Heart-Healthy Chicken Katsu
Transform your favorite comfort food into a nourishing and guilt-free delight with this Heart-Healthy Chicken Katsu recipe! Perfectly seasoned boneless, skinless chicken breasts are coated in a flavorful blend of whole wheat panko breadcrumbs, ground flaxseed, and aromatic spices for a crispy, golden crust—all without the need for deep frying. Baked to perfection and spritzed with olive oil cooking spray for that signature crunch, this lightened-up Japanese-inspired dish delivers bold flavor while being kind to your heart. With the added touch of low-sodium soy sauce and the zesty brightness of fresh lemon wedges, this oven-baked chicken katsu is a wholesome twist on a classic favorite. Great for meal prep and ready in under an hour, it’s a nutritious, crowd-pleasing option you'll want to make again and again!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat panko breadcrumbs
- 2 tablespoons Ground flaxseed
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Black pepper
- Olive oil cooking spray
- 1 Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the chicken breasts on a cutting board. Use a sharp knife to slice each breast horizontally to make two thinner cutlets. You should have four pieces total.
In a shallow bowl, combine the almond milk and low-sodium soy sauce. This will be your wet mixture.
In another shallow bowl, mix the whole wheat panko breadcrumbs, ground flaxseed, garlic powder, onion powder, paprika, and black pepper.
Dip each chicken cutlet into the almond milk mixture, ensuring it is well-coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto both sides of the chicken to adhere well.
Place the coated chicken on the prepared baking sheet. Lightly spray the top of the chicken with olive oil cooking spray. This will help it crisp up in the oven.
Bake the chicken in the preheated oven for 20-25 minutes, or until the chicken is fully cooked through and the coating is golden brown and crispy. You can use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
Remove the chicken from the oven and let it rest for 5 minutes.
Serve the chicken katsu with lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
Calories |
1154 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2140 mg | 93% | |
| Total Carbohydrate | 100.6 g | 37% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 4.4 g | ||
| Protein | 132.3 g | 265% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 389 mg | 30% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1341 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
