Low Fat Tonkatsu
Enjoy the irresistible crunch and flavor of Tonkatsu without the guilt with this delicious Low Fat Tonkatsu recipe! Perfectly seasoned lean pork loin cutlets are coated in a crispy layer of panko breadcrumbs and baked to golden perfection using olive oil spray—eliminating the need for deep-frying. This oven-baked version retains the classic flavors and satisfying texture of traditional Tonkatsu while being a healthier alternative. Serve it with shredded cabbage for a refreshing crunch and optional brown rice for a hearty, balanced meal. Ready in just 35 minutes, this lighter take on a Japanese favorite is perfect for a quick weeknight dinner or a cozy weekend treat. Whether you drizzle it with a low-sodium Tonkatsu sauce or enjoy it as is, this recipe combines flavor, texture, and nutrition in every bite.
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Recipe Information
Ingredients
- 4 pieces Lean pork loin cutlets
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 0.25 cup All-purpose flour
- 2 large Egg whites
- 1 cup Panko breadcrumbs
- 1 spray Olive oil cooking spray
- 0.25 cup Tonkatsu sauce (optional, low-sodium preferred)
- 2 cups Shredded cabbage (for serving)
- 2 cups Cooked brown rice (optional for serving)
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Place each pork loin cutlet between two sheets of plastic wrap or wax paper and gently pound with a meat mallet to an even thickness of about 1/2 inch.
Season both sides of the pork cutlets with salt and black pepper.
Set up a breading station with three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, lightly beat the egg whites until frothy. In the third bowl, spread the panko breadcrumbs.
Dredge each pork cutlet in the flour, shaking off any excess. Dip it into the egg whites, making sure it's fully coated, and then press it into the panko breadcrumbs, covering it completely. Lightly press the breadcrumbs onto the pork for a firm coating.
Place the breaded pork cutlets onto the prepared baking sheet, ensuring they do not touch. Lightly spray the tops with olive oil cooking spray to help them crisp up.
Bake the cutlets in the preheated oven for 20 minutes, flipping them halfway through, until they are golden brown and cooked through. The internal temperature of the pork should reach 145°F (63°C).
While the pork cooks, prepare the shredded cabbage and any optional sides, such as brown rice.
Serve the baked Tonkatsu warm, topped with a drizzle of Tonkatsu sauce (if using), alongside the shredded cabbage and optional brown rice.
Nutrition Facts
Calories |
1458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 280 mg | 93% | |
| Sodium | 3663 mg | 159% | |
| Total Carbohydrate | 181.9 g | 66% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 25.0 g | ||
| Protein | 133.0 g | 266% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 170 mg | 13% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2122 mg | 45% | |
*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.
