Low Sodium Crispy Pork Tenderloin Sandwich

Treat yourself to the ultimate comfort food makeover with this Low Sodium Crispy Pork Tenderloin Sandwich—a guilt-free twist on a classic favorite! Juicy, tender pork tenderloin is flattened to perfection and coated in a flavorful blend of low-sodium panko breadcrumbs, garlic powder, and paprika for a golden, crispy crust without the deep frying. Air fryer and oven-friendly, this recipe keeps things light while delivering satisfying crunch in every bite. Paired with creamy mashed avocado, fresh lettuce, ripe tomato slices, and hearty whole wheat sandwich buns, this dish is both heart-healthy and packed with flavor. Ready in just 40 minutes, it’s perfect for weeknight dinners or casual lunches. Indulge with all the texture and taste, but none of the high-sodium guilt!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound Pork tenderloin
• 1 cup Low sodium panko breadcrumbs
• 0.5 cup Flour
• 2 large Eggs
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 1 teaspoon Paprika
• 1 as needed Olive oil spray
• 4 Whole wheat sandwich buns
• 4 large Lettuce leaves
• 1 large Tomato
• 1 Avocado
• 1 tablespoon Lemon juice

Directions

Step 1

Start by pounding the pork tenderloin to about 1/4 inch thickness between two sheets of wax paper or plastic wrap. Cut into four equal pieces.

Step 2

In a shallow bowl or plate, combine the flour, garlic powder, onion powder, pepper, and paprika.

Step 3

In another shallow bowl, beat the eggs.

Step 4

Place the low sodium panko breadcrumbs in a third shallow bowl.

Step 5

Coat each piece of pork in the flour mixture, shaking off excess.

Step 6

Dip the floured pork into the beaten eggs, ensuring it is fully coated.

Step 7

Finally, dredge the pork in the panko breadcrumbs, pressing gently to adhere the breadcrumbs to the entirety of the pork slice.

Step 8

Preheat an air fryer to 400°F (200°C) or preheat your oven to 425°F (220°C) if not using an air fryer.

Step 9

Spray the pork pieces lightly with olive oil spray on both sides to ensure crispiness.

Step 10

Arrange the pork pieces in the preheated air fryer or a baking tray lined with parchment paper if using an oven.

Step 11

Cook for approximately 8-10 minutes on one side, then flip and cook for an additional 8-10 minutes, until golden brown and fully cooked through. Internal temperature should reach 145°F (63°C).

Step 12

While the pork is cooking, slice the tomato and avocado. For the avocado, mash it lightly in a bowl with the lemon juice to prevent browning.

Step 13

Toast the whole wheat sandwich buns either in the oven on low or directly on a skillet over medium heat.

Step 14

Once the pork is cooked, assemble the sandwiches by spreading the mashed avocado on one side of the bun, placing a pork cutlet on top, adding lettuce, tomato slices, and topping it off with the remaining bun half.

Step 15

Serve immediately and enjoy your low sodium crispy pork tenderloin sandwich!

Nutrition Facts

Serving size	(1405.7g)

Amount per serving	% Daily Value*
Calories	2401.9

Total Fat 60.6g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 5.1g
Cholesterol 680.4mg	0%
Sodium 4386.2mg	0%
Total Carbohydrate 284.5g	0%
Dietary Fiber 35.6g	0%
Total Sugars 37.4g
Protein 173.0g	0%

Vitamin D 118.3IU	0%
Calcium 370.9mg	0%
Iron 20.6mg	0%
Potassium 3981.5mg	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: 23.0%

Protein: 29.1%

Carbs: 47.9%