Sometimes, dinner calls for something crispy and comforting but also a little bit on the healthier side. This High Protein Chicken Katsu fits that craving perfectly. Imagine biting into a golden crust that shatters just right, giving way to tender, juicy chicken breast inside. It’s the kind of meal that feels indulgent without tipping the scales on your nutrition goals.
I remember the first time I made this recipe—it was one of those evenings when I wasn’t quite sure what I wanted to eat, but I knew I wanted something hearty. I didn’t have the exact panko breadcrumbs called for, so I improvised with what I had, and honestly, it turned out just fine. The chicken was still beautifully crispy, and the Parmesan in the coating added a subtle depth I hadn’t expected. I was a little worried about overcooking the chicken, but pounding it out to an even thickness helped it cook through evenly. That crispy crust paired with a squeeze of lemon and a dab of tangy tonkatsu sauce made for a dinner that I found myself thinking about the next day.
Why You’ll Love It:
- It’s high protein without feeling heavy—lean chicken breast gets a crispy makeover that satisfies both taste and nutrition.
- The Parmesan in the crust adds a savory note that’s unexpected but really elevates the flavor.
- Simple to prepare in about 30 minutes, making it perfect for a weeknight when you want something special but don’t want to spend hours in the kitchen.
- That crispy crust isn’t just for show—though it’s amazingly crunchy, it’s also tender and juicy inside, which can be tricky to balance.
- It’s simple—and that’s kind of the point. No complicated sauces or ingredients, just good food done well.
Don’t worry if you’re new to breading chicken; the process is straightforward, and once you get the hang of it, you might find yourself trying this technique with other proteins. And if you’re short on time, pounding the chicken thinner helps it cook faster without drying out.
Print
High Protein Chicken Katsu
- Total Time: 30 minutes
- Yield: 4 1x
Description
A delicious and high-protein twist on the classic Japanese chicken katsu, featuring lean chicken breast coated in a crispy panko crust, perfect for a satisfying and healthy meal.
Ingredients
2 large skinless, boneless chicken breasts (about 1 pound), trimmed
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup all-purpose flour
2 large eggs
1 tablespoon water
1 1/2 cups panko breadcrumbs
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
1 tablespoon canola oil
1/4 cup tonkatsu sauce, for serving
Lemon wedges, for serving
Instructions
Place each chicken breast between two sheets of plastic wrap and pound to an even thickness of about 1/2 inch using a meat mallet or rolling pin.
Season both sides of the chicken breasts with salt and black pepper.
Set up three shallow bowls: one with the all-purpose flour, one with the eggs beaten together with water, and one with the panko breadcrumbs mixed with grated Parmesan cheese.
Dredge each chicken breast first in the flour, shaking off any excess, then dip into the egg mixture, and finally coat evenly with the panko-Parmesan mixture, pressing gently to adhere.
Heat olive oil and canola oil together in a large skillet over medium heat until shimmering.
Add the coated chicken breasts to the skillet and cook for 6-7 minutes on each side, or until the crust is golden brown and the chicken is cooked through (internal temperature should reach 165°F / 74°C).
Transfer the cooked chicken katsu to a paper towel-lined plate to drain any excess oil.
Slice the chicken into strips and serve immediately with tonkatsu sauce and lemon wedges.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
Kitchen Notes: You don’t need anything fancy for this recipe—just a sturdy skillet and a meat mallet or rolling pin to get that even thickness. When it comes to serving, I like to slice the chicken katsu into strips and serve it with lemon wedges and tonkatsu sauce, which you can usually find in the international aisle or make yourself if you’re feeling adventurous. Sometimes I swap out the Parmesan for a bit of nutritional yeast if I’m out, which gives a slightly different but still tasty flavor. For a variation, you could try using turkey breast instead of chicken, though I haven’t tested it all the way through. Or experiment with adding spices like smoked paprika to the breadcrumb mixture for a smoky twist. If you prefer a lighter version, baking instead of frying works too, but just keep an eye on the crispiness—it won’t be quite the same, but still delicious.
FAQ:
Can I make this ahead of time? Yes, you can refrigerate leftovers and reheat in the oven to keep that crust crispy.
What if I don’t have tonkatsu sauce? A mix of ketchup, Worcestershire sauce, and a touch of soy sauce can work as a quick substitute.
Is it okay to use chicken thighs? You can, but the cooking time and texture will differ, and it won’t be quite as lean.
Ready to try something that balances crunch, flavor, and protein? This High Protein Chicken Katsu might just become your new go-to for satisfying dinners that don’t require a ton of fuss.