Easy Homemade Keto Chicken Katsu Recipe 🍗

Want a tasty Japanese dish that's easy on the carbs? Try our Chicken Katsu recipe! It's a crunchy chicken dish with a yummy sauce that fits right into a low-carb meal plan. Ready to master this iconic keto dish? Here's your step-by-step guide to achieving that perfect plate at home!

Preparation and cooking overview

Preparing this Japanese chicken katsu takes only 20 minutes. Start by flattening the chicken and seasoning it. Dip in egg, coat with coconut, and fry to a golden hue. While frying, prepare the katsu sauce and pour it over the chicken for a burst of flavor.

Chef's note

For a twist, add some smoked paprika or cayenne to the coconut for a kick. Can't enjoy panko crumbs on keto? No worries! Try pork rinds, or even mix it with coconut for added crunch! Feel free to play around with the recipe to make it truly your own.

Love the chicken katsu? Browse our rich collection of chicken recipes, and you'll find more delicious ideas for dinner!

🍗 Ingredients for the chicken katsu recipe

To prepare this chicken katsu, you'll need the following ingredients:

For the katsu sauce

Ingredient substitutions

Not a fan of some of the ingredients? Here are several keto-friendly substitutions you can make:

Additional ingredients

Experiment with this homemade chicken katsu by playing around with some optional ingredients. Here are some ideas to get your inner chef inspired:

Cooking tools required

To make the chicken katsu recipe, you'll need the following tools:

Tool substitutes list

How to make Chicken Katsu: step-by-step guide

Cooking methods

Preparation steps

1. Gather and measure all the ingredients.
2. Crack an egg in a small bowl and beat it to prepare an eggwash.
3. Wash the spring onions and chop them finely.

Cooking steps

1. Mix ketchup, oyster sauce, xylitol honey, and Worcestershire sauce in a bowl to make the katsu sauce. Keep it aside.
2. Pound chicken filets lightly using a meat mallet.
3. Warm up two inches of ghee in a skillet.
4. Sprinkle sea salt, black pepper, and a bit of protein powder over the filets.
5. Dip each filet in the beaten eggs and ensure they're covered well.
6. Next, coat the filets with desiccated coconut.
7. Fry each side for about 3-4 minutes until golden brown.
8. Remove from ghee and place on a cooling rack to rest.
9. Slice the filets, then top with Japanese mayonnaise and your katsu sauce.
10. Add some chopped spring onions, and it's ready to eat!

Chef's pro tip

Fry the chicken filets in batches to keep the oil at an ideal temperature. Doing so ensures you get a crispy texture every time. Allow the filets to rest for a while after frying. It'll help you get the juicy meat.

What to serve with chicken katsu?

Wondering what to pair with your keto chicken katsu? Dive into these delicious ideas:

How to make it healthier?

Here's how you can make this Japanese chicken katsu recipe even healthier:

Time-saving tips

What can I prepare ahead of time?

Storage and reheating instructions

Storage tips

Best reheating practices

Recipe wrap-up conclusion

Experience the essence of Japanese flavors with this easy Chicken Katsu recipe, minus the carbs. Think of golden chicken with a tasty coconut crunch and awesome katsu sauce. The best part? It's ready in only 20 minutes and is great for quick dinners or lunches.

So, why wait? Make this super yummy, low-carb chicken katsu, and watch your family and friends be amazed.

Interested in more Asian-inspired flavors? Check out some of our top picks:

Frequently asked questions

📖 Recipe

Print

Chicken Katsu

This Chicken Katsu recipe offers a keto-friendly twist on a classic Japanese favorite, featuring crispy coconut-coated chicken served with a flavorful katsu sauce.

Course dinner, Main Course

Cuisine Asian, Japanese

Keyword chicken katsu, japanese recipe

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 1188kcal

Ingredients

• 10.5 ounces chicken thigh filets
• 1 tablespoon unflavored protein powder
• 1 large egg beaten
• 1 cup desiccated coconut
• 1 cup ghee for frying
• Japanese mayonnaise Kewpie, for serving
• Chopped spring onions for garnish
• A pinch of sea salt
• A pinch of freshly cracked black pepper

For the katsu sauce

• 2 tablespoons sugar-free ketchup
• 1 tablespoon oyster sauce
• 1 teaspoon Worcestershire sauce
• 1 teaspoon xylitol honey

US Customary - Metric

Instructions

• Mix ketchup, oyster sauce, xylitol honey, and Worcestershire sauce in a bowl to make the katsu sauce. Keep it aside.
• Pound chicken filets lightly using a meat mallet.
• Warm up two inches of ghee in a skillet.
• Sprinkle sea salt, black pepper, and a bit of protein powder over the filets.
• Dip each filet in the beaten eggs and ensure they're covered well.
• Next, coat the filets with desiccated coconut.
• Fry each side for about 3-4 minutes until golden brown.
• Remove from ghee and place on a cooling rack to rest.
• Slice the filets, then top with Japanese mayonnaise and your katsu sauce.
• Add some chopped spring onions, and it's ready to eat!

Video

Nutrition

Calories: 1188kcal | Carbohydrates: 11g | Protein: 39g | Fat: 112g | Saturated Fat: 70g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 29g | Trans Fat: 0.04g | Cholesterol: 465mg | Sodium: 469mg | Potassium: 587mg | Fiber: 4g | Sugar: 4g | Vitamin A: 176IU | Vitamin C: 2mg | Calcium: 60mg | Iron: 3mg

The post Easy Homemade Keto Chicken Katsu Recipe 🍗 appeared first on Cast Iron Keto.

Frequently Asked Questions

Can I eat a diet without dairy?

Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. Keto diet plans aim to reduce carb intake and increase healthy fats. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, determine the best proteins and fats for you. You can substitute butter with coconut oil, avocado oil and tahini. Meat substitutes (including tofu and tempeh) can be used as an alternative source of protein, with nuts and seeds providing excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Vegan cheese made of cashews or macadamia nuts can be replaced by dairy cheese for cheese-lovers.

Remember to use other seasonings when you want your dishes to stand out. Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

How much fat do you need to eat?

Important to ensure adequate essential fatty acids is an important part of a ketogenic eating plan. Healthy fats include avocados, salmon, and nuts such as walnuts. A good way to ensure you are consuming other fat sources, such as butter, coconut oil and olive oil, is to make sure that your diet includes ghee. These fats offer many health benefits such as improved cognitive function, better digestion, and stronger immune systems. It is best to aim for 25-35% fat intake.

Also, it is important to be aware that ketogenic diets can increase your risk of developing heart disease. Trans and saturated fats should be avoided. They can increase your risk of heart disease and other chronic conditions. Instead, try to include healthy fat sources like avocados and nuts as well as fatty fish in your diet. This will help you to get the essential fatty acid and other nutrients that your body requires to stay healthy, energized, and happy.

It is important to eat the right fats and be aware of how much. Too much fat can lead you to weight gain. However, too little fat can cause fatigue and other health problems. Finding a balance that works for you and your lifestyle is key. Tracking your daily fat intake using an app or food diary can help you ensure that you are getting the right amount. This will help keep you on track and ensure you receive enough essential fatty acid daily.

The ketogenic diet is not meant to be a quick weight loss solution. While it can help you lose weight in the short term, it is important to ensure you eat a balanced diet and get enough essential nutrients. A diet high in fat and low in carbohydrates can lead you to other health issues. Additionally, if you are considering following a ketogenic diet, it is important to consult your doctor first to ensure that it is the right choice for you.

Can you eat oatmeal on keto?

It can be difficult to find answers for unanswered questions. Many people feel lost and overwhelmed when it comes down to choosing the right foods for the keto diet. It is particularly true with oatmeal, which contains a lot carbs.

However, oatmeal can be successfully incorporated into a keto-friendly lifestyle, even though it is not what many people believe. It all depends on the type of oatmeal you choose and how much you eat.

Finding a form of "keto-approved" oatmeal starts with examining ingredients like nuts, seeds, and other low-carb additives that bundle together in one deliciously nutritious meal. Moreover, pure oats are naturally rich in fibre, protein, vitamins, and minerals - making them highly content by nature without sacrificing the keto rulebook.

When adding oats into your daily diet, you'll need to be careful about how much you eat. You don't need to run a marathon, or eat too many overnight meals. Instead, you can exercise self-control and limit your portions while maximising flavour with innovative ingredients like coconut milk, cinnamon powder, and chia seeds.

When done correctly, oatmeal can offer an unusual breakfast option in a Keto diet. Do not let anyone tell you to sacrifice taste for your principles. Proper preparation can lead to serious results.

How long does it take to lose weight with lazy keto?

It can be difficult to estimate how long it will take to lose weight using the lazy keto diet. There are many factors that can influence the effectiveness of the diet, and they won't work for everyone. It all depends upon your individual lifestyle and goals.

According to studies, you can see a gradual decrease in body fat after around two weeks. But, there are factors like body composition and caloric intake that can make it difficult to achieve your fat loss goals. Therefore, it is important to be consistent and monitor your progress for a long time.

For those who don't exercise regularly, there is no need to worry; even without physical activity, most people who follow this program can expect at least some weight loss during the first few months. When engaged in regular exercise coupled with sensible eating habits, it's possible that noticeable results could occur within as little as seven days.

You must be consistent when making any lifestyle changes such as changing your diet or getting into an exercise routine. This will ensure that you reach your goals sooner. You can see significant improvements in your life by applying lazy keto programs with dedication, knowledge and hard work.

What happens when you exceed 20 carbs in keto?

Pondering the potential ramifications of what happens if you go over 20 carbs on keto? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

It is crucial to not eat too much processed carbohydrates while on a low carbohydrate diet, such as the ketogenic. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. When trying to maintain ketosis, it is important to remain vigilant about this number, as exceeding this can sometimes create an imbalanced state in the body and hinder progress.

For optimal health and best results with tracking macronutrients, it is a good idea to stick within the recommended limits of a ketogenic diet. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

Statistics

• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
• Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
• Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)

External Links

[TAG101]

• FoodData Central

[TAG103]

• Harvard T.H. Chan School of Public Health


• The NutritionSource Chan School of Public Health

[TAG106]

• Public Health Nutrition

[TAG108]

• PubMed: A low-carbohydrate, ketogenic diet is a good way to manage type II diabetes mellitus


• PubMed - Eggs are safe and don't increase the risk of heart disease.

How To

Ketogenic Diet: Exercise in the Ketogenic Diet

For a healthy lifestyle, it is important to reenergize your daily routine by adding exercise. These goals can be achieved by incorporating the ketogenic diet principles. This will create the ideal conditions for losing excess fat and building lean muscles.

The aim is to produce a physical transformation that is not only stylish but also sustainable. For best results, it is recommended that one seek professional guidance during the exercise process.

Not only is it important to lose calories, but also to develop programs that meet individual needs and address health concerns. Intense strength training (HIIT), is increasingly in demand as a method of rapidly increasing metabolism and giving structure and form to the body.

Alternativly, you could opt for low-resistance exercise. This will allow you to take plenty of breaks during cardio exercises like walking or running, while still achieving significant results without further injury or fatigue.

Regular exercise and Ketogenic diet can be combined to give you greater control over how you feel. This allows you more physical strength, mental clarity and balance. When they are combined, they create an approach that encourages steady improvement with minimal side effects.

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