Low Fat Crispy Pork Tenderloin Sandwich

Transform your sandwich game with this Low Fat Crispy Pork Tenderloin Sandwich, a lighter yet equally satisfying take on a classic. This recipe features tender pork tenderloin marinated in buttermilk for maximum juiciness, coated in flavorful whole wheat panko breadcrumbs seasoned with garlic, smoked paprika, and onion powder, and pan-fried to golden perfection with a non-stick cooking spray—no deep frying required! Nestled between toasted whole wheat buns and topped with crisp lettuce and juicy tomato, this sandwich delivers mouthwatering crunch and richness without the guilt. Perfect for busy weeknights, this quick and easy recipe is ready in just 35 minutes and offers a healthier twist for your next family meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 lb pork tenderloin
• 0.5 cup buttermilk
• 1 cup whole wheat panko breadcrumbs
• 1 tsp garlic powder
• 1 tsp onion powder
• 0.5 tsp smoked paprika
• 0.75 tsp salt
• 0.5 tsp black pepper
• 1 egg
• 4 whole wheat buns
• 4 lettuce leaves
• 1 tomato
• 0 non-stick cooking spray
• 0 optional condiments (mustard, low-fat mayonnaise)

Directions

Step 1

Slice the pork tenderloin into 4 equal pieces. Place each piece between two sheets of plastic wrap and gently pound them to about 1/2 inch thickness using a meat mallet or a rolling pin.

Step 2

In a shallow dish, pour buttermilk over the pork slices. Allow them to marinate in the refrigerator for at least 30 minutes, to maintain tenderness and juiciness.

Step 3

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

Step 4

In a separate bowl, beat the egg. Set up a dredging station with the egg first, followed by the breadcrumb mixture.

Step 5

Remove pork from the buttermilk, letting any excess drip off. Dip each piece into the beaten egg, then press into the breadcrumb mixture, ensuring an even coat on all sides.

Step 6

Heat a large non-stick skillet over medium heat and lightly coat it with non-stick cooking spray.

Step 7

Cook the breaded pork pieces in the skillet for 4-5 minutes on each side, or until golden brown and fully cooked through. Use a meat thermometer to ensure the internal temperature reaches at least 145°F (63°C).

Step 8

Let the cooked pork rest for a few minutes. Meanwhile, toast the whole wheat buns in the same skillet until slightly crispy.

Step 9

Assemble each sandwich by placing a lettuce leaf and a slice of tomato on the bottom half of each bun, placing the pork tenderloin on top, and finishing with the top half of the bun.

Step 10

Serve immediately with optional condiments such as mustard or low-fat mayonnaise, and enjoy your low-fat crispy pork tenderloin sandwich!

Nutrition Facts

Serving size	(1190.1g)

Amount per serving	% Daily Value*
Calories	1772.9

Total Fat 39.2g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 4.3g
Cholesterol 517.9mg	0%
Sodium 6373.4mg	0%
Total Carbohydrate 200.3g	0%
Dietary Fiber 30.8g	0%
Total Sugars 32.6g
Protein 160.1g	0%

Vitamin D 147.7IU	0%
Calcium 476.2mg	0%
Iron 19.4mg	0%
Potassium 3182.8mg	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: 19.7%

Protein: 35.7%

Carbs: 44.7%