Crispy Baked Pork

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Crispy Baked Pork made with only five ingredients that is packed with flavor, low in calories, and will become a dinner favorite. With just 227 calories and 5 Weight Watchers SmartPoints, it fits into any healthy diet.

227 CALORIES 6g CARBS 6g FAT 33g PROTEIN
4
Freestyle™ SmartPoints™ New!
(4 Old SmartPoints™)
(5 PointsPlus®)

This Crispy Baked Pork is so good. You will never believe that it actually a lightened up version of a fried pork cutlet or schnitzel. Made with just a few simple ingredients, it is a meal we eat all the time.

These simple and delicious crispy pork tenderloins will quickly become a go-to recipe in your weekly menus. The basic concept couldn't be simpler - coat the pork in a thin layer of mustard, press it into some spiced Panko breadcrumbs, and lightly fry. However the thing I really love about this recipe is how many ways you can make it your own. Use a different type of mustard, try a jelly or jam, use Thai sweet chili sauce, swap in eggs or buttermilk, the possibilities are endless.  By swapping out the coating of the pork and spicing up the breadcrumbs, you can make so many different dishes.

Weight Watchers Crispy Baked Pork with lemon wedges on a white plate.

Now before anyone asks, this can definitely be made with chicken instead. I like making it with pork since it is something we don't eat as often, but I know there are lots of people who don't eat pork or may just prefer chicken. Chicken breast tenderloins or sliced chicken breasts will work best for the recipe. It's also a huge hit for kids. I mean it's basically a baked chicken tender.  

Flavor Combinations for this Baked Crispy Pork

  • Dijon mustard and thyme: This is the version I included in the recipe. It's a classic combination and has just the right amount of spice and punchy herbal flavors.
  • Sweet Thai Chili Sauce and shredded coconut: Swap in Thai sweet chili sauce for the mustard and add some shredded coconut to your Panko breadcrumbs.
  • Buffalo sauce and ranch: Use buffalo sauce instead of the mustard and add dried ranch seasoning into the breadcrumbs.
  • Italian dressing and spice: Use a light Italian dressing to coat the pork and then add some Italian seasoning and red pepper flakes to the breading.
  • Eggs and cajun seasoning: Coat the pork in a traditional egg wash and then add lots of Cajun seasoning to the Panko breadcrumbs.
  • Barbecue sauce and grill seasoning: Use barbecue sauce to coat the pork and then add some grill seasoning to the breadcrumbs mixture.
  • Orange and rosemary: Lightly coat the pork in orangle marmalade and add some rosemary to the breading.
  • Pesto and Parmesan: Coat the pork in a store bought pesto sauce and throw some Parmesan into the Panko.

Looking for more healthy pork recipes?

This recipe was originally posted in 2012 but has been updated with new pictures and recipe info.

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The Recipe

Crispy Baked Pork

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1.67 lbs. lean pork tenderloin (sliced)
  • 3 tbsp. Dijon mustard
  • 2/3 cup Panko breadcrumbs
  • 1 tsp dried thyme
  • salt and pepper
  • 1 tbsp olive oil

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Instructions

  1. Preheat the oven to 450 degrees.
  2. Stir the thyme, salt, and pepper into the mustard.
  3. Spread the mustard mixture evenly over the pork.
  4. Coat each piece of pork with the panko breadcrumbs.
  5. Heat a skillet over medium high heat. Add the olive oil and once it is hot, lightly fry the pork for 2 minutes on each side or until brown and crispy.
  6. Place the whole skillet in the oven and bake for 8-10 minutes until cooked to your liking.
Nutritional Facts
Serving Size: 6 oz
Amount Per Serving
Calories 227
Calories from Fat 57
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
7%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 98mg
33%
Sodium 308mg
13%
Total Carbohydrate 6g
2%
Dietary Fiber 0g
1%
Sugars 0g
Protein 33g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Crispy Baked Pork
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
4 Comments
On Crispy Baked Pork
Finnia
May 7, 2018 - 19:24
Add a Rating:
5
I have a question about the 1 tablespoon of oil olive. How do you make it last for 1.67 lbs of pork? I think I'm doing something wrong because it seems like 1 tbsp gets absorbed before I can flip the pork. I love, love, love these flavors - any advice would be much appreciated.
Donna
May 17, 2018 - 13:30
I had the same issue as well as the crumbs not sticking to the pork after frying....love the flavours but will add egg next time to see if that helps?
May 13, 2018 - 21:49
I haven't had that problem! Maybe try using a combination of olive oil and cooking spray.
March 14, 2018 - 16:46
Add a Rating:
5
This was fabulous. Per one of your substitutions, I chose the sweet chile Thai sauce and coconut mixed with the panko. I could have eaten every pork loin. This is a new favorite from your site. It was super to have the taste of something other than chicken. I urge you to post more recipes as I'm tiring of crockpot WW recipes. This was absolutely yum ...of course hubby ate 3 chops. Grrrrrr. Thnaks to my favorite "go to" WW site.
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