Healthy & easy oat-crusted pork tenderloin is a perfect summer meal. Bulgur salad is very easy to make, and what’s more it is extremely yummy. Pork tenderloin in yogurt and oat breading will become one of your favorite easy-to-make and healthy breadings for the meat.
The idea to make this meal came on one sunny summer afternoon in July. I was having a coffee with my husband Peter, and we were talking about breaded meat (this was before we started the food blog From Dora’s Kitchen). We are big fans of breaded meat, as a result talking about different breading styles is a fun activity for us.
Our conversation started going into the healthy food way, and question can you make healthy breaded meat popped up. The idea for yogurt and oat breading was born and then we tested it on the same day (hello to experimenting with food at midnight). We fell in love with yogurt and oat-breaded meat, and ever since that night, this meal has become one of our favorite ways of alternative meat breading.
Healthy & easy oat-crusted pork tenderloin is completely made without onion, without garlic, and without other alliums, in addition it is the perfect lunch or dinner idea for everyone who has a sensitive stomach, suffers from GERD, IBS, or has problems with gallstones.
In a case that you are searching for a quicker and no onion no garlic recipe, check out my One Pot Broccoli Pasta recipe, TikTok Cheeseburger Wrap recipe or Spinach risotto no-onion no-garlic
Table of contents
Ingredients for Healthy & easy oat-crusted pork tenderloin
Meat part:
Pork tenderloin – the star of the meal.
Plain yogurt – for breading the meat (acts like a glue for oats, and makes meat tender)
Rolled oats – for making the breading (a healthier and diet version of breeding the meat instead of using breadcrumbs)
Salt – for enriching the taste
Pepper – for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal)
Bulgur salad:
Bulgur – perfect choice of grain for bulgur salad
Roma tomato – will give flavor and is the perfect source of fibers
Canned corn – it will give flavor, and texture to the meal
Salt – for enriching the taste
Pepper – for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal)
Salad dressing:
Plain yogurt – the base of the salad dressing
Lemon juice – for giving a lemony taste to the dressing, and making it sour a bit
Sugar – for balancing the sourness
Parsley flakes – for the taste
Salt – for enriching the taste
Pepper – for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal)
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Equipment that are needed
- Cutting board
- Chef’s knife
- Airtight container
- Plate
- Baking tray
- Parchment paper
- Fork
- 1l pot
- Wooden spoon
- Small bowl
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Tips and tricks
- Marinade the meat in the yogurt marinade. You can even leave it overnight in the yogurt marinade (the meat will be softer, and it will soak the flavor of the marinade)
- Do not cut pork tenderloin too thin or too thick
- Cover the marinated pork tenderloin completely with rolled oats
- Cut the tomato into even cubes (try to cut them in the same size as corn)
How to know if Healthy & easy oat-crusted pork tenderloin is done?
- Pork tenderloin – The temperature in the pork tenderloin is 160°F
- Bulgur is cooked and soft to taste
- Salad dressing – the flavors are combined
Healthy & easy oat crusted pork tenderloin : what can go wrong, and how to fix it:
- The pork tenderloin is underbaked
Bake it for a few more minutes - The salad dressing is too sweet
Add more lemon juice - The salad dressing is too sour
Add more sugar
How to store Healthy & easy oat-crusted pork tenderloin?
Pork tenderloin – you can store it in an air-tight container for up to 3 days in the refrigerator. I do not recommend freezing it.
Bulgur salad – without dressing you can store salad for up to 3 days in an air-tight container in the refrigerator. I do not recommend freezing bulgur salad.
Salad dressing – you can store the yogurt dressing for up to 3 days in an air-tight container in the refrigerator. I do not recommend freezing it.
Garnish for no onion no garlic pork tenderloin recipe
Garnish can elevate how the food looks, and it can make it look more appetizing. However, garnish can be a spot where alliums are hiding. In this recipe, I garnished my plate with freshly chopped parsley.
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Ingredients
Meat
- ½ lb pork tenderloin 230g
- ⅓ cup plain yogurt/ Greek yogurt 50g
- 3 oz rolled oats 90g
- salt to taste
- pepper to taste
Bulgur Salad
- 1 cup uncooked bulgur 120g
- 6 Roma tomato
- ½ cup canned corn 75g
- salt to taste
- pepper to taste
Salad dressing
- ½ cup plain yogurt 120ml
- 2 teaspoons lemon juice
- ¼ teaspoon sugar
- 1 teaspoon parsley flakes
- salt to taste
- pepper to taste
Instructions
Meat
- Cut pork tenderloin into ½-inch thin slices.
- In the airtight container mix yogurt with salt and pepper.
- Place the meat in the yogurt sauce. The yogurt sauce needs to cover the meat entirely. Let it rest for at least 30 minutes in the refrigerator.
- Preheat the oven to 355°F/180℃.
- Place the parchment paper on the baking tray.
- Prepare dredging station. Put rolled oats on the plate. Dredge both sides of the steaks in the rolled oats. Then put the steaks on parchment paper.
- Bake it for 15 minutes. Flip the steaks after 15 minutes and bake them for another 15 minutes.
Bulgur salad
- Cook bulgur in the water with salt.
- Cut tomatoes into small cubes (they should be corn-size).
- Mix the cooked bulgur with tomatoes and corn.
Salad dressing
- Mix yogurt, lemon juice, sugar, parsley flakes, salt, and pepper in a smaller bowl.
- Right before eating, toss the salad dressing with Bulgur salad. Serve it with pork tenderloin.
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Bulgur salad is my favorite
Thank you! I’m happy that you like it 😊
I like oat breading
Thank you! I’m happy that you like it 😊
I love yogurt marinade and how it made meat become more tender 😍
Thank you for your wonderful comment! I’m happy to hear that you like it 🥰