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Sliced cast iron pork tenderloin on a wood board with a fork.

Cast Iron Pork Tenderloin

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 7 reviews
  • Author: Vanessa Gilic
  • Prep Time: 5 min
  • Cook Time: 25 min
  • Total Time: 30 min
  • Yield: 6 servings 1x
  • Category: Main Dish
  • Method: Cast Iron Skillet
  • Cuisine: American


Learn how to cook a juicy and flavorful cast iron pork tenderloin with this easy recipe!


  • 2 pork tenderloins (1 pound/500g each)
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon dried herbs of choice (e.g. thyme, oregano, rosemary)
  • 2 tablespoons avocado oil (or other high heat oil)


  1. Prep: Preheat the oven to 400F (200C). Prepare the pork tenderloin by removing any silver skin and visible fat. Pat dry with a paper towel. 
  2. Season: In a small bowl, stir together the salt, pepper, garlic powder, onion powder, paprika and dried herbs. Sprinkle the spice mixture all over the pork tenderloins and use your hands to rub it in.
  3. Sear: Heat the avocado oil in a large cast iron skillet over medium-high heat. Add the pork tenderloins and sear until browned on all sides, about 2 minutes per side.
  4. Roast: Transfer the cast iron skillet to the oven and roast the pork tenderloin until the thickest part reaches an internal temperature of 145F (63C). This can take anywhere from about 10-20 minutes (see notes).
  5. Rest: Transfer the pork tenderloins to a cutting board and rest for 5-10 minutes.
  6. Serve: Slice and serve with your favorite sides and sauces.


  • Roasting Time: Use a thermometer! This is the only way to ensure perfectly cooked pork tenderloin. My favorites are the Thermapen for a quick check or the ChefAlarm which is a probe style alarm and alerts me when the meat has reached the set temperature. It’s impossible to provide an actual time since there are just too many variables.  The thickness of pork tenderloin can vary as well as how long it took to sear and the accuracy of your oven temperature. Simply pull it out of the oven once it reaches an internal temperature of 145F – juicy, tender and delicious every time!
  • Bring to room temp first: Try to take the pork tenderloin out of the fridge about 20-30 minutes ahead of time to let it come to room temperature before cooking. This will allow it to cook more evenly.
  • Let it rest: Once cooked, it’s important to let the pork tenderloin rest for 5-10 minutes before slicing. If you cut into it right away, the juices will pour out. Resting allows the juices to redistribute which results in a tender and juicy pork tenderloin.
  • Why use a cast iron skillet? Cooking pork tenderloin in a cast iron skillet is the best way to achieve that golden crust and juicy center. It allows you to both sear the pork really nicely and finish roasting in the oven all in one pan! I like to use a 12 inch cast iron skillet to easily fit both pork tenderloin.