# Chicken Katsu Meal Prep

This is a healthy and delicious Asian-inspired meal prep recipe for chicken katsu, packed with protein and low in calories.

- Servings: 2 servings
- Cuisine: Japanese
- Category: Dinner
- Language: en

## Ingredients

- 11 oz chicken thigh, boneless, skinless, raw
- 0.5 tsp salt
- 0.5 tsp black pepper
- 0.75 cup Panko Breadcrumbs
- 0.33 second cooking spray oil
- 1 egg
- 0.25 cup flour
- 0.5 tsp salt
- 0.5 tsp black pepper
- 0.5 tsp garlic powder
- 1.5 tbsp water
- 4 tbsp ketchup
- 1 tbsp brown sugar
- 2 tbsp Worcestershire sauce
- 2 tbsp oyster sauce
- 0.5 tbsp garlic powder
- 1 cup cooked rice
- 2 cups shredded green cabbage

## Instructions

1. Season your chicken thighs with salt and pepper.
2. Pound your chicken thighs to half an inch thick.
3. In a bowl, crack and whisk your egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
4. Pour panko breadcrumbs on a plate. Fully dip the chicken thighs into the batter.
5. Place the chicken on top of the panko breadcrumbs and mix until fully coated, and put it into the air frier. Repeat this “dipping into the batter and coating with panko breadcrumb process” with every chicken thigh.
6. Coat the top of the chicken with a quick spray of oil.
7. Cook for 360°F for 10 min then flip & cook for another 7-10 minutes until the inside is completely cooked through & the crust is crispy brown (cooking times vary with different air-friers).
8. Chop your cabbage into small pieces.
9. In a small bowl, mix ketchup, brown sugar, worcestershire sauce, garlic powder, and oyster sauce to make your katsu sauce.
10. In a meal prep container, add half of your steamed rice, half of your chicken katsu, half of your shredded cabbage, and keep half of your sauce on the side and enjoy!

## Equipment

- cutting board
- meat mallet
- bowl
- plate
- air fryer
- meal prep container
- chopsticks
- knife
- whisk

## Tips

- Use chicken thighs over pork to save on calories while maintaining juiciness.
- Panko breadcrumbs provide a desirable crunch.
- The homemade katsu sauce is a five-ingredient easy recipe.

## Source

- Original video: https://www.instagram.com/reel/DNSV_WbupZA/?igsh=bmRkbDc2eW81bjU5
- Recipe page: https://www.cliprecipe.com/recipe/596a31f8-5033-4987-adc8-fa9e833e6092
- Extracted: 2025-09-23

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt