Keto Katsu

Keto Katsu is a delicious low-carb twist on the traditional Japanese katsu, featuring tender chicken coated in a crunchy almond flour crust and baked to perfection. This dish is paired with a savory keto-friendly sauce, making it a satisfying meal that fits perfectly into a ketogenic diet.

Ingredients

• Chicken breast - 300 grams
• Almond flour - 100 grams
• Parmesan cheese, grated - 40 grams
• Egg - 1 large
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Keto-friendly soy sauce - 2 tablespoons
• Low-sugar ketchup - 1 tablespoon
• Rice vinegar - 1 teaspoon
• Water - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a shallow bowl, combine the almond flour, grated Parmesan, garlic powder, onion powder, salt, and pepper.
3. In another bowl, beat the egg until well combined.
4. Dip each chicken breast into the egg, then dredge it in the almond flour mixture until fully coated.
5. Place the coated chicken breasts on a baking sheet lined with parchment paper.
6. Drizzle the olive oil over the chicken breasts for added crispiness.
7. Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and golden brown.
8. While the chicken is baking, prepare the sauce by mixing the keto-friendly soy sauce, low-sugar ketchup, rice vinegar, and water in a small bowl.
9. Once the chicken is done, serve it hot with the sauce drizzled on top or on the side.

Nutrition

• Calories: 450
• Protein: 50 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.1 L

Health Benefits

• High in protein, supporting muscle maintenance and repair.
• Low in carbohydrates, promoting fat burning for energy.

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