High Protein Katsu Chicken
Elevate your meal prep game with this irresistible High Protein Katsu Chicken recipe, a nutrient-packed twist on the classic Japanese comfort food. Juicy chicken breasts are coated in a unique high-protein breading made with unflavored whey protein powder and crisp Panko breadcrumbs, delivering that signature golden crunch without sacrificing nutritional value. Lightly baked to perfection using olive oil spray, this healthier version skips the frying while still achieving maximum crispiness. Paired with sweet and tangy tonkatsu sauce and zesty lemon wedges, this dish is as flavorful as it is satisfying. Ready in just 45 minutes, it’s the perfect high-protein dinner option to fuel your day without compromising on taste. Ideal for fitness enthusiasts, meal preppers, or anyone craving a guilt-free take on a Japanese classic!
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Ingredients
- 4 pieces chicken breast
- 1 teaspoon salt
- 1 teaspoon black pepper
- 100 grams whey protein powder, unflavored
- 100 grams all-purpose flour
- 4 large egg whites
- 200 grams Panko breadcrumbs
- 10 sprays olive oil spray
- 100 milliliters tonkatsu sauce
- 4 pieces lemon wedges
Directions
Step 1
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
Step 2
Place the chicken breasts on a cutting board and cover them with plastic wrap. Using a meat mallet, gently pound the chicken until it's about 1.5 cm (0.6 inches) thick.
Step 3
Season both sides of the chicken breasts with salt and black pepper.
Step 4
Set up a breading station with three shallow dishes. In the first dish, mix the whey protein powder and all-purpose flour together. In the second dish, beat the egg whites briskly until slightly frothy. In the third dish, place the Panko breadcrumbs.
Step 5
Coat each chicken breast in the flour and protein mixture, making sure to shake off any excess. Next, dip into the egg whites, ensuring it's fully coated, and finally dredge in the Panko breadcrumbs, pressing gently to adhere the breadcrumbs to the chicken.
Step 6
Place the breaded chicken on the prepared baking sheet. Lightly spray each piece with olive oil spray to help the breading crisp up in the oven.
Step 7
Bake the chicken in the preheated oven for 20-25 minutes, or until the internal temperature reaches 75°C (165°F). The chicken should be golden brown and crispy on the outside.
Step 8
Once cooked, remove the chicken from the oven and let it rest for 5 minutes before slicing.
Step 9
Serve the high protein katsu chicken with tonkatsu sauce drizzled on top and a lemon wedge on the side for additional flavor. Enjoy!
Nutrition Facts
| Serving size | 1153.7 grams (1153.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2490 |
| Total Fat 32.80g | 42% |
| Saturated Fat 7.70g | 39% |
| Polyunsaturated Fat 2.40g | |
| Cholesterol 446mg | 149% |
| Sodium 6669mg | 290% |
| Total Carbohydrate 284.60g | 103% |
| Dietary Fiber 12.10g | 43% |
| Total Sugars 52.40g | |
| Protein 268.60g | 537% |
| Vitamin D 0IU | 0% |
| Calcium 693mg | 53% |
| Iron 17mg | 94% |
| Potassium 2471mg | 53% |
Source of Calories