# Chicken Katsu Meal Prep

A healthy and delicious Asian-inspired chicken katsu meal prep recipe that is macro-friendly and doesn't compromise on flavor.

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

## Ingredients

- 310 gram boneless, skinless chicken thigh
- 0.5 tsp salt
- 0.5 tsp black pepper
- 45 gram Panko Breadcrumbs
- 5 ml cooking spray oil
- 1 egg
- 32 gram flour
- 1.5 tbsp water
- 0.5 tsp garlic powder
- 4 tbsp ketchup
- 1 tbsp brown sugar
- 2 tbsp Worcestershire sauce
- 2 tbsp oyster sauce
- 200 gram cooked rice
- 140 gram shredded green cabbage

## Instructions

1. Season chicken thighs with salt and pepper.
2. Prepare the Katsu sauce by mixing ketchup, brown sugar, Worcestershire sauce, garlic powder, and oyster sauce.
3. Shred the green cabbage.
4. Pound the chicken thighs to half an inch thick.
5. Season chicken thighs with salt and pepper again.
6. In a bowl, crack and whisk the egg, flour, water, salt, pepper, and garlic powder to make a batter-like consistency.
7. Fully dip the chicken thighs into the batter, then place them on panko breadcrumbs and coat completely.
8. Place the coated chicken thighs into the air fryer.
9. Coat the top of the chicken with a quick spray of oil.
10. Cook at 180 °C for 10 minutes, then flip and cook for another 7–10 minutes until the inside is completely cooked through, and the crust is crispy brown.
11. Slice the cooked chicken katsu into pieces.
12. In a meal prep container, add cooked rice.
13. Add shredded cabbage to the meal prep container.
14. Add the sliced chicken katsu to the meal prep container.
15. Serve with the homemade katsu sauce on the side.

## Equipment

- meat tenderizer
- bowl
- whisk
- plate
- air fryer
- knife
- meal prep container
- chopsticks

## Tips

- Use chicken thighs over pork to save on calories while maintaining juiciness.
- Panko breadcrumbs provide the desired crunch.
- Adjust air fryer cooking times as they may vary.

## Source

- Original video: https://www.instagram.com/reel/DNSV_WbupZA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
- Recipe page: https://www.cliprecipe.com/recipe/d1d8c004-9198-4ea5-b6ea-4fbeebea0fa9
- Extracted: 2025-11-24

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