Walnut Crusted Pork with Maple and Mustard Glaze

Hello Friends.

I am gearing up this week to travel to Prato, Italy and Rotterdam, Holland to give two FODMAP talks. Beyond excited!

But, first, I thought I would share a quick and easy low FODMAP pork dish!  Walnut crusted porkThis recipe is super easy.  Mix Dijon mustard and pure maple syrup.  Brush on the outside of a pork tenderloin. Chop walnuts (pecans would be good too!) and place on parchment paper. Roll pork over chopped nuts to adhere them. Sprinkle a little thyme, salt and pepper. Bake it up and slice.

Enjoy this flavorful pork with 1/2 a sweet potato and a kale salad for a tasty low FODMAP meal.  For dessert, maybe a piece of dark chocolate and a clementine?  I love the orange chocolate combo! If you want to get a big fancier, dip clementine sections in melted semi-sweet chocolate chips and refrigerate for a refreshing dessert! chocolate dipped clementines

Walnut Crusted Pork with Maple and Mustard Glaze

Category: Low FODMAP Main Dishes

Walnut Crusted Pork with Maple and Mustard Glaze


  • Serves: 6
  • Pork tenderloin (~2 pounds)
  • 1/4 cup pure maple syrup
  • 2 tablespoon Dijon mustard
  • 1/2 teaspoon thyme
  • salt and pepper, to taste
  • 3/4 cup chopped walnuts


  1. Preheat oven to 350 degrees F.
  2. In small bowl, mix maple syrup and mustard to blend.
  3. Brush mixture over pork.
  4. Place walnuts in large piece of parchment paper and roll pork over the nuts adhering them to tenderloin.
  5. Place parchment paper with pork on baking sheet (trim any of the extra parchment paper necessary to fit paper on baking sheet.)
  6. Sprinkle tenderloin w/ salt, pepper and thyme.
  7. Bake for about 55 minutes or until cooked through. Cook to a minimum internal temperature of 145 °F as measured with a food thermometer before removing meat from the heat source.
  8. Let sit for about 3 minutes and then carefully slice to serve.

8 replies on “Walnut Crusted Pork with Maple and Mustard Glaze

  • Deb

    I have avoided dijon mustard (and most condiments) because unspecified spices, garlic or onions are listed as ingredients. I realize that the percentages of spices are low but at what point do you feel these things are safe?
    Also, you suggest serving sweet potato, kale and a clementine along with the pork. I was told that you are allowed a total 1/2 cup of low FODMAP approved fruit or vegetable per meal or snack.
    Please clarify for me?

    • katescarlata

      Deb, sounds like you need to meet w/ a FODMAP knowledgeable RD to help guide you better and also maybe purchase the Monash Uni app to help you identify appropriate serving sizes. I do not suggest a mere 1/2 cup of veggies as a serving —some have much less FODMAP amounts an more can be tolerated in larger quantity.
      There are many condiments that add fantastic flavor w/o adding FODMAPs. I like Maille original Dijon—works well for many of my clients.

  • Wendy A mother of an 18 yr old FODMAP sufferer

    Happy travels Kate. It would be great if you could keep track of the foods you eat on your trip and post a summary when you return or blog along the way. My 18 yr old left for college this year and really wants to spend a semester abroad, but I’m concerned about what she’ll eat overseas. Your travel experience could be inspirational.

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