Healthy Chicken Katsu Image

Healthy Chicken Katsu

Lightened Up - "Asian Cuisine"

Prep Time
Cook Time



  • 2 chicken breasts
  • 1 tablespoon olive oil
  • 1 cup plus 2 tablespoons almond meal
  • 4 tablespoons panko breadcrumbs
  • 2 large eggs, beaten
  • Salt and pepper, to taste

Dipping Sauce

  • 2 tablespoons ground black sesame seeds
  • 2 tablespoons tomato paste
  • 5 teaspoons Worcestershire sauce
  • 2 teaspoons soy sauce
  • 2 teaspoons honey
  • For the garnish: 1 cup cabbage, shredded



  1. Preheat oven to 400 degrees.
  2. In a medium-sized saucepan, heat the olive oil over medium-low heat.
  3. Add 1 cup of almond meal and panko and toast until fragrant and it has developed a golden-brown color.
  4. Pound the chicken breasts to about 1/2 inch thick, and poke with a fork all over the surface. Season with salt and pepper.
  5. Set up a dredging station with the remaining 2 tablespoons of almond meal, eggs and toasted almond flour and panko mixture.
  6. Coat each chicken breast in the almond flour, then egg, and lastly in the panko mixture.
  7. Transfer coated chicken to a small baking sheet with a wire rack.
  8. Bake in the oven for 30 minutes and allow to cool slightly.
  9. Once the chicken has cooled slightly, serve with cabbage and sauce.

Dipping Sauce

  1. In a small mixing bowl, whisk together all the ingredients for the sauce.