Sticky-sweet, garlicky goodness with a perfect sear—this one pan dinner doesn’t mess around.
Let’s talk pork tenderloin for a second. It’s that cut people always mean to cook but either forget in the back of the fridge or completely overcook it until it tastes like chewy old gym sock. Not today.
This gluten free honey-garlic pork tenderloin is juicy, sweet, salty, sticky and comes together with pantry staples that are probably sitting in your kitchen right now. And it’s got that high-reward flavor without babysitting anything.
And no, we’re not coating this in weird “gluten free alternatives” that taste like sadness. We’re keeping things clean, fresh, and naturally gluten free—straight-up pork, garlic, and a sauce you’ll want to spoon over rice, veggies, maybe even your morning eggs. No judgment here.
Why This Recipe Works
I made this when I had exactly 20 minutes before guests were supposed to walk through the door and I needed something that made it look like I knew what I was doing. This dish showed up, showed off, and disappeared off plates in minutes.
Here’s why it’s a weeknight winner:
Tenderloin = Quick Cooking
This cut cooks fast. Like, blink-and-it’s-done fast. You don’t need hours.Natural Sauce Thickening
No flour. No cornstarch. Just reduce that honey and it gets syrupy on its own.One Skillet
Less mess. More flavor. The pan juice is everything.
How to Serve It
Pair this with:
Steamed broccoli or green beans
Roasted sweet potatoes
Mashed cauliflower
Or on top of steamed jasmine rice if you’re not low-carb
The sweet-and-savory balance makes this one of those dishes that feels restaurant-y, even if your kitchen is a hot mess and your toddler is coloring on the wall.
Storage & Leftovers
This holds up really well in the fridge. Store any leftovers (if you’re lucky enough to have any) in an airtight container for up to 4 days. The sauce thickens even more after cooling, which makes it ideal for slicing into sandwiches or stuffing inside a gluten-free wrap the next day.
To reheat, warm slowly on the stovetop or microwave with a splash of water or broth to loosen the sauce.
Swaps & Tips
Maple syrup instead of honey? Yes. Just use ⅓ cup and reduce it less.
Don’t want spicy? Skip the red pepper flakes.
Tamari vs gluten-free soy sauce? Either works. Tamari is usually smoother.
Add-ins? A few mushrooms or snap peas tossed in before roasting can soak up that sauce beautifully.
When to Make This
It’s perfect for:
Weeknight dinner (20 mins, one skillet)
Fancy date night at home (just plate it nicer)
Holidays (it scales easily)
Meal prep (great hot or cold)
Personal Story: When I First Made This
The first time I tried this recipe, it was a Wednesday. I’d forgotten it was our turn to host our little dinner club group and I had nothing planned. I ran to the store, grabbed a tenderloin on sale, and tossed this together with just a wild guess on measurements.
One bite in, my friend Anna goes, “Did you get this from a restaurant?”
Nope. Just my pan, some honey, garlic, and a little sweat.
Now it’s in my regular rotation—especially on nights when I want to look like I put in effort, but didn’t really.
Why This Recipe Is Naturally Gluten Free
Here’s what makes this dish a safe bet:
No flour.
No processed sauces full of hidden wheat.
Just honest ingredients—honey, vinegar, garlic, and tamari or gluten free soy sauce.
This is real food. Flavor first. Safe for gluten-free eaters. No weird aftertaste. No complicated substitutes.
Print
Gluten Free Honey-Garlic Pork Tenderloin
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Juicy pork tenderloin coated in a sticky honey-garlic glaze. Naturally gluten free and ready in under 30 minutes. Sweet, savory, and weeknight-friendly.
Ingredients
1½ lbs pork tenderloin (not pork loin, not pork roast—TENDERLOIN)
1½ tsp kosher salt
½ tsp black pepper
1½ tbsp olive oil
4 large garlic cloves, minced (or more, if you’re like me)
½ cup local honey (go wild with raw honey from the farmers’ market)
3 tbsp gluten free soy sauce or tamari
1½ tbsp apple cider vinegar
½ tsp crushed red pepper flakes (optional but makes a difference)
Chopped fresh parsley or green onions, for garnish
Instructions
Get your oven going at 375°F. Pat the pork dry with paper towels so it gets a proper sear. Then season all over with salt and pepper.
In a cast iron or oven-safe skillet, heat olive oil over medium-high. Once hot, add the tenderloin and sear each side until browned—about 2-3 minutes per side. You’re not cooking it through here, just building flavor. Transfer the pork to a plate and lower the heat.
In that same pan, toss in the minced garlic and stir it around for 30 seconds—don’t let it burn. Pour in honey, soy sauce, vinegar, and red pepper flakes. Stir everything and let it bubble gently for 1-2 minutes.
Place the pork back in the skillet, spoon the sauce over the top, and slide the skillet into your preheated oven.
Roast uncovered for 13–17 minutes, or until the pork hits 145°F internal temp. It’ll keep cooking a little after you pull it.
Take the skillet out, spoon some sauce over the top again, and let it rest for 5–10 minutes. Slice into thick medallions and drizzle more sauce on top.
Notes
Use local honey for best flavor. Always check your soy sauce is labeled gluten free.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sear + Roast
- Cuisine: American
Nutrition
- Serving Size: 1/4 of tenderloin
- Calories: 320
- Sugar: 14g
- Sodium: 620mg
- Fat: 10g
- Saturated Fat: 2.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 0g
- Protein: 35g
- Cholesterol: 95mg
