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Japanese
Chicken Katsu with Tonkatsu-Style Sauce
Panko-armored cutlets, sweet-tangy sauce, a mountain of shredded cabbage — the katsu-ya standard.
450Calories
41.5gProtein
47.6gNet carbs
4.4gFiber
7.4gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
3 chicken breasts (450 g), pounded to even ½" cutlets
450 g
¾ cup + 2 Tbsp (50 g) gluten-free panko
50 g
2 Tbsp (15 g) cornstarch
15 g
¼ cup + 1 Tbsp (70 g) liquid egg whites
70 g
3 Tbsp (50 g) no-sugar-added ketchup
50 g
5 tsp (25 g) coconut aminos
25 g
1 Tbsp (10 g) allulose
10 g
½ tsp dijon mustard
3 g
1½ tsp apple cider vinegar
8 g
3 cups (250 g) finely shredded cabbage
250 g
1⅔ cups (300 g) cooked brown rice
300 g
lemon wedges
15 g
oil spray
6 g
Method
- Whisk the ketchup, aminos, allulose, mustard, and vinegar into tonkatsu-style sauce — sweet, tangy, faintly savage. Set aside.
- Dust the cutlets in cornstarch, dip through egg whites, and press hard into the panko.
- Mist generously and air-fry at 400°F for 11–13 minutes, flipping once, until deeply golden.
- Rest 2 minutes, then slice into strips against the grain — the ritual matters.
- Serve over rice with the cold cabbage mountain, sauce zig-zagged across the strips, lemon on the cabbage.
Nutrition facts
Per serving.
Calories450
Total fat7.4 g
Total carbohydrate55.3 g
Dietary fiber4.4 g
Allulose3.3 g
Net carbs47.6 g
Protein41.5 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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