Low Fat Chicken Tonkatsu
Discover a guilt-free twist on the classic Japanese favorite with this Low Fat Chicken Tonkatsu recipe—a perfect blend of crispy texture and wholesome ingredients. Made with tender, boneless chicken breasts, whole wheat flour, and panko breadcrumbs, this oven-baked version eliminates excess oil without compromising on flavor. Seasoned to perfection with salt, pepper, and a light mist of nonstick cooking spray, the golden crust delivers that coveted crunch while keeping things light and healthy. Ready in just under an hour, this recipe is perfect for a satisfying midweek meal or a crowd-pleasing dinner. Pair it with shredded cabbage and a tangy tonkatsu or soy-based dipping sauce to complete the experience. Ideal for fans of Japanese cuisine looking for a low-fat, high-flavor option!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 0.5 cups Whole wheat flour
- 2 pieces Egg whites
- 1 cups Panko breadcrumbs
- Nonstick cooking spray
Instructions
Preheat the oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper or a silicone baking mat. Lightly coat it with nonstick cooking spray.
Pound the chicken breasts to an even thickness of approximately 1/2 inch. This helps them cook uniformly. Season both sides of the chicken with salt and black pepper.
Prepare three shallow dishes. In the first dish, place the whole wheat flour. In the second dish, lightly beat the egg whites. In the third dish, spread the panko breadcrumbs.
Dredge each chicken breast in flour, shaking off any excess. Then dip it into the egg whites, ensuring it is completely covered, and finally coat it with the panko breadcrumbs, pressing gently to adhere.
Place the breaded chicken breasts onto the prepared baking sheet. Lightly spray the tops with nonstick cooking spray to help with browning during baking.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through (internal temperature should reach 165°F/75°C) and the crust is golden and crispy.
Remove from the oven and let the chicken tonkatsu rest for 5 minutes before slicing.
Serve alongside shredded cabbage and your choice of dipping sauce, such as a light soy sauce or a tonkatsu sauce if available.
Nutrition Facts
Calories |
1013 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1890 mg | 82% | |
| Total Carbohydrate | 85.1 g | 31% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 4.3 g | ||
| Protein | 130.2 g | 260% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1256 mg | 27% | |
*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.
