Juicy chicken in a golden panko crust, baked instead of fried for a lighter, protein-packed meal.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Baked Chicken Katsu – Crispy Panko-Crusted High-Protein Plate contains 480 calories per serving: 45 g protein, 42 g carbohydrate and 14 g fat. It takes 40 minutes in total and makes 2 servings.
This baked chicken katsu delivers all the crunch of the classic without the deep frying. Served over rice with crisp shredded cabbage, it makes a satisfying high-protein plate for lunch or dinner.
Preheat the oven to 200°C and toast the panko in a dry pan until golden.
Slice the chicken breasts horizontally to an even thickness and season with salt and pepper.
Coat each piece in flour, dip in the beaten egg, then press into the toasted panko.
Arrange on a lined baking tray and lightly spray with olive oil.
Bake for 20-25 minutes until crisp and the internal temperature reaches 74°C.
Rest for 3 minutes, then slice into strips.
Serve over rice with shredded cabbage and tonkatsu sauce.
FeaturedMediumA lightened-up version of Korea's iconic bibimbap: brown rice, colorful vegetables, lean beef and one egg for a balanced, protein-packed bowl.
MediumEgypt's street-food staple combines rice, lentils and pasta with tomato sauce and crisp fried onion. Fully vegan, 16 g of protein a serving.
MediumAn icon of Sichuan cooking, Dan Dan noodles pile crispy minced pork and preserved vegetable over a spicy sauce of sesame paste, chili oil and Sichuan pepper — here in a lighter version.
Get started
Download it, create your account, photograph your first plate. Setup takes under a minute. Start with the free version; the yearly Premium plan includes a 3-day free trial for eligible new users.
FitZen Premium: weekly or yearly plan. Prices vary by country — see the current price in the App Store or Google Play.
