Are you looking for an easy low FODMAP entree? Check out this pork tenderloin in homemade low-FODMAP marinade. It’s a breeze to throw together and pairs nicely with low FODMAP steamed vegetables and potatoes or a crusty piece of buttered sourdough bread.
Not sure what a low FODMAP diet is? Check out The FODMAP Elimination Diet: What You Need to Know Before You Start.
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Is Pork Low FODMAP?
Is pork low FODMAP? Yes, but check the packaging carefully. Plain, unseasoned pork is low FODMAP. But pork products like sausage, porchetta, precooked pulled pork, and seasoned or marinated uncooked pork may contain high fodmap ingredients.
Many packages of pork tenderloin come already packaged in a marinade. Skip these. They usually contain FODMAPs. And way too much salt. Plus, I find that pre-marinated pork tenderloin has an unpleasant texture.
For the best low-FODMAP pork tenderloin, look for natural unseasoned pork.
The Low FODMAP Marinade
Olive Oil. I use both regular and garlic-infused olive oil in my marinade. Since fresh garlic and garlic powder are out on a low FODMAP diet, using garlic-infused olive oil is a good way to add back some of that garlic flavor, without the FODMAPs.
Balsamic Vinegar. One tablespoon of balsamic vinegar is low FODMAP. This marinade calls for ¼ cup (4 tablespoons). But that is spread across two pounds of meat, and any excess marinade gets discarded before cooking.
Balsamic vinegar adds great flavor and the acidity helps tenderize the meat.
Dijon Mustard. This is a common ingredient in marinades and vinaigrette-style dressings. It adds some nice flavor and acts as an emulsifier to help combine the oil and vinegar. One tablespoon of Dijon mustard is low FODMAP.
Maple Syrup. Add just a hint of sweetness to your marinade with maple syrup, which is low FODMAP in a serving of 2 tablespoons.
Salt & Pepper. Boost the flavor with these low FODMAP essentials.
Gourmend Foods Green Onion Powder (optional). If you would normally add in a little chopped onion or onion powder to a dish like this, there is a low FODMAP option. Gourmend Foods Green Onion Powder is a certified low FODMAP option for adding a little onion flavor.
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Other Marinade Uses
Did you enjoy this low FODMAP marinade? Double it and use it for other purposes. This marinade is great on other cuts of meat and vegetables. It also works well as a vinaigrette salad dressing.
You can modify the marinade to change the flavors. Experiment with different herbs and spices. Thyme or sage might be a nice addition to pork. Consider rosemary for beef. Or Italian seasoning (check the ingredients) for chicken.
Since your low FODMAP balsamic marinade or dressing does not contain any chopped garlic or onion, you may store it in the fridge for 1-2 weeks. Just make sure that any marinade that has been used on raw meat gets discarded immediately. It cannot be reused.
I love the simplicity of this recipe. But it does take a little time to put together. Mainly due to the time to marinate the pork tenderloin. You can speed up the process a little with a shorter marinating time, but I recommend letting it soak up all the goodness for about an hour.
Step 1. Take a sharp and remove the silver skin from the pork tenderloin. The silver skin is a band of connective tissue that you want to remove to make sure your tenderloin comes out, well… tender. Once you’ve got your meat cleaned up, place it in a plastic Ziploc bag or a container with a lid. Set aside.
Step 2. In a small bowl, whisk together all of the low-FODMAP marinade ingredients.
Step 3. Pour the marinade into the Ziploc bag with the pork tenderloin. Marinate in the fridge for an hour.
Step 4. After the meat finishes marinating, remove it from the fridge and heat the oven to 425 degrees F. Place the pork tenderloin on a sheet pan or baking dish (line with foil for easier clean-up). Discard any extra marinade.
Step 5. Roast for about 20 minutes or until the pork reaches an internal temperature of 145 degrees F. Then remove the meat from the oven and cover it with aluminum foil. Let the meat rest for 10-15 minutes before slicing.
Easy Low FODMAP Pork Tenderloin
- 2 pounds Pork Tenderloin make sure it is not already seasoned or marinated.
- 6 Tablespoons olive oil
- 2 Tablespoons garlic-infused olive oil
- 1/4 cup balsamic vinegar
- 1 Tablespoon dijon mustard
- 1 Tablespoon maple syrup
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh cracked pepper
- 1 teaspoon Gourmend Foods Green Onion Powder (optional)
- Remove the silver skin from the pork tenderloin. Place the tenderloin in a Ziploc bag or a container with a lid. Set aside.
- In a small bowl, whisk together all of the low-FODMAP marinade ingredients.
- Pour the marinade into the Ziploc bag with the pork tenderloin. Marinate in the fridge for an hour. If you do not have an hour, you can reduce the time to 15 minutes.
- After marinating the meat, remove it from the fridge and heat the oven to 425 degrees F. Place the pork tenderloin on a sheet pan or baking dish ( you can line with foil for easier clean-up). Discard any extra marinade.
- Roast for about 20 minutes or until the pork reaches an internal temperature of 145 degrees F. Then remove the meat from the oven and cover it with aluminum foil. Let the meat rest for 10-15 minutes before slicing.
Sides for your Low FODMAP Pork Tenderloin
Need a few serving suggestions? I’ve got you covered!
This moist and delicious pork tenderloin goes great with low FODMAP vegetables such as green beans, broccoli heads, or roasted carrots. Make it super simple with steam-in-the-bag frozen green beans.
And let’s not forget the potatoes! Roasted potatoes, mashed potatoes (using lactose-free milk), and baked potatoes are great options.
Or try a side of rice or a buttered slice of chewy sourdough or other low-FODMAP bread instead.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.