Keto Chicken Katsu
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.
4
Servings
237
Calories
11.8g
Fat
30.7g
Protein
2.7g
Net Carb
3.9g
Total Carbs
This simplified keto chicken katsu recipe will satisfy your Japanese cuisine needs without making the traditional standard favorites like low carb sushi or teriyaki chicken. Using just three main ingredients – chicken breasts, pork panko and sesame seeds – this dish creates an extra crispy, golden crust while ensuring the chicken remains juicy and tender inside.
What makes this recipe keto?
- Pork panko – Instead of panko breadcrumbs like used in traditional katsu, this keto chicken katsu uses pork panko. Made from ground-up pork rinds, pork panko has a light, airy texture similar to regular panko crumbs but pork panko has 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.
Keto Chicken Katsu Recipe Video
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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
Keto Chicken Katsu Directions
-
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.
Ingredients
- 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.
Ingredients
- 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 paper.
Ingredients
- cooking oil
-
Slice chicken
Once chicken as cooled off a bit to handle, slice into thin strips. Serve over cauliflower rice with tonkatsu sauce drizzles on top.
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Make keto tonkatsu sauce
Mix together ketchup, Worcestershire sauce, soy sauce or liquid aminos, sweetener and garlic powder in a small bowl.
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
Thank you for sharing your Keto Chicken Katsu recipe! It’s incredibly satisfying with its crispy coating and authentic flavors, making it the perfect guilt-free indulgence for those on a keto journey