High Protein Chicken Tonkatsu
Elevate your meal prep game with this High Protein Chicken Tonkatsu recipe—an irresistible fusion of traditional Japanese comfort food and fitness-friendly innovation! Perfect for anyone looking to boost their protein intake, this recipe swaps typical breading components for whey protein isolate, ensuring a crispy, golden crust with added nutritional benefits. Seasoned with garlic powder, black pepper, and a hint of salt, tenderized chicken breasts are coated in panko breadcrumbs and pan-fried to perfection. Served alongside tangy tonkatsu sauce, fresh chopped green onions, and zesty lemon wedges, this dish is packed with bold flavors and satisfying texture. Ready in just 35 minutes and ideal for meal prep or a quick weeknight dinner, this high-protein twist on a classic will leave your taste buds—and your muscles—fully satisfied!
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Recipe Information
Ingredients
- 2 large (about 8 oz each) chicken breasts
- 3 large egg whites
- 0.5 cup all-purpose flour
- 1 cup panko breadcrumbs
- 0.5 cup whey protein isolate
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 cup vegetable oil
- 0.5 cup tonkatsu sauce
- 2 tablespoons, chopped green onions
- 4 wedges lemon wedges
Instructions
Place the chicken breasts on a cutting board, cover with plastic wrap and gently pound with a meat mallet to about ½ inch thickness.
In a shallow bowl, whisk together the egg whites until slightly foamy.
On a large plate, combine the flour, whey protein isolate, salt, black pepper, and garlic powder.
Place the panko breadcrumbs in a separate shallow bowl.
Dredge each chicken breast in the flour mixture, shaking off excess, then dip in the egg whites, and finally press into the panko breadcrumbs to coat evenly. Set aside.
Heat the vegetable oil in a large frying pan over medium-high heat.
Once the oil is hot, carefully add the breaded chicken breasts to the pan. Cook for about 3-4 minutes on each side, or until golden brown and cooked through.
Transfer the cooked chicken to a plate lined with paper towels to drain any excess oil.
Slice the chicken tonkatsu into strips and serve warm with a side of tonkatsu sauce.
Garnish with chopped green onions and serve with lemon wedges on the side.
Nutrition Facts
Calories |
757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 16.7 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 1180 mg | 51% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 10.9 g | ||
| Protein | 68.1 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 670 mg | 14% | |
*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.
