Low-Carb Baked Katsu Chicken is a healthier version of the popular Japanese-style fried chicken that is delicious served with homemade Tonkatsu sauce.
Course: Main Course
Cuisine: American, Japanese
Keyword: Chicken, Dairy-Free, Low Carb, Meal Prep
Author: Clean Fingers Laynie
4SmallChicken BreastsSkinless, Boneless
1tspSaltPlus more to taste
1tsp PepperPlus more to taste
1tspTogarashi SeasoningOptional, See Below
2tspSoy Sauce, Coconut Aminos, or Tamari
1smallPersian Cucumber or English CucumberSliced thin
1cupCabbage (red or green)Shredded
2smallGreen OnionsSliced thin
1largeLemonCut into wedges
Katsu Chicken Preparation
Preheat oven to 425 degrees.
Line a half-sized baking sheet with aluminum foil. Place a wire rack on the baking sheet, and spray the wire rack with cooking spray.
In a blender or food processor, pulse whole pork rinds until finely ground.-OR-Add pork rinds to a plastic baggie and crush with a rolling pin until finely ground.
Pour the crushed pork rinds into a shallow bowl or pie plate. In a second shallow bowl or pie plate, add the almond flour. In a third shallow bowl, lightly beat the egg.
Using a sharp knife and a cutting board, cut chicken in half, crosswise.
With a paper towel, pat chicken breasts dry. Then, season with salt and pepper.
Working one at a time, dredge a chicken breast in the flour, shaking off any excess. Next, dip the chicken in the eggs. Then, coat with the crushed pork rinds pressing firmly with your hands to adhere the pork rinds. Set the chicken breast on the prepared baking sheet and repeat with the remaining chicken breasts. If desired, add togarashi seasoning on top of breaded chicken.
Bake the chicken for 15–17 minutes or until cooked through. Remove from the oven, and allow chicken to rest for 5 minutes.
Tonkatsu Sauce Preparation
In a small bowl, whisk together the ketchup, Worcestershire, soy sauce, mustard, ground ginger, and 1 tbsp of water.
Serve chicken and tonkatsu sauce with a side of cauliflower rice. If using, garnish chicken and cauliflower rice with cucumber, radishes, red cabbage and scallions, and lemon wedges.
Estimated Nutrition, Per Serving (optional ingredients not included): Calories 488, Fat 24g, Carbohydrate 6 g, Dietary Fiber 2 g, Protein 58 g, Sodium 2101 mg