Low Fat Pork Tonkatsu
Satisfy your cravings for a classic Japanese favorite with this lighter alternative—Low Fat Pork Tonkatsu! This baked version of the traditionally fried dish delivers all the crispy, golden goodness without the extra oil. Tender, seasoned pork loin is coated with crunchy panko breadcrumbs, sprayed lightly with cooking spray, and baked to perfection. Served with tangy tonkatsu sauce, crisp shredded cabbage, and a refreshing squeeze of lemon, this guilt-free recipe is perfect for a wholesome dinner or lunch. Ready in just 35 minutes, this healthy pork tonkatsu recipe combines convenience, flavor, and a satisfying crunch in every bite. Perfect for those seeking a balanced, delicious meal without sacrificing taste!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces Pork loin chops
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup All-purpose flour
- 2 pieces Egg whites
- 1 cup Panko breadcrumbs
- Cooking spray
- 0.5 cup Tonkatsu sauce
- 2 cups Shredded cabbage
- 4 pieces Lemon wedges
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside.
Place each pork loin chop between two pieces of plastic wrap, and gently pound with a meat mallet or rolling pin until about 1/2 inch thick.
Season both sides of the pork chops with salt and black pepper.
Prepare three shallow dishes: fill the first with flour, the second with beaten egg whites, and the third with panko breadcrumbs.
Dredge each pork chop in flour, shaking off the excess. Then dip it into the egg whites, allowing any excess to drip off, and finally coat thoroughly with panko breadcrumbs.
Place the breaded pork chops on the prepared baking sheet. Lightly spray the tops with cooking spray to help with browning.
Bake in the preheated oven for 20 minutes, flipping halfway through, until the pork is cooked through and the coating is golden and crispy.
Serve the baked pork tonkatsu hot with tonkatsu sauce drizzled over or served on the side. Accompany with shredded cabbage and lemon wedges for squeezing over the pork.
Nutrition Facts
Calories |
2518 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 114.2 g | 146% | |
| Saturated Fat | 40.3 g | 201% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 632 mg | 211% | |
| Sodium | 4484 mg | 195% | |
| Total Carbohydrate | 138.2 g | 50% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 44.3 g | ||
| Protein | 223.1 g | 446% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 4068 mg | 87% | |
*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.
