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turkey breast tenderloins

Maple Mustard Rosemary Grilled Turkey Tenderloin

By Jen

grilled turkey tenderloin

When warm spring and summer temps hit, we want to be outside, chilling out,  and not spending hours in the kitchen, right? Grilling is a great way to keep things simple. No pans to clean, and you can churn out a delicious meal *fast*, and with little effort.

Don’t sweat it when it comes to grilling prep. Keep it simple! I made this mustard, maple, and rosemary grilled turkey tenderloin just flying by the seat of my pants – no real measuring, no fuss. Turkey tenderloins are very flavorful and tender, and perfect for when you feel like you just can’t take another chicken dinner.

picture of kale and blueberry salad with grilled turkeky tenderloin

Grilled maple mustard rosemary turkey tenderloin is a delicious protein addition to a summer salad!

And, FYI, marinating the meat has benefits beyond flavor and tenderness. When meats are grilled, the cooking process generates carcinogenic compounds known as HCAs (heterocyclic amines). Carcino-whut?? Hold on, there  – no need to freak out and toss out your grill!  It turns out that the antioxidant-rich herbs and spices (such as rosemary, thyme, oregano, sage, cumin, coriander seed, and turmeric) that are often found in marinades greatly decrease or *eliminate* these HCAs that are formed when you grill meats. So, sure, it’s totally fine to occasionally enjoy grilled foods. Just remember that marinating those foods has a strongly protective effect by preventing the formation of HCAs. As a matter of fact, rosemary is the superstar when it comes to reducing HCAs, so maybe you wanna give this recipe a try?

 

The marinade basics:

the basics you’ll need to make this marinade


The basic how-to:


the quick and dirty on how this easy recipe comes together (see details below)


Print Recipe
Maple Mustard Rosemary Grilled Turkey Tenderloin
grilled turkey tenderloin
Course Main Dishes
Servings
Ingredients
  • 2 turkey breast tenderloins (a two-tenderloin package is typically 1.5-1.75lbs)
  • 2 tablespoons avocado oil
  • 2 tablespoons dijon mustard
  • 2 teaspoons real maple syrup
  • 1 tablespoon of chopped fresh rosemary
  • a splash of soy sauce (tamari or coconut aminos works too if you need to keep things soy free)
Course Main Dishes
Servings
Ingredients
  • 2 turkey breast tenderloins (a two-tenderloin package is typically 1.5-1.75lbs)
  • 2 tablespoons avocado oil
  • 2 tablespoons dijon mustard
  • 2 teaspoons real maple syrup
  • 1 tablespoon of chopped fresh rosemary
  • a splash of soy sauce (tamari or coconut aminos works too if you need to keep things soy free)
grilled turkey tenderloin
Instructions
  1. Combine oil, rosemary, maple syrup, mustard, and soy sauce. Pour over tenderloins and spread to coat evenly.
  2. Marinate tenderloins in refrigerator for at least two hours, if possible. If you don't have time to marinate that long, aim for 15-30 minutes if you can. It's still gonna taste great.
  3. Cook on the grill at medium heat, approximately 8 - 10 minutes per side. Be sure to cook until internal temp hits 165 degrees farenheit.
  4. Let the cooked turkey rest for a few minutes before slicing (and maybe you could take a few minutes of well-deserved rest, too?). This allows the juices to redistribute throughout the turkey so that it can retain the juices rather than flow out onto your cutting board. I know you're really hungry and want to eat right now, but you don't want dry turkey, do you?

Filed Under: Recipes Tagged With: grill, herbs, maple, mustard, summer, turkey

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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🍋 Greek-inspired Shrimp Bowls! Ready for someth 🍋 Greek-inspired Shrimp Bowls! Ready for something fresh, citrus-y, crisp, and cool? 🌞 Lemon, feta, and dill bring a bright, herb-y tang to this nourishing and tasty lunch (or dinner). Hit save to make this one soon!

When life gets busy, it's easy to let meals go by the wayside. Keep your energy levels up and your mental focus dialed in by packing your plate with foods that *satisfy* and boost your energy: 
protein, healthy fats, veggies (and/or fruits) and slow-acting starchy carbs. 

Quick and easy gets the job done! This lunch (or dinner) is mostly a no-cook meal, except for the starchy side (which came from my meal prep - see deets below). .
#whatsonmyplate (each serving)
➡️ thawed pre-cooked shrimp
➡️ about a half cup chickpeas
➡️ cucumbers and cherry tomatoes
➡️ about 2 tbsps feta
➡️ 1 tbsp EVOO
➡️ about 2 tbsp chopped fresh dill
➡️ fresh lemon juice, salt & pepper, and a dash of za'atar spice
➡️ about a half cup (already cooked) quinoa (hiding underneath)
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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
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Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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