Keto Chicken Katsu
Published March 11, 2024 • Updated June 4, 2024
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This keto chicken katsu recipe features tender chicken cutlets encrusted with a crispy blend of pork panko and sesame seeds and fried until golden. It's served with a low-carb tonkatsu sauce, offering a healthier twist to the classic Japanese dish.
What makes this recipe keto?
- Pork panko – Instead of the panko breadcrumbs used in traditional katsu, this version uses pork panko. Made from ground-up pork rinds, pork panko has a light, airy texture similar to regular panko crumbs with zero carbs! Since pork panko is large and flaky, it can absorb less oil when fried, making it perfect for producing an extra crispy exterior when frying.
- Sugar-free tonkatsu sauce – Tonkatsu sauce is a thick, savory condiment served on top of breaded and fried pork or chicken cutlets. It is sweet and tangy. Although the traditional sauce is high in carbs, this low-carb version is made using only 5 ingredients including low-sugar ketchup and sugar-free sweetener.
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Keto Chicken Katsu Ingredients
2 large boneless, skinless chicken breast -
1 cup pork panko
-
3 tablespoons sesame seeds
-
cooking oil for frying
Low Carb Tonkatsu Sauce Ingredients
-
1/4 cup no-sugar added ketchup
-
2 ½ tablespoons Worcestershire sauce
-
1 tablespoon soy sauce or liquid aminos
-
1 teaspoon sugar-free sweetener
-
1/8 teaspoon garlic powder
Step by Step Instructions
Step by Step Instructions
Slice into chicken cutlets
Cut each chicken breast in half through the middle to get 4 thinner cuts of chicken. Hammer them down to even thickness using a meat hammer, rolling pin or meat tenderizer.
- 2 large boneless, skinless chicken breast
Keto panko mixture
Place the pork panko and sesame seeds in a shallow bowl or plate. Add a generous sprinkle of salt. Mix to combine.
- 1 cup pork panko
- 3 tablespoons sesame seeds
- salt
Coat panko crust
Coat both sides of each chicken cutlet in the panko mixture, pressing to adhere as much panko into the chicken as possible.
Fry chicken
Heat 3-4 tablespoons of cooking oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown (3-4 minutes). Flip and cook until golden brown on the other side or until the chicken reaches an internal temperature of 150-155°F. Remove chicken. Set aside on a paper towel-lined plate.
- cooking oil
Slice chicken
Once the chicken has cooled enough to handle, slice into thin strips. Serve over cauliflower rice with tonkatsu sauce drizzles on top.
Make keto tonkatsu sauce
Mix together ketchup, Worcestershire sauce, soy sauce or liquid aminos, sweetener and garlic powder in a small bowl.
- 1/4 cup no-sugar added ketchup
- 2 ½ tablespoons Worcestershire sauce
- 1 tablespoon soy sauce or liquid aminos
- 1 teaspoon sugar-free sweetener
- 1/8 teaspoon garlic powder
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
I made this for dinner last night and it turned out great. The pork panko gives the chicken such a nice crunch and it really does feel like a classic katsu. The tonkatsu sauce was a little tangier than I expected but still good. Definitely helped me stick to my low carb goals.