Chicken Katsu
This Chicken Katsu delivers 10g protein and 292 calories per serving—a lighter option for training days when you need a smaller meal. Preps 4 servings quickly on the stovetop, making it ideal as a side dish or light dinner component. Pair with rice and vegetables to round out your macro targets without excessive calories.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •¾ teaspoon kosher salt (divided)
- •¼ teaspoon ground black pepper
- •Unsalted Butter(30g)
- •Bread Crumbs, Panko, Dry(240g)
- •Flour, All-Purpose, White(60g)
- •Egg, Whole, Large
- •Cooking spray (per 1-second spray)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Cabbage, Green
- •Lemon
- •Rice, White, Long-Grain
Instructions
- 1Position an oven rack in the upper third of the oven and preheat the oven to 425 degrees F.
- 2Line a rimmed baking sheet with parchment paper. Place an oven-safe rack on top and coat generously with nonstick spray and set aside.
- 3Lightly pound the chicken cutlets into an even 1/2-inch thickness. Sprinkle the chicken cutlets with 1/2 teaspoon kosher salt and black pepper.
- 4In a medium skillet, melt the butter over medium heat. Add the breadcrumbs and remaining 1/4 teaspoon salt. Stir to coat the breadcrumbs with the melted butter. Let cook, stirring constantly, until the breadcrumbs are lightly toasted and turning golden brown, about 2 minutes. Transfer to a wide, shallow bowl or dish (a pie plate works well).
- 5In a separate shallow bowl, place the white whole wheat flour. In a third shallow bowl, beat the egg.
- 6Set up your workstation: chicken, flour, egg, panko, baking sheet. Working one at a time, dip each chicken cutlet lightly in flour to coat on all sides. Shake off the excess.
- 7Then, dip the chicken in the egg.
- 8Finally, dip the chicken into the panko. Pat the panko as needed so that it adheres. Arrange on the baking sheet so the cutlets are not touching. Mist the tops with nonstick spray.
- 9Bake the chicken katsu in the upper third of the oven, until the chicken is cooked through (it should reach an internal temperature of 165 degrees F; I pull mine out several degrees early and let the carryover cooking finish the rest), about 12 to 14 minutes.
- 10Remove from the oven and let rest 5 minutes.
- 11To serve, cut the chicken katsu into thin slices (if desired). Drizzle with the tonkatsu sauce. Serve with cabbage, a small bowl of rice, and lemon wedges, with the extra tonkatsu sauce in a bowl alongside.
Nutrition — Per Serving
292
calories
10g
protein
9g
fat
- Carbohydrates
- 55g
- Saturated fat
- 0.8g
- Sodium
- 440 mg
- Dietary fiber
- 3.1g
4 servings per batch · ~83g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Chicken Katsu have per serving?
Each serving provides only 10g of protein at 292 calories, with 9g fat and 55g carbs. This is a carb-forward side dish rather than a protein-primary meal.
How long does Chicken Katsu take to make?
Quick prep time on the stovetop yields 4 servings, though the low protein content means you'll need to pair this with additional protein sources for a complete macro meal. One cooking session produces 4 portions to portion-control through the week.
Is Chicken Katsu good for fat loss?
At 292 calories and only 10g protein per serving, this breaded dish is not optimal for fat loss due to insufficient protein for satiety. Use it as a small side component rather than a main protein source in a fat loss plan.
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