Keto Chicken Katsu

by KetoFocus.com

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.

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 ingredientschicken breasts, pork panko and sesame seeds – this dish creates an extra crispy, golden crust while ensuring the chicken remains juicy and tender inside.

Sliced keto katsu chicken over a bead of cauliflower rice on a white plate and topped with sauce and sesame seeds.

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

Keto Chicken Katsu Directions

  • Keto Chicken Katsu
  • Crispy katsu chicken over cauliflower rice and topped with sliced onion.

    What is katsu?

    A popular Japanese dish, Katsu is a panko breaded, deep-fried culet of meat that is cooked golden brown and crispy. Typically, katsu is served as pork or chicken. It is often served over shredded cabbage or rice.

    Substitutions

    Protein

    Instead of traditional chicken katsu, try using thin, even slices of boneless pork chop or pork tenderloin to make pork katsu. For a vegetarian option, tofu or even some vegetables like zucchini or portabella mushrooms can be used.

    Panko

    Pork panko works best as a replacement for panko breadcrumbs since they have a similar texture and light & airy consistency. In other recipes, I have used grated parmesan cheese as a replacement for pork panko; however, this will significantly change the flavor of the dish and make it takes more like parmesan crusted chicken instead of keto katsu.

    Sesame seeds

    Sesame seeds add flavor and crunch to crispy exterior of the chicken cutlets. They can be omitted if you don’t have them on hand or don’t care for the flavor.

    A plate with chicken katsu topped with sauce, sesame seeds and sliced green onions next to sliced cucumbers and ginger.

    Storage information

    Leftover chicken katsu can be stored in the refrigerator for up to 4 days in an air tight container or in the freezer for up to 1 month. Ideally store the chicken on top a small wire rack that can fit inside the container will help maintain its crispiness by allowing air circulation around it.

    Reheating instructions

    To reheat keto chicken katsu and get it extra crispy again, use an oven or an air fryer. Preheat the oven to 375°F or the air fryer to around 350°F. Place the katsu on a baking sheet or in the air fryer basket and heat until it’s heated through and the exterior is crispy again, usually about 10-15 minutes in the oven, or less in the air fryer, depending on the thickness of the katsu.

    Avoid using a microwave to reheat chicken katsu if possible, as it tends to make the breading soggy.

    Keto Chicken Katsu: FAQS

    Do I need to use an egg?

    No beaten egg is required to get the pork panko and sesame mixture to stick to the chicken. The crust stays put because we press the crumb mixture deeply into each chicken cutlet.

    What to serve with chicken katsu?

    Keto chicken katsu can be served over cauliflower rice or hearts of palm rice. Zucchini noodles or shirataki noodles would be excellent sides as well.

    What type of cooking oil should be used to fry katsu?

    Any neutral oil that has a high smoke point like avocado oil can be used to fry the katsu cutlets.

    Nutritional information & Macros

    Nutrition Information

    Keto Chicken Katsu

    Servings: 4

    Amount Per Serving
    Calories 237
    Fat 11.8g
    Protein 30.7g
    Total Carbs 3.9g
    Net Carbs 2.7g

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    1 Comment

    1. 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

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