This honey mustard turkey tenderloin is the Thanksgiving meal prep to make when you want turkey flavour without cooking a whole bird. A lean tenderloin gets a honey, Dijon mustard and garlic glaze, sears in a hot skillet, then finishes in the oven — 40g of protein per serving, sliced neatly into meal prep containers, and dinner on the table in 40 minutes.
The trick is the sear, not the clock. Tenderloin is lean and goes from juicy to dry in a few minutes, so a hard sear first locks in the golden glaze, then the oven finishes it gently. The honey mustard does the rest: sweet, sharp and garlicky, it caramelises on the outside while the inside stays tender.
Why you’ll love it
- 40g protein per serving, about 380 calories
- A proper Thanksgiving turkey flavour that serves 4 — no whole bird needed
- Honey mustard glaze with garlic and thyme, in 40 minutes total
- Slices beautifully into meal prep containers for the week
Ingredients
- 700g (about 1.5 lb) turkey tenderloin
- 3 tbsp honey
- 2 tbsp Dijon mustard
- 3 garlic cloves, minced
- 1 tbsp fresh thyme leaves, plus sprigs to serve
- 2 tbsp olive oil
- 1 tbsp wholegrain mustard
- 1 tsp coarse sea salt
- 1 tsp black pepper, freshly ground
- 1 tbsp apple cider vinegar
Equipment used
- A large cast iron skillet, for searing the tenderloin and going straight into the oven
- An instant-read meat thermometer, for hitting 74°C (165°F) in the centre
- Glass meal prep containers, for slicing and storing portions for the week
- A sharp carving knife, for slicing clean medallions
Instructions
- Heat the oven to 200°C (400°F). Pat the turkey tenderloin dry with paper towels and season all over with salt and pepper.
- Mix the honey, Dijon mustard, wholegrain mustard, garlic, thyme, olive oil and apple cider vinegar into a thick glaze.
- Brush half the glaze all over the tenderloin and leave it for 5 minutes while the oven heats.
- Heat a large cast iron skillet over medium-high heat with a drizzle of olive oil and sear the tenderloin for 2–3 minutes per side, until golden all over.
- Brush the remaining glaze over the top and transfer the skillet to the oven. Roast for 20–25 minutes, until an instant-read thermometer reads 74°C (165°F) in the centre.
- Rest the tenderloin on a board, tented loosely with foil, for 10 minutes. The glaze will set as it rests — this is part of the cooking, not a pause.
- Slice into medallions and serve on a plate with thyme sprigs, or pack into meal prep containers with your favourite sides.
Tips
- Use an instant-read thermometer — it is the only reliable way to know a lean tenderloin is done, and this cut forgives nothing.
- Don’t skip the rest. Slicing too soon spills the juices onto the board instead of keeping them in the meat.
- Brush the glaze on in two coats. The first coat flavours the meat; the second caramelises in the oven for a sticky golden finish.
- The tenderloin keeps 4 days in the fridge in meal prep containers. Slice it cold for salads and sandwiches, or warm it gently in a low oven.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 380 |
| Protein | 40g |
| Carbohydrates | 9g |
| Fat | 12g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- Juicy Air Fryer Turkey Breast for a Small Thanksgiving Dinner
- High Protein Turkey Meatballs with Cranberry Glaze
- Crispy Baked Thanksgiving Turkey Cutlets with Sage — 40g Protein
FAQ
Can I use chicken instead of turkey? Yes — chicken tenderloins work with the same honey mustard glaze, but they cook faster, so check the temperature after 12–15 minutes in the oven.
Is this honey mustard turkey tenderloin good for Thanksgiving meal prep? Yes. It is built for it: one tenderloin fills 4 meal prep containers, it holds its flavour for 4 days in the fridge, and it reheats without drying out.
How do I know when it is done? Go by temperature: 74°C (165°F) in the centre. Pull the tenderloin out as soon as it hits that temperature — it keeps cooking a little while it rests.
Can I make the glaze ahead? Yes. Mix the glaze up to 3 days ahead and keep it covered in the fridge, then brush it on the tenderloin just before cooking.
Honey Mustard Turkey Tenderloin Thanksgiving Meal Prep
Equipment
- A large cast iron skillet for searing the tenderloin and going straight into the oven
- An instant-read meat thermometer for hitting 74°C (165°F) in the centre
- Glass meal prep containers for slicing and storing portions for the week
- A sharp carving knife for slicing clean medallions
Ingredients
- 700 g turkey tenderloin about 1.5 lb
- 3 tbsp honey
- 2 tbsp Dijon mustard
- 3 garlic cloves minced
- 1 tbsp fresh thyme leaves plus sprigs to serve
- 2 tbsp olive oil
- 1 tbsp wholegrain mustard
- 1 tsp coarse sea salt
- 1 tsp black pepper freshly ground
- 1 tbsp apple cider vinegar
Instructions
- Heat the oven to 200°C (400°F). Pat the turkey tenderloin dry with paper towels and season all over with salt and pepper.
- Mix the honey, Dijon mustard, wholegrain mustard, garlic, thyme, olive oil and apple cider vinegar into a thick glaze.
- Brush half the glaze all over the tenderloin and leave it for 5 minutes while the oven heats.
- Heat a large cast iron skillet over medium-high heat with a drizzle of olive oil and sear the tenderloin for 2–3 minutes per side, until golden all over.
- Brush the remaining glaze over the top and transfer the skillet to the oven. Roast for 20–25 minutes, until an instant-read thermometer reads 74°C (165°F) in the centre.
- Rest the tenderloin on a board, tented loosely with foil, for 10 minutes. The glaze will set as it rests — this is part of the cooking, not a pause.
- Slice into medallions and serve on a plate with thyme sprigs, or pack into meal prep containers with your favourite sides.
Notes
Instant Read Meat Thermometer
the only reliable way to know a lean turkey tenderloin is at 74°C (165°F).
Glass Meal Prep Containers
for slicing the tenderloin into neat portions that keep for 4 days in the fridge.
Cast Iron Skillet 12 Inch
for searing the tenderloin hard on the hob, then going straight into the oven.
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