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Low-Carb Baked Katsu Chicken

Low-Carb Baked Katsu Chicken is a healthier version of the popular Japanese-style fried chicken that is delicious served with homemade Tonkatsu sauce.

Prep Time15 mins
Cook Time15 mins
Resting Time5 mins
Total Time35 mins
Course: Main Course
Cuisine: American, Japanese
Keyword: Chicken, Dairy-Free, Low Carb, Meal Prep
Servings: 4
Calories: 488kcal
Author: Clean Fingers Laynie


Katsu Chicken

  • 2 cups Pork Rinds
  • 6 tbsp Almond Flour
  • 2 Large Eggs
  • 4 Small Chicken Breasts Skinless, Boneless
  • 1 tsp Salt Plus more to taste
  • 1 tsp Pepper Plus more to taste
  • 1 tsp Togarashi Seasoning Optional, See Below

Tonkatsu Sauce

  • 6 tbsp Ketchup No-Sugar
  • 4 tsp Worcestershire
  • 2 tsp Soy Sauce, Coconut Aminos, or Tamari
  • 2 tsp Dijon Mustard
  • 1/2 tsp Ground Ginger

Optional Toppings

  • 2 cups Cauliflower Rice
  • 1 small Persian Cucumber or English Cucumber Sliced thin
  • 2 small Radishes Sliced thin
  • 1 cup Cabbage (red or green) Shredded
  • 2 small Green Onions Sliced thin
  • 1 large Lemon Cut 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.
    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.

Serving Suggestions

  • 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 24 g, Carbohydrate 6 g, Dietary Fiber g, Protein 58 g, Sodium 2101 mg