High Protein Dinner on a Budget: Creamy Pork Tenderloin with Mushrooms
Eating healthy and getting enough protein doesn’t have to be expensive — and this high-protein pork tenderloin recipe proves it. If you’re looking for a budget-friendly dinner that’s satisfying, packed with protein, and incredibly flavorful, you’re in the right place. This dish combines lean pork tenderloin, mushrooms, and a light creamy sauce to create a comforting meal that’s easy on both your wallet and your waistline.
🥩 Why Pork Tenderloin Is the Ultimate Budget Protein
Pork tenderloin is one of the best cuts for anyone trying to eat more protein without loading up on calories or spending a fortune. It’s incredibly lean, with more protein per serving than many fattier cuts. Compared to beef tenderloin, pork is far more affordable — but it still delivers amazing texture and flavor.
⭐ Quick Nutrition Snapshot (Per Serving)
- Calories: Approx. 300
- Protein: 46g
- Fat: 6g
- Carbs: 16g
🛒 Ingredients You’ll Need
This recipe uses simple pantry staples to build flavor:
- 21 oz pork tenderloin
- 1/2 onion, finely chopped
- 1 lb mushrooms (cremini, button, or a mix)
- 4 oz milk
- 1 tbsp all-purpose flour
- 1 tbsp sour cream
- 1 tsp beef tallow (or oil of choice)
- Salt, pepper, paprika to taste
- Optional: rosemary or thyme
🔪 Step-by-Step Instructions
1. Slice & Season the Pork
Slice the pork into 1-inch thick medallions. Season with salt, pepper, and paprika. You can also add garlic powder or dried herbs here if you’d like.
2. Prep the Veggies
Chop the onion and mushrooms — that’s it! This recipe moves quickly once you start cooking.
3. Sear the Pork
Heat beef tallow (or oil) in a large skillet over medium-high heat. Sear pork medallions for 1–2 minutes per side until browned. Remove and set aside.
4. Sauté Onion & Mushrooms
In the same pan, add the chopped onion and cook until translucent and golden. Add mushrooms and a stalk of rosemary. Cook until mushrooms are golden and tender.
5. Make the Light Creamy Sauce
Mix 1 tbsp flour with 4 oz cold milk. Whisk until smooth, then pour into the pan. Stir and let it simmer until thickened slightly.
6. Return Pork to the Pan
Add the seared pork back to the pan. Simmer gently for 5–6 minutes until the pork is cooked through and the sauce is silky.
7. Finish with Sour Cream
Remove from heat and stir in 1 tbsp sour cream. This adds creaminess and a subtle tang without making the dish too heavy.
🍽️ How to Serve It
This pork tenderloin pairs beautifully with:
- Mashed potatoes
- Steamed rice
- Egg noodles
- Roasted veggies
- Or even over a slice of crusty sourdough
It’s flexible and satisfying—great for meal prep or a cozy weeknight dinner.
High Protein Dinners on a budget
High protein dinners on a budget don’t have to be boring or bland. With just a few affordable ingredients, you can make something delicious and nourishing like this creamy pork tenderloin with mushrooms. It’s a recipe you’ll want to come back to again and again.
🔗 Try the Full Recipe with Visual Walkthrough:
Watch the video step-by-step here: Pork Tenderloin with Mushrooms in Light Creamy Sauce
Creamy Pork Tenderloin with Mushrooms (High Protein, Budget-Friendly)
Ingredients
- 21 oz pork tenderloin about 1.5–1.7 lb, sliced into medallions
- 1/2 small onion finely diced
- 1 lb 450g mushrooms, chopped (cremini, button, or mix)
- 1 tsp beef tallow or butter/oil of choice
- 1 tbsp all-purpose flour 28g
- 1/2 cup 120ml milk (any kind)
- 1 tbsp sour cream 15g
- Salt and pepper to taste
- 1/2 tsp sweet paprika
- Optional: stalk of rosemary or thyme for added flavor
Instructions
Prep the Pork:
- Slice pork tenderloin into 1-inch medallions. Season both sides with salt, pepper, and paprika.
Chop Veggies:
- Dice the onion and chop mushrooms. Set aside.
Sear Pork:
- Heat a pan over medium-high heat. Add beef tallow and sear the pork medallions for 1–2 minutes per side until browned. Remove and set aside.
Sauté Onion:
- In the same pan, reduce heat to medium and add diced onion. Cook until soft and slightly golden.
Add Mushrooms:
- Stir in chopped mushrooms and cook until they release their moisture and begin to brown (5–7 minutes). Add herbs if using.
Make the Sauce:
- In a small bowl, whisk flour with cold milk until smooth. Pour into the pan, stirring to combine. Simmer for 2–3 minutes until slightly thickened.
Return Pork:
- Add pork medallions back to the pan. Let simmer gently for 4–5 minutes until cooked through.
Finish with Sour Cream:
- Turn off heat or reduce to low. Stir in sour cream and warm through without boiling.
Serve:
- Enjoy over mashed potatoes, rice, or egg noodles—or keep it light with steamed veggies.
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