Grilled Pork Tenderloin with BBQ Dry Rub

Give grilled pork tenderloin a smoky-sweet kick of barbecue flavor with a quick marinade and an easy BBQ dry rub (190 calories or 3 WW points).

Grilled pork tenderloin is hard to mess up, especially because it’s naturally tender. But the leanness of this cut of pork means it has a milder flavor, too—which isn’t a bad thing!—since it can serve as a blank canvas on which you can add lots and lots of flavor. Here, I do just that, with an easy BBQ dry rub.

The ingredients for my BBQ dry rub are ones you probably already have in your spice cabinet: paprika, chili powder, brown sugar, garlic powder, salt, pepper, and a pinch of cayenne. Combined, they form a flavorful smoky-savory crust on the pork, with a little bit of a kick, and the sugar rounds out those savory flavors and aids in browning.

Before applying the dry rub, I like to marinate the tenderloin in a quick bath of soy sauce, brown sugar, and Dijon mustard to help seal in moisture and ensure we’ll end up with juicy grilled pork.

I love the way the smoky BBQ flavors in this grilled pork tenderloin pair with sweet summer corn and tomatoes, fresh cilantro…even lime. Enjoy!


Grilled Pork Tenderloin with BBQ Dry Rub

  • Author: Andie Mitchell
  • Prep Time: 40 minutes
  • Cook Time: 20 minutes
  • Total Time: 1 hour
  • Yield: 6 servings
  • Category: Pork
  • Method: Grilling


For the marinade:
¼ cup soy sauce
2 tablespoons Dijon mustard
2 tablespoons packed light brown sugar
1 tablespoon garlic powder
2 pounds pork tenderloin

For the dry rub:
1 tablespoon packed brown sugar
½ teaspoon paprika
1 teaspoon chili powder
1 teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Pinch cayenne pepper
1 tablespoon olive oil


In a gallon-sized resealable plastic bag, combine the soy sauce, dijon mustard, brown sugar, and garlic powder. Add the pork tenderloins, press as much air out of the bag as you can, and seal it. Turn the bag in your hands, massaging the marinade into the pork and making sure that all of the pork is covered. Refrigerate for at least 30 minutes and up to 24 hours.

Make the bbq rub: in a small bowl, combine all of the dry rub ingredients. Set aside.

Heat your gas grill with all of the burners set to medium-high flames.

While the grill is heating, remove the pork from the marinade, pat dry with paper towels, and rub all over with the BBQ spice mixture.

When the grill is hot, use tongs and a wad of paper towels dipped in vegetable oil to oil your grill grates (this will help prevent the pork from sticking). Remove the pork from the marinade (discard remaining liquid), arrange on the grill, and cover. Cook, turning every 5 minutes, until the tenderloins are browned on all sides and cooked through (an instant-read thermometer inserted in the thickest part of the tenderloin should register between 140°F and 145°F), 15-20 minutes. Transfer to a cutting board, tent with foil, and let rest for 5 minutes before slicing.


1 Serving: 3 WW Freestyle Points


  • Calories: 189
  • Sugar: 3
  • Sodium: 371
  • Fat: 6
  • Saturated Fat: 2
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 31
  • Cholesterol: 80



22 thoughts on “Grilled Pork Tenderloin with BBQ Dry Rub

  1. Pingback: Grilled Pork Tenderloin with BBQ Dry Rub - Lionbody Fitness

  2. Celine

    Hey Andie! great recipe and fantastic health tips that I will be using day to day as I am looking to get healthier. I stumbled up to a weight loss tea that a lot of people swear by and I was thinking about using it in conjunction w/ a healthy eating plan that you promote. Do you have any advice on this tea, here is the link:
    Please let me know what you think. Really appreciate what you are doing. Celine

  3. Pingback: What I Love This Week - Andie Mitchell

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  5. Michelle L

    I love to eat bbq and you made this really good. I just would like to share something to everyone here, kindly click on this link , and you will find out a quick way to lose weight. Just would like to share my experience.

  6. Kenneth Kime

    This is a VERY tasty recipe. Well crafted to really seal in the moisture of the pork. I was also wondering what the white dip was shown in the picture. Have tried the pork with dill dip – Delicious!

  7. Lyndsay Toliver

    Can you make this not on the grill? And if so, what would be your recommendation for the oven (temp and how long)?

    1. Katie L

      Did you end up cooking it in the oven? It’s too cold to grill tonight but I really want to try this recipe!


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