Walnut Rosemary Pork Tenderloin

Flavorful Walnut Rosemary Pork Tenderloin

October 20, 2023

I really love cooking with pork tenderloin. It’s such a great change of pace from chicken but it does make enough protein for either the whole family or for leftovers. It’s easy to add a variety of flavors from Pesto Pork Tenderloin to Barbecue to Pork with Apples. Today I thought i would try a delicious Flavorful Walnut Rosemary Pork Tenderloin!

My two biggest tips to tolerate pork after weight loss surgery are to check the internal temperature and remove from heat at 140 degrees F and to take small bites when you enjoy the meal (think a peanut 🥜).

With the inflation of our current times, meat prices have certainly gone up. Depending on where you purchase your pork tenderloin, you may notice two in one package. Sometimes I flavor each one differently and cook them at the same time but have a different pork flavor the next evening without cooking again!

Walnut Rosemary Pork Tenderloin

Recipe bySteph Wagner (Bariatric Food Coach)
Servings: 4
Prep Time: 30 mins


  • 1/4 cup walnuts finely chopped
  • 1/4 cup grated parmesan cheese low fat if available
  • 1 clove garlic pressed or minced
  • 1 sprig rosemary chopped
  • 1-2 lbs pork tenderloin coating can work for one or two tenderloins


  1. Combine nuts, grated parmesan cheese, garlic and rosemary.
  2. Pat pork tenderloin dry with a paper towel. Coat with nut mixture on all sides.
  3. If using an indoor grill: preheat for pork setting and use thermometer to follow prompts (see video). For Air Fryer heat to 400F and cook pork for 10 minutes on each side and let rest 5 minutes before slicing. For oven baked heat oven to 400F and bake for 25 minutes or when thermometer shows 140F. Let rest 5 minutes and slice.

Nutritional Info

Calories 141; Carbohydrates 1 gram; Fat 7 grams; Protein 18 grams

Steph Wagner MS, RDN is the co-founder of Bariatricfoodcoach.com

Walnut Rosemary Pork Tenderloin


Steph Wagner MS, RDN has worked as a dietitian and food coach to bariatric patients since 2009. She is the co-founder Bariatricfoodcoach.com with her husband Kevin, a web developer. Together they've built an extensive, user-friendly website and community for post-op patients. Steph also has a published cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery.” Read more articles by Steph!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.