Low Fat Tonkatsu

Satisfy your craving for crispy, golden Japanese Tonkatsu without the guilt by trying this Low Fat Tonkatsu recipe! Made with lean pork loin cutlets and baked to perfection, this healthier version eliminates the need for deep frying while still delivering that signature crunch, thanks to a light coating of panko breadcrumbs and a quick spritz of olive oil spray. Perfectly seasoned and baked at 400°F, these cutlets remain juicy on the inside and irresistibly crisp on the outside. Serve this guilt-free delight with a side of shredded cabbage, a drizzle of low-sodium Tonkatsu sauce, and optional brown rice for a complete meal. With just 15 minutes of prep and 20 minutes of cooking time, this oven-baked Tonkatsu is a quick, healthy take on a Japanese classic that the whole family will love!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Lean pork loin cutlets
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 0.25 cup All-purpose flour
• 2 large Egg whites
• 1 cup Panko breadcrumbs
• 1 spray Olive oil cooking spray
• 0.25 cup Tonkatsu sauce (optional, low-sodium preferred)
• 2 cups Shredded cabbage (for serving)
• 2 cups Cooked brown rice (optional for serving)

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Place each pork loin cutlet between two sheets of plastic wrap or wax paper and gently pound with a meat mallet to an even thickness of about 1/2 inch.

Step 3

Season both sides of the pork cutlets with salt and black pepper.

Step 4

Set up a breading station with three shallow bowls. In the first bowl, place the all-purpose flour. In the second bowl, lightly beat the egg whites until frothy. In the third bowl, spread the panko breadcrumbs.

Step 5

Dredge each pork cutlet in the flour, shaking off any excess. Dip it into the egg whites, making sure it's fully coated, and then press it into the panko breadcrumbs, covering it completely. Lightly press the breadcrumbs onto the pork for a firm coating.

Step 6

Place the breaded pork cutlets onto the prepared baking sheet, ensuring they do not touch. Lightly spray the tops with olive oil cooking spray to help them crisp up.

Step 7

Bake the cutlets in the preheated oven for 20 minutes, flipping them halfway through, until they are golden brown and cooked through. The internal temperature of the pork should reach 145°F (63°C).

Step 8

While the pork cooks, prepare the shredded cabbage and any optional sides, such as brown rice.

Step 9

Serve the baked Tonkatsu warm, topped with a drizzle of Tonkatsu sauce (if using), alongside the shredded cabbage and optional brown rice.

Nutrition Facts

Serving size	(1122.4g)

Amount per serving	% Daily Value*
Calories	1457.9

Total Fat 19.9g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 0g
Cholesterol 280mg	0%
Sodium 3663.1mg	0%
Total Carbohydrate 181.9g	0%
Dietary Fiber 13.1g	0%
Total Sugars 25.0g
Protein 133.0g	0%

Vitamin D 28IU	0%
Calcium 169.7mg	0%
Iron 10.1mg	0%
Potassium 2122.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 12.4%

Protein: 37.0%

Carbs: 50.6%