High Protein Thanksgiving Beef Tenderloin with Garlic Herb Crust

This high protein thanksgiving beef tenderloin is the main course to make when you want a proper Thanksgiving centrepiece without cooking a whole turkey. A centre-cut tenderloin roast gets a garlic, rosemary and thyme crust, sears in a hot skillet, then finishes in the oven — 45g of protein per serving, a juicy pink centre, and dinner on the table in 50 minutes.

The trick is the thermometer, not the clock. Tenderloin goes from perfect to overdone in a few minutes, so pull it out a few degrees early and let the rest do the last bit of cooking. The herb crust does the rest of the work: Dijon mustard helps it stick, butter helps it brown, and the garlic and rosemary perfume the whole roast.

Why you’ll love it

• 45g protein per serving, about 360 calories
• A proper Thanksgiving centrepiece that serves 4 — no whole turkey needed
• Garlic-herb crust and a juicy pink centre, in 50 minutes total
• Leftovers slice beautifully for sandwiches the next day

Ingredients

• 700g (about 1.5 lb) beef tenderloin roast, centre-cut, trimmed and tied
• 4 garlic cloves, minced
• 2 tbsp fresh rosemary, finely chopped, plus sprigs to serve
• 1 tbsp fresh thyme leaves
• 2 tbsp Dijon mustard
• 2 tbsp olive oil
• 1 tbsp unsalted butter, softened
• 1 tsp coarse sea salt
• 1 tsp black pepper, freshly ground
• 1 tsp balsamic vinegar

Equipment used

• A large ovenproof skillet or cast iron pan, for searing and roasting the tenderloin
• An instant-read meat thermometer, for hitting medium-rare
• Kitchen twine, for tying the roast so it cooks evenly
• A sharp carving knife, for slicing clean medallions

Instructions

1. Take the tenderloin out of the fridge 30 minutes before cooking and pat it dry with paper towels. Tie it with kitchen twine at 5 cm intervals so it holds an even shape.
2. Mix the garlic, rosemary, thyme, Dijon mustard, olive oil, butter, salt, pepper and balsamic vinegar into a thick paste.
3. Rub the paste all over the tenderloin and leave it for 10 minutes while the oven heats.
4. Heat the oven to 220°C (425°F). Heat a large ovenproof skillet over high heat and sear the tenderloin for 2 minutes per side, until browned all over.
5. Transfer the skillet to the oven and roast for 20–25 minutes, until an instant-read thermometer reads 52°C (125°F) in the centre for medium-rare.
6. Rest the tenderloin on a board, tented loosely with foil, for 10–15 minutes. The temperature will rise a few degrees as it rests — this is part of the cooking, not a pause.
7. Slice into thick medallions and serve on a platter with rosemary sprigs, spooning the pan juices over the top.

Tips

• Use an instant-read thermometer — it is the only reliable way to hit medium-rare, and a roast this lean forgives nothing.
• Don’t skip the rest. Slicing too soon spills the juices onto the board instead of keeping them in the meat.
• Tie the roast evenly. A tapered tail cooks faster than the thick middle, so tuck the thin end underneath and tie it in place.
• The tenderloin keeps 3 days in the fridge. Slice it cold and thin for sandwiches, or warm it gently in a low oven.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Beef and Broccoli Stir Fry — 43g Protein, 20 Minutes
• High Protein Lamb Kebabs with Garlic Yogurt — 30g Protein
• Healthy Ground Beef Shepherd’s Pie with Mashed Cauliflower

FAQ

Can I use a different cut of beef? Yes — a sirloin roast works, but tenderloin is the most tender cut and needs the least cooking time. If you swap it, add 10–15 minutes to the roast and go by the thermometer, not the clock.

Is this high protein thanksgiving beef tenderloin good for a small Thanksgiving? Yes. It is built for one: a 1.5 lb roast serves 4 generously, and it scales easily — a 3 lb roast serves 8 with the same method and about 10 extra minutes in the oven.

How do I know when it is done? Go by temperature: 52°C (125°F) for medium-rare, 57°C (135°F) for medium, 63°C (145°F) for medium-well. Pull the roast out 3 degrees early — it keeps cooking while it rests.

Can I make the herb crust ahead? Yes. Mix the paste a day ahead and keep it covered in the fridge, then rub it on the tenderloin an hour before cooking so the flavours have time to sink in.

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