This low carb chicken katsu is a keto friendly and gluten free version of the classic Japanese dish!
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I recently saw a recipe for chicken katsu on Pinterest and it immediately took me back nearly 20 years when I enjoyed a katsu curry many times at Wagamama's in London. I decided that I could definitely make a low carb version of it, but first I had to drill down and find out what was the exact definition. Wiki says:
Chicken katsu, also known as panko chicken, or tori katsu is a Japanese dish of fried chicken made with panko bread crumbs which is also popular in Australia, Hawaii, London, California, and other areas of the world. Chicken katsu is generally served with tonkatsu sauce, a thick Japanese vegetarian pureed fruit-based brown sauce, or a well-seasoned ketchup.”
My go-to pork panko was the obvious choice to replace the regular panko, but traditional recipes involve deep frying and that didn't appeal at all. Once I found out that I could bake the chicken instead, everything fell into place. I had to figure out the sauce, but that actually turned out pretty easy to do.
I think you'll love this tasty low carb take on this Japanese classic dish! Check out all my low carb Japanese recipes!
How to Make Low Carb Chicken Katsu
Prepare the chicken by cutting two chicken breasts in half horizontally, making four thinner pieces. Beat an egg in one bowl, and place the pork rind crumbs in another.
Dip each piece of chicken into the egg, then completely coat in the pork panko. Place on a baking sheet lined with a silicone mat or foil.
Bake in a preheated oven for 20-25 minutes or until the chicken has reached an internal temperature of 165F. A meat thermometer is useful for this!
While the chicken cooks, prepare the sauce by combining low carb ketchup, Worcestershire sauce, soy sauce, rice wine vinegar, sugar free honey, and Dijon mustard. For the honey, check out my low carb honey mustard sauce for my top two recommendations! Either will work fine in this recipe.
Transfer the chicken to a serving platter and drizzle the sauce over the top. I only used about half the sauce, but provided the rest in a bowl when serving, to add as needed.
The tender chicken has a delicious crispy crust that blends perfectly with the sauce.
Try serving this dish with Asian Marinated Cucumber Salad, Spicy Bok Choy, or Low Carb Rice with Cilanto and Lime!
Next I think I'm going to try and make a keto katsu curry!! Update – check out my new recipe for low carb chicken ramen!
Low Carb Chicken Katsu
This low carb chicken katsu is a keto friendly and gluten free version of the classic Japanese dish!
Ingredients
- 2 large boneless skinless chicken breasts
- 1 egg
- ¾ cup pork panko
- 3 tbs low carb ketchup
- 2 tbs Worcestershire sauce
- 1 tbs soy sauce
- 1 tbs rice wine vinegar
- 1 tbs sugar free honey
- 1 tsp Dijon mustard
Instructions
- Preheat the oven to 400F.
- Prepare the chicken by cutting two chicken breasts in half horizontally, making four thinner pieces. Beat an egg in one bowl, and place the pork rind crumbs in another.
- Dip each piece of chicken into the egg, then completely coat in the pork panko. Place on a baking sheet lined with a silicone mat or foil.
- Bake for 20-25 minutes or until the chicken has reached an internal temperature of 165F.
- While the chicken cooks, prepare the sauce by combining the remaining ingredients.
- Transfer the chicken to a serving platter and drizzle the sauce over the top.
Notes
5g net carbs per serving (half the recipe)
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Nutrition Information
Yield 2 Serving Size Half the recipeAmount Per Serving Calories 401Total Fat 13gSaturated Fat 4gTrans Fat 0gCholesterol 215mgSodium 1384mgCarbohydrates 13gNet Carbohydrates 5gFiber 0gSugar 2gSugar Alcohols 8gProtein 54g