Heart-Healthy Crispy Pork Tenderloin Sandwich

Craving a satisfying sandwich that doesn’t compromise on health? This Heart-Healthy Crispy Pork Tenderloin Sandwich is the perfect balance of crunch, flavor, and nutrition. Featuring tender, oven-baked pork coated in whole wheat panko breadcrumbs and seasoned with paprika, garlic, and onion powder, this recipe delivers maximum flavor without the need for frying. Topped with fresh baby spinach, juicy tomato slices, and a zesty Greek yogurt-Dijon mustard sauce, all nestled in a hearty whole-wheat bun, it’s a wholesome twist on a classic comfort food. Ready in just 45 minutes, this easy-to-make sandwich is ideal for a light yet filling lunch or dinner. Packed with fiber, protein, and bold flavors, this recipe proves that healthy eating can taste truly indulgent!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Pork tenderloin
• 1 cup Whole wheat panko breadcrumbs
• 1 teaspoon Sweet paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt
• 2 large Egg whites
• 4 pieces Whole wheat sandwich buns
• 1 cup Baby spinach leaves
• 1 large Tomato
• 0.5 cup Low-fat plain Greek yogurt
• 1 tablespoon Lemon juice
• 1 tablespoon Dijon mustard

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Trim any excess fat from the pork tenderloin and cut it into 4 equal portions. Pound each piece to about 1/2 inch thickness using a meat mallet.

Step 3

In a shallow dish, combine the whole wheat panko breadcrumbs, sweet paprika, garlic powder, onion powder, black pepper, and salt.

Step 4

In another shallow dish, whisk the egg whites until frothy.

Step 5

Dip each piece of pork tenderloin into the egg whites, letting any excess drip off, then coat in the breadcrumb mixture, pressing gently to adhere.

Step 6

Place the coated pork pieces on the prepared baking sheet and spray lightly with a cooking spray to aid browning.

Step 7

Bake in the preheated oven for 20-25 minutes, turning once halfway through, until the pork is cooked through and the coating is golden brown and crispy.

Step 8

While the pork is baking, prepare the sandwich toppings by slicing the tomato into 8 slices and mixing the Greek yogurt with lemon juice and Dijon mustard to make a sauce.

Step 9

To assemble the sandwiches, spread a generous tablespoon of the yogurt sauce on the bottom of each whole wheat bun.

Step 10

Top with a handful of baby spinach, a slice of crispy pork tenderloin, two slices of tomato, and another dollop of the yogurt sauce.

Step 11

Finish with the top of the bun and serve immediately.

Nutrition Facts

Serving size	(1290.0g)

Amount per serving	% Daily Value*
Calories	1949.9

Total Fat 33.5g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 2.4g
Cholesterol 320.7mg	0%
Sodium 6693.8mg	0%
Total Carbohydrate 231.2g	0%
Dietary Fiber 31.9g	0%
Total Sugars 40.5g
Protein 174.5g	0%

Vitamin D 36.3IU	0%
Calcium 479.8mg	0%
Iron 19.4mg	0%
Potassium 3485.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.7%

Protein: 36.3%

Carbs: 48.1%