High Protein Katsu Chicken
Elevate your weeknight dinner game with this High Protein Katsu Chicken recipe, a fitness-friendly twist on the classic Japanese favorite. Tender chicken breasts are coated in a unique blend of unflavored whey protein powder, all-purpose flour, and crispy Panko breadcrumbs, delivering a satisfying crunch and a generous boost of protein. Lightly baked to golden perfection, this guilt-free version skips the deep fryer without sacrificing any flavor or texture. Served with a drizzle of tangy tonkatsu sauce and a fresh lemon wedge, it’s the perfect balance of savory and bright flavors. Ready in just 45 minutes, this high-protein meal is as nutritious as it is delicious, ideal for anyone looking to enjoy comfort food with a healthy twist.
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Recipe Information
Ingredients
- 4 pieces chicken breast
- 1 teaspoon salt
- 1 teaspoon black pepper
- 100 grams whey protein powder, unflavored
- 100 grams all-purpose flour
- 4 large egg whites
- 200 grams Panko breadcrumbs
- 10 sprays olive oil spray
- 100 milliliters tonkatsu sauce
- 4 pieces lemon wedges
Instructions
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
Place the chicken breasts on a cutting board and cover them with plastic wrap. Using a meat mallet, gently pound the chicken until it's about 1.5 cm (0.6 inches) thick.
Season both sides of the chicken breasts with salt and black pepper.
Set up a breading station with three shallow dishes. In the first dish, mix the whey protein powder and all-purpose flour together. In the second dish, beat the egg whites briskly until slightly frothy. In the third dish, place the Panko breadcrumbs.
Coat each chicken breast in the flour and protein mixture, making sure to shake off any excess. Next, dip into the egg whites, ensuring it's fully coated, and finally dredge in the Panko breadcrumbs, pressing gently to adhere the breadcrumbs to the chicken.
Place the breaded chicken on the prepared baking sheet. Lightly spray each piece with olive oil spray to help the breading crisp up in the oven.
Bake the chicken in the preheated oven for 20-25 minutes, or until the internal temperature reaches 75°C (165°F). The chicken should be golden brown and crispy on the outside.
Once cooked, remove the chicken from the oven and let it rest for 5 minutes before slicing.
Serve the high protein katsu chicken with tonkatsu sauce drizzled on top and a lemon wedge on the side for additional flavor. Enjoy!
Nutrition Facts
Calories |
2490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 446 mg | 149% | |
| Sodium | 6669 mg | 290% | |
| Total Carbohydrate | 284.6 g | 103% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 52.4 g | ||
| Protein | 268.6 g | 537% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 693 mg | 53% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 2471 mg | 53% | |
*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.
