High Protein Katsu Curry

Elevate your weeknight dinner with this High Protein Katsu Curry, a wholesome twist on a Japanese classic! Perfectly seasoned chicken breasts are coated in chickpea flour and whole wheat breadcrumbs for a crisp, golden crust, then baked—not fried—for a lighter, guilt-free option. The rich, velvety curry sauce is packed with vibrant flavors from aromatic garlic, curry powder, and creamy coconut milk, with a protein boost from tender chicken and nutrient-rich quinoa. Fresh vegetables, like carrots and peas, add pops of color and nutrition, making this dish as balanced as it is satisfying. Ready in just over an hour, this high-protein katsu curry is an easy, healthy, and delicious meal perfect for meal prep, family dinners, or guilt-free indulgence.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 2 pieces Chicken breast
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Chickpea flour
• 2 large Eggs
• 1 cup Whole wheat breadcrumbs
• 2 tablespoons Olive oil
• 1 medium Onion
• 1 medium Carrot
• 3 cloves Garlic
• 2 tablespoons Curry powder
• 1 can (400 ml) Coconut milk
• 1 cup Chicken stock
• 2 tablespoons Soy sauce
• 1 cup Frozen peas
• 2 cups Cooked quinoa
• 2 stalks Green onions

Directions

Step 1

Preheat your oven to 200°C (392°F).

Step 2

Season each chicken breast with salt and black pepper.

Step 3

Set up a breading station with chickpea flour on a plate, beaten eggs in a shallow bowl, and whole wheat breadcrumbs on another plate.

Step 4

Dip each chicken breast into the chickpea flour, then the egg, and finally coat in breadcrumbs. Ensure each piece is fully covered before placing on a baking tray.

Step 5

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat and sear the breaded chicken breasts until golden brown on each side, about 3-4 minutes per side.

Step 6

Transfer the chicken breasts to a baking tray and bake in the preheated oven for 20-25 minutes until fully cooked.

Step 7

While the chicken is baking, prepare the curry sauce. Dice the onion and carrot, and mince the garlic cloves.

Step 8

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the onion and carrot and cook until softened, about 5 minutes.

Step 9

Add the minced garlic and cook for an additional minute until fragrant.

Step 10

Stir in the curry powder, cooking for 1 minute to release the flavors.

Step 11

Pour in the coconut milk and chicken stock, then add soy sauce. Stir to combine.

Step 12

Bring the curry to a gentle simmer and cook uncovered for 15 minutes to thicken.

Step 13

Add the frozen peas to the sauce and cook for an additional 5 minutes.

Step 14

Once the chicken is done, let it rest for a few minutes, then slice each breast into strips.

Step 15

Serve the chicken strips over a bed of cooked quinoa, topped with the curry sauce.

Step 16

Garnish with chopped green onions before serving.

Nutrition Facts

Serving size	2203.9 grams (2203.9g)

Amount per serving	% Daily Value*
Calories	2603

Total Fat 73.20g	94%
Saturated Fat 13.00g	65%
Polyunsaturated Fat 3.90g
Cholesterol 600mg	200%
Sodium 9671mg	420%
Total Carbohydrate 320.00g	116%
Dietary Fiber 49.50g	177%
Total Sugars 69.30g
Protein 168.30g	337%

Vitamin D 82IU	410%
Calcium 475mg	37%
Iron 35mg	195%
Potassium 4222mg	90%

*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.

Source of Calories

Fat: 25.2%

Protein: 25.8%

Carbs: 49.0%