Herb Crusted Air Fryer Pork Tenderloin with Crispy Parmesan Brussels Sprouts

This herb crusted pork tenderloin with crispy Parmesan Brussels sprouts delivers a full-flavored main dish that is truly diabetic friendly. Lean pork tenderloin cooks quickly and evenly in the air fryer, while a bright rosemary, garlic, and Dijon rub adds big taste without added sugar. Brussels sprouts roast up tender inside and caramelized outside, giving you that satisfying crunch typical of the best holiday low carb air fryer recipes. Each serving lands at about 260 calories, 33 grams of protein, 11 grams of fat, and roughly 6 grams net carbs. That balance supports steady energy and helps keep post-meal glucose steadier. Pork tenderloin is naturally lean and rich in protein, which slows digestion and can help temper glucose spikes. The Brussels sprouts contribute fiber, potassium, and antioxidants. If you are exploring air fryer meals keto eaters love, this plate fits right in. Browse more [pork recipes](/recipes/category/pork) for additional ideas. This recipe works for blood sugar management because it avoids breading and added sugars. Dijon, rosemary, and smoked paprika create a savory crust, while a finishing sprinkle of Parmesan on the low carb air fryer brussels sprouts adds flavor without driving up carbs. Keep sodium moderate by seasoning to taste and using kosher salt sparingly. For more hands-on guidance, see our [beginner's air fryer guide](/blog/beginners-air-fryer-guide). For best texture, preheat the air fryer and use a keto air fryer grill pan or a perforated basket for airflow. Always verify doneness with a [digital meat thermometer](https://rocktopgear.com/amazon); pork must reach 145 degrees Fahrenheit, then rest 3 minutes as per USDA guidance. A light mist from a [quality olive oil sprayer](https://rocktopgear.com/amazon) helps browning without excess oil. If you are shopping for a reliable appliance, choose a handy [air fryer](https://rocktopgear.com/amazon) that heats evenly and includes a grill or crisper plate. Serve the sliced tenderloin with lemony sprouts and a side of our creamy, no-sugar [keto coleslaw](/recipes/keto-coleslaw). Leftovers reheat well; use the air fryer dehydrator for low carb reheating that restores crisp edges. For weekly planning, portion cooked pork and sprouts into containers and check our [keto meal prep tips](/blog/keto-meal-prep-guide) for storage and reheating strategies. FAQs: - Bold question: Do I need to preheat the air fryer? Bold answer: Yes. Preheating improves browning and helps the tenderloin cook evenly. - Bold question: How does this meal affect blood sugar? Bold answer: It is high in protein and fiber, very low in sugars, and about 6 grams net carbs per serving, which supports steadier glucose. - Bold question: What can I use instead of almond flour? Bold answer: No flour is needed here, which keeps it ideal for keto and diabetic eaters.

Prep: 15 min. Cook: 30 min. Servings: 4.

Ingredients

• 1.5 lb pork tenderloin, trimmed
• 1 tsp extra virgin olive oil
• 1 tbsp Dijon mustard
• 2 tsp fresh rosemary, finely chopped
• 1 tsp garlic powder, divided
• 1 tsp smoked paprika
• 1/2 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 12 oz Brussels sprouts, trimmed and halved
• 1.5 tbsp extra virgin olive oil
• 1 tsp lemon zest
• 4 tbsp grated Parmesan cheese
• Lemon wedges and chopped parsley for serving, optional

Instructions

1. Preheat the air fryer to 375 degrees Fahrenheit for 3 to 5 minutes.
2. Make the rub: In a small bowl, mix Dijon mustard, rosemary, 1/2 tsp garlic powder, smoked paprika, 1/4 tsp salt, and 1/4 tsp black pepper.
3. Pat the pork tenderloin dry. Rub with 1 tsp olive oil, then coat evenly with the Dijon herb mixture.
4. Place the tenderloin on a keto air fryer grill pan or in the basket. Air fry at 375 degrees Fahrenheit for 18 to 22 minutes, turning once halfway, until the thickest part reaches 145 degrees Fahrenheit on a [digital meat thermometer](https://rocktopgear.com/amazon). Transfer to a cutting board and rest for 3 minutes.
5. While the pork cooks, toss Brussels sprouts with 1.5 tbsp olive oil, remaining 1/2 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp black pepper.
6. After removing the pork, increase air fryer temperature to 390 degrees Fahrenheit. Air fry Brussels sprouts for 10 to 12 minutes, shaking the basket halfway, until crisp and browned. Toss immediately with lemon zest and Parmesan.
7. Slice pork into 1/2 inch medallions. Serve with the crispy Brussels sprouts, parsley, and lemon wedges. Enjoy promptly for best texture.

View full recipe on Low Carb Air Fryer