryer](https://rocktopgear.com/amazon) with even airflow makes it hands-off. Serve slices over roasted broccoli and mushrooms, or add a bright side like our crunchy [keto coleslaw](/recipes/keto-coleslaw). Leftovers keep 3 to 4 days in the fridge; reheat sliced pork at 320 degrees Fahrenheit for 4 to 5 minutes to avoid overcooking. For weekend batch cooking, read our [keto meal prep tips](/blog/keto-meal-prep-guide) and the [beginner's air fryer guide](/blog/beginners-air-fryer-guide). Variation idea: top the vegetables with a pinch of crumbled keto air fryer bacon for extra savor, keeping portions modest to maintain macros. FAQs: **Can I swap fresh herbs for dried herbs in this recipe?** Yes. Use 1 tablespoon fresh for every 1 teaspoon dried. **Is this recipe safe for someone on blood sugar medication?** It is low carb and protein-forward, but monitor your levels and follow your clinician's guidance for any medication adjustments. **Is there a nut-free alternative for the coating?** The recipe is already nut-free with pork rinds. You can also use finely grated Parmesan if you prefer.

Prep: 15 min. Cook: 25 min. Servings: 4.

Ingredients

• 1 pork tenderloin, 1.25 pounds
• 1 tablespoon Dijon mustard
• 1.5 tablespoons extra-virgin olive oil, for the pork
• 1 tablespoon extra-virgin olive oil, for the vegetables
• 3 garlic cloves, minced
• 1 teaspoon dried rosemary, crushed (or 1 tablespoon fresh, minced)
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 cup finely crushed pork rinds (or 1/4 cup finely grated Parmesan as an alternative)
• 3 cups small broccoli florets (about 8 ounces/225 grams)
• 8 ounces cremini mushrooms, halved
• 1/2 teaspoon garlic powder
• 1/2 teaspoon lemon zest
• Salt and pepper to taste for vegetables

Instructions

1. Preheat the air fryer to 380 degrees Fahrenheit for 3 minutes.
2. Pat the pork tenderloin dry. In a bowl, mix Dijon, 1.5 tablespoons olive oil, minced garlic, rosemary, thyme, smoked paprika, kosher salt, and black pepper. Rub all over the pork.
3. Press crushed pork rinds evenly over the surface to form a light crust. Place the pork in the air fryer basket, leaving space around it.
4. Air fry at 380 degrees Fahrenheit for 18 to 22 minutes, flipping halfway, until the center reaches 145 degrees Fahrenheit on a digital meat thermometer. Remove and let rest for at least 3 minutes per USDA guidance.
5. While the pork rests, toss broccoli and mushrooms with 1 tablespoon olive oil, garlic powder, lemon zest, and a pinch of salt and pepper. Air fry at 400 degrees Fahrenheit for 8 to 10 minutes, shaking once, until edges are browned and vegetables are crisp tender.
6. Slice the rested pork against the grain and serve with the roasted vegetables. Taste and adjust seasoning as needed.

View full recipe on Low Carb Air Fryer