Low-Fat Pork Casserole Recipe

This Low Fat Pork Casserole is the ultimate cozy, savory dish that feels indulgent—but each serving has under 8 grams of fat. We use lean pork tenderloin, hearty root vegetables, and a deeply flavored broth-based sauce to build a warming, protein-rich meal that’s naturally low in fat and calories. It’s the perfect choice for a healthy comfort food dinner that doesn’t cut corners on taste.

About This Recipe

The pork is tender and juicy, the vegetables soak up all the herbs and garlic, and the light gravy ties everything together with rich, savory flavor. There’s no heavy cream, no butter—just pure, wholesome ingredients working together in a soul-warming dish.

From a practical standpoint, this is a one-dish wonder. Everything simmers together in the oven or slow cooker, making it ideal for batch cooking, meal prepping, or a cozy family dinner. It also freezes like a dream.

Why This Recipe Belongs in Your Diet

Pork tenderloin is a surprisingly lean cut of meat—lower in fat than chicken thighs—and full of satisfying protein. Instead of butter or cream, this recipe relies on broth, garlic, herbs, and vegetables to create deep flavor. The fiber from carrots and potatoes helps you feel full, while the low-fat profile supports heart health and weight goals.

What You’ll Need (Ingredients)

This casserole builds deep flavor from lean pork, herbs, and simple vegetables—no heavy ingredients required.

• 1 lb pork tenderloin, trimmed and cut into 1-inch cubes: Lean and tender, this is the pork cut to use for low-fat meals.
• 1 tablespoon olive oil: Just a small amount to sear the pork and build flavor.
• 1 medium onion, chopped: Adds sweetness and depth.
• 2 cloves garlic, minced: Boosts savory flavor.
• 3 carrots, peeled and sliced: Brings color, fiber, and natural sweetness.
• 2 medium Yukon Gold potatoes, diced: Adds heartiness without the need for rice or pasta.
• 1 tablespoon all-purpose flour: Helps thicken the broth slightly.
• 1 1/2 cups low-sodium chicken broth: Makes the sauce light and savory.
• 1 teaspoon dried thyme: A warm, earthy herb that works beautifully with pork.
• 1/2 teaspoon smoked paprika: Adds a subtle smoky depth.
• 1/2 teaspoon salt: To season the whole dish.
• 1/4 teaspoon black pepper: For balance and mild heat.
• Optional: Chopped parsley for garnish

How to Make Low Fat Pork Casserole

1. Preheat oven to 350°F (175°C).
2. Sear the pork: In a large skillet or Dutch oven, heat olive oil over medium-high heat. Add pork and brown on all sides, about 4–5 minutes. Remove and set aside.
3. Cook veggies: In the same pan, sauté onion and garlic for 2 minutes. Stir in carrots and potatoes and cook for another 3–4 minutes.
4. Add flour and broth: Sprinkle flour over vegetables and stir. Slowly add broth, stirring until slightly thickened.
5. Season: Add thyme, paprika, salt, and pepper. Return pork to the pot and stir to combine.
6. Bake: Cover and bake for 1 hour, or until pork is tender and vegetables are cooked through.
7. Serve: Garnish with parsley if desired and serve warm.

Recipe Tips and Variations

• Make it in a slow cooker: Sauté first, then cook on low for 6–7 hours.
• Add mushrooms or parsnips for more earthy flavor.
• Use sweet potatoes instead of white for a different twist.
• Add a splash of balsamic vinegar before baking for a little tang.

How to Store Leftovers

Cool completely, then refrigerate in an airtight container for up to 4 days. Freeze portions for up to 2 months. Reheat gently on the stove or in the microwave.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 310 kcal
• Fat: 7.5 g
• Carbohydrates: 22 g
• Protein: 28 g
• Sodium: 430 mg

Try More Recipes:

• Low-Fat Chicken Tortilla Casserole Recipe
• Low-Fat Beef Enchilada Casserole Recipe
• Low-Fat Turkey Casserole Recipe