Healthy Recipe: Baked Gluten-Free Chicken Katsu


There’s a lot to like about rooster katsu: crunchy exterior, tangy sauce, and flexibility, a lot? But in case your dedication to reduce fried meals has eliminated this Japanese staple out of your wholesome house cooking repertoire, you’re in luck. This baked model substitutes gluten-free panko and almond flour as a protein-rich different to the normal preparation. Almond flour comprises seven grams of protein in only a quarter of a cup.  

On this recipe crispness is king. There are a number of how to take care of that satisfying crunch with a baked model. The success of the ultimate recipe got here from pre-toasting the panko and in addition baking it on a wire rack. To keep up most crunch, serve this dish instantly. 

On this recipe, rooster is used as the principle ingredient. However different protein sources may simply be swapped, reminiscent of tofu, fish, or pork. This katsu was served with brown rice and a ribbon carrot and cucumber salad to construct a balanced wholesome meal. Pairing with Tonkatsu sauce is a should and might simply be produced from scratch utilizing one tablespoon ketchup, 2 1/2 teaspoons oyster sauce, 1 1/2 teaspoons worcester, and one teaspoon honey. Purpose for one teaspoon or much less of katsu sauce for serving dimension. 


1 cup gluten-free Panko Japanese bread crumbs

1 teaspoon extra-virgin olive oil

1 pound boneless skinless rooster thighs

¼ teaspoon kosher salt

¼ teaspoon freshly floor black pepper

¼ cup almond flour

1 massive egg

1 Tbsp water

To serve 

1 teaspoon of your favourite Tonkatsu sauce 


Preheat the oven to 400ºF. Put together your baking sheet by including a wire baking tray. Take away rooster from the fridge and wash and dry each bit effectively. Season evenly with salt and pepper and put aside to convey to room temperature. 

To pre toast the panko bread crumbs. Warmth olive oil in a chilly pan and add panko. Stir usually till all panko are golden brown. Set the panko apart and permit the pan to chill. 

Put together your breading station by arranging two shallow dishes close to the baking sheet—one with almond flour, and the opposite with a whisked egg and one tablespoon of water. 

When you find yourself prepared to start, dip a person piece of rooster into the almond flour, then into the egg combination, and at last into the golden panko. Place the rooster items onto the wire rack baking sheet. As soon as all of the rooster has been breaded, add them to the oven and bake at 400ºF or till rooster’s inside temperature reads 165ºF. This takes about 25 to half-hour. 

Serve instantly with a squeeze of lemon and your favourite Tonkatsu sauce. 

Makes 6 servings.


Energy 200

Protein 18 g

Whole fats 7 g

Saturated fats 1.5 g

Ldl cholesterol 100 mg

Carbs 14 g

Fiber 1 g

Whole sugars 1 g 

Added sugars 0 g

Sodium 230 mg

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