Tenderloin For One

  • AIP
  • Candida-Friendly
  • Detox-Friendly
  • Egg-Free
  • Gluten-Free
  • Grain-Free
  • Keto
  • Low Histamine
  • Nut-Free
  • Paleo
  • Peanut-Free
  • Sugar-Free
  • Whole 30


  • 1 Tenderloin steak, approximately 6 oz
  • Coarse salt and pepper
  • 1 clove garlic, peeled and crushed
  • Grapeseed or avocado oil
  • 2 tbsp Butter of choice (use earth balance for dairy free)

Personal tips

  • Optional: Walk out to the yard. Clip rosemary that somehow survived winter. Go back home. Realize you clipped lavender by mistake. Decide to use it anyways since it smells nice. Get distracted during cooking and forget. Use it as garnish instead.

Cooking Instructions

  1. Remove meat from fridge and let it come to room temp for 30 minutes 
  2. Pat dry, and sprinkle all sides liberally with salt and pepper
  3. Preheat oven to 450F
  4. Preheat cast iron pan until it’s smoking 
  5. Add oil to pan and let smoke
  6. Set a timer, and sear meat for 2 minutes. Leave it in place so it makes a nice crust! 
  7. Flip meat, and add garlic and butter to the pan. Spoon over meat for another 2 minutes. 
  8. Place into the oven for about 6 minutes. 
  9. Remove from the pan, place on a serving plate and let rest for 10 minutes covered.