Spice Crusted Grilled Pork Tenderloin

This easy grilled pork tenderloin recipe is tender and flavorful thanks to this simple pork dry rub recipe.  The pork rub seasoning is an eye-popping mix of whole coriander, fennel seed and crushed red pepper flakes with fresh rosemary and garlic. The longer the seasoning marinates on the pork, the more flavorful the finished dish. I’ve also got tips on how long to cook the crusted pork tenderloin on the grill for your perfect doneness. This healthy, gluten-free, paleo-friendly, keto recipe is easy enough for beginners and flavorful enough for foodies.

Pork tenderloin is one of the leanest and healthiest cuts of pork. I love it because it cooks quickly and it’s always moist and tender. Dry rubs are my secret weapon for a healthy way to season this lean cut without adding a lot of fat and calories. A blend of fresh herbs and whole dried spices, make all the difference. I use a mortar and pestle to crush the whole spices and release their flavors and aromas, but you can also use a spice grinder for this pork dry rub recipe.

Pork rub seasoning ingredients

•  Coriander seed
• Fennel seed
• Crushed red pepper flakes
• Fresh rosemary
• Fresh garlic
• Kosher Salt
• Black Pepper

This dry rub is versatile

Feel free to use this easy pork dry rub recipe on other cuts as well. Obviously,  it’s great crusted on pork loins and chops, but it’s equally tasty on chicken or beef. The fresh garlic and rosemary really penetrate the meat and the coriander, fennel and crushed red pepper add a lively tingle to the blend.

We love that you can actually see the spices in this dry rub, unlike commercially available ones that are little more than a powder. Plus you can add more or less of the ingredients, according to your own tastes. No one trick pony here.

How to crust the pork tenderloin with dry rub

• • Dry the pork tenderloin with paper towels.
  • Drizzle the olive oil over the pork and rub it in with your fingers.
  • Sprinkle the pork rub seasoning over the tenderloin and massage it in with your fingers so that it’s completely coated and the pork dry rub clings to the meat.
  • Cover with plastic wrap and refrigerate for at least one hour, but preferably longer (up to 8 hours). Remember, the longer the marinating, the more flavor penetrates the pork.

Remove the crusted pork tenderloin from the refrigerator about half an hour before you plan to grill it, so it can come closer to room temperature and cooks evenly when you put it on the hot grill.

Cooking tenderloin with dry rub on a gas grill

1. Heat the grill to medium high, so that the temperature is between 400°-450° F (200°-230° celsius).
2. Grill the spice crusted pork tenderloin over direct heat for 4-6 minutes per side or to your desired doneness.
3. Use a good instant read thermometer to be certain of doneness. Guide below.

Grilling crusted pork tenderloin a kettle or charcoal grill

1. Set up the charcoal for direct grilling, by lighting the coals in a chimney starter. When the embers are glowing spread them out over the lower grill grate  and place the upper grate into place.
2. Check to see if they’re hot enough by using the “hand test”. Holding your hand about 4″ above the grate, count “one Mississippi, two Mississippi” up to 4 or 5.” That’s a pretty good indication that the coals will cook at about 400° – 450°F.
3. Place the crusted pork tenderloin directly over the coals and cook on each side 4- 6 minutes or until you’ve achieved your desired doneness. I recommend a good instant read thermometer for this.

Some people are good at the “touch test“ to determine whether their meats are cooked to their liking. If you’re one of those wizards, go for it. For the rest of us mere mortals, here’s a handy temperature guide to see if your crusted pork tenderloin is in the optimum range… You can pin this infographic and save it to your “Grilling” or “Meat” boards on Pinterest.

How to take a pigs temperature…

The most effective way to know if pork is done is to take a reading with an instant read thermometer. I recommend Thermapen. It’s the Cadillac of instant read thermometers.  I’d previously owned four other inexpensive instant reads that failed within the first 6 months. I realized that it was wiser to invest in a good one, rather than continue to throw good money after bad on the cheap models. {Full disclosure, I am a Thermapen affiliate because its a brand I believe in. If you buy through my affiliate link, I’ll make a little commission and you’ll pay nothing extra. Win-win.}

We definitely prefer on the medium rare side. It’s juicy, tender and flavorful, but I have friends who won’t touch it if it’s even got a hint of pink. To each his own… Since this is your herb crusted grilled pork, you get to choose.

Incidentally, aside from being a delicious main course, this tender, flavor-packed pork tenderloin is Paleo-friendly, Keto-friendly gluten-free, sugar-free, approved on Phase I of the South Beach Diet and a generally healthy source of protein. Score!

More healthy grilled meat and seafood:

• Grilled Veal Chops with Garlic Herb Crust
• Caribbean Grilled Yellowtail Snapper
• Grilled Tacos Carne Asada
• Chermoula Marinated Strip Steaks
• Citrusy Grilled Oysters
• Italian Style Grilled Shrimp and Polenta

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Spice Crusted Grilled Pork Tenderloin

Course: Main Course

Cuisine: American

Keyword: grilling, pork tenderloin, spice rub

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 35 minutes

Servings: 4

Calories: 175kcal

This amazing spice rub is loaded with flavor -- and it works equally well on pork chicken or beef and adds no fat or calories to the meat. Great for paleo and keto diets or for a healthy lifestyle. 

Print Recipe

Ingredients

• 3/4 teaspoon whole coriander seed
• 1 1/4 teaspoon whole fennel seed
• 1/2 teaspoon red pepper flakes
• 1 1/2 tablespoons fresh rosemary minced
• 3 cloves garlic minced
• 1 1/2 teaspoons kosher salt
• 3/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil
• 1 lb pork tenderloin

Instructions

• In a mortar and pestle, combine coriander, fennel and red pepper flakes. Use the pestle to crack and grind the spices in the mortar, until the spices are crushed and fragrant.
• In a small bowl, add the rosemary, garlic, salt, pepper and crushed spices. Stir to combine.
• Place the pork on a baking sheet. With your hands, rub the olive oil over the pork. Sprinkle spice mixture over the pork and rub it in with your hands. There should be enough spice to liberally cover the entire tenderloin.
• Cover loosely with plastic wrap and refrigerate at least one hour or up to 8 hours.
• Heat your grill to a medium high heat (about 400°-450°). Grill pork, over direct heat. Don't flip the meat until it's seared and ready to release from the grates. Turn the pork after 4-6 minutes, depending on how well you like it cooked. Continue to cook the spice crusted pork tenderloin until the desired temperature is achieved (use your instant read thermometer to check).

Notes

To roast pork in an oven, preheat oven to 425 degrees. Place pork on a baking sheet and roast for 18-20 minutes, until desired doneness is achieved.

Nutrition

Calories: 175kcal | Carbohydrates: 1g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 73mg | Sodium: 936mg | Potassium: 465mg | Vitamin A: 95IU | Vitamin C: 0.7mg | Calcium: 21mg | Iron: 1.3mg

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