High-Protein Chicken Katsu Curry

Published on: March 24, 2026

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Chicken Katsu Curry is one of those dishes that feels like a proper treat, but this version keeps things firmly in the high-protein, no-nonsense dinner category.

We’re using lean chicken breast, a golden panko coating, and the air fryer to keep the crunch high and the fat low. The curry sauce is smooth, slightly sweet, and ridiculously satisfying poured over sliced crispy chicken.

This recipe comes straight from my Everyday High Protein Handbook, where the focus is simple: proper meals, proper protein, and no complicated cheffy nonsense. Just reliable dinners that help you stay consistent without living off sad salads.

Perfect for midweek dinners, meal prep, or when the takeaway menu is whispering your name but you’d rather keep your nutrition on track.

Expect roughly 55g protein per serving and around 470 calories thanks to lean chicken breast doing the heavy lifting. The air fryer keeps things simple, quick, and family-friendly — minimal faff, maximum flavour.

Why You’ll Love This High-Protein Recipe

• Around 55g protein per serving to help keep you full for hours.
• From The Everyday High Protein Handbook, so you know it’s been kitchen-tested properly.
• Crispy coating without deep frying — your kitchen won’t smell like a chippy.
• Fakeaway vibes but made with simple UK supermarket ingredients.
• Perfect for meal prep — the sauce reheats brilliantly.
• Ideal when you want comfort food without blowing your calorie target.

Key Ingredients

Chicken breast. Lean, high-protein and perfect for creating that classic katsu texture without excess fat.

Panko breadcrumbs. Light and airy crumbs that create maximum crunch with minimal oil.

Curry powder. The backbone of the sauce — warm, comforting and nostalgic.

Carrot. Adds natural sweetness and helps create that signature silky texture once blended.

Soy sauce. Boosts umami depth and balances the sweetness in the sauce.

Honey. Just enough sweetness to mimic classic katsu curry flavour without turning things into dessert.

Garlic & ginger. The dynamic duo that makes everything smell incredible.

How To Make High-Protein Chicken Katsu Curry

Slice the chicken breasts horizontally into thin steaks, around 1 cm thick. This helps them cook quickly and evenly while staying juicy.

Set up three shallow bowls: one with flour, one with beaten egg, and one with panko breadcrumbs. Season the chicken lightly with salt and pepper.

Dip each chicken piece into the flour first, ensuring it is lightly coated. Shake off any excess.

Transfer the floured chicken into the beaten egg, making sure it is fully coated.

Press the chicken into the panko breadcrumbs until fully covered. Press gently so the crumbs stick well.

Place the breaded chicken pieces onto a tray and lightly spray with olive oil. This helps create that golden crispy finish in the air fryer.

Heat coconut oil in a pan over medium heat. Add the onion and carrot and cook for a few minutes until softened. Stir in the garlic and ginger and cook for another 30 seconds.

Add curry powder and flour to the pan and cook briefly. Gradually stir in the chicken stock, soy sauce, honey, and bay leaf. Simmer for 15 minutes until thickened, then blend until smooth.

Cook the breaded chicken in the air fryer at 180°C for 15–20 minutes until golden and cooked through (internal temperature 74°C). Slice the crispy chicken into strips and serve over rice. Spoon the smooth curry sauce generously over the top.

Serving & Storage

To Store

Store the chicken and sauce separately in airtight containers in the fridge for up to 3 days. This helps keep the coating crisp.

To Reheat

Reheat the sauce in a saucepan or microwave until piping hot. Reheat the chicken in the air fryer at 180°C for 4–6 minutes to bring back the crunch.

To Freeze

The curry sauce freezes very well for up to 3 months. Freeze in portions for easy future dinners. The breaded chicken can be frozen cooked, but best reheated in the air fryer.

Serving Suggestions

Serve with rice, jasmine rice, or cauliflower rice for lower carbs. Add steamed broccoli, edamame, or stir-fried greens to boost fibre and volume.

Variations & Tips

• Want even more protein? Mix cooked lentils into the rice.
• Swap chicken breast for turkey breast if that’s what’s lurking in the fridge.
• Add a pinch of chilli flakes if you like a bit more heat.
• Spray the breadcrumbs lightly with oil before air frying for extra golden colour.
• Blend the sauce thoroughly for that classic smooth takeaway texture.
• Slice the chicken after cooking to keep the coating crisp.

FAQ

Can I bake the chicken instead of air frying?

Yes. Bake at 200°C fan for around 20–25 minutes until golden and cooked through.

Can I make this gluten-free?

Use gluten-free flour, tamari instead of soy sauce, and gluten-free breadcrumbs.

How can I increase the protein even further?

Serve with extra chicken, add edamame on the side, or mix a spoon of Greek yoghurt into the sauce after cooking for a creamy protein boost.

Is this chicken katsu curry suitable for meal prep?

Yes. Store sauce and chicken separately and reheat the chicken in the air fryer to keep it crispy.

High-Protein Chicken Katsu Curry

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High-protein chicken katsu curry from The Everyday High Protein Handbook. Crispy air fryer chicken with silky curry sauce and 55g protein.

• Total Time: 40 mins
• Yield: 4 1x

Ingredients

Units MUS Scale 1x2x3x

For the Chicken Katsu:

• 600g chicken breasts
• 50g plain flour
• 1 egg, beaten
• 100g panko breadcrumbs
• Salt and pepper, to taste
• Olive oil spray

For the Katsu Curry Sauce:

• 1 teaspoon coconut oil
• 1 large onion, finely chopped
• 7g garlic, minced
• 7g ginger, minced
• 1 large carrot, peeled and chopped
• 2 tablespoons curry powder
• 1 tablespoon plain flour
• 500ml chicken stock
• 2 teaspoons soy sauce
• 1 teaspoon honey
• 1 bay leaf

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Instructions

Cut the chicken breasts into thin steaks, about 1 cm thick. Season with salt and pepper. Set up three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.

Dip each chicken piece first in flour, shaking off any excess, then in egg, and finally coat thoroughly in breadcrumbs. Place the breaded chicken on a plate. Set aside.

To make the sauce, heat the coconut oil in a large pan over medium heat. Add the onion and carrots and frr until softened. Add the garlic and ginger and continue to cook for 30 seconds more.

Stir in the curry powder and flour into the vegetable mixture and cook for a minute. Gradually add the chicken stock while stirring constantly to prevent any lumps. Add the soy sauce, honey, and bay leaf. Bring the sauce to a simmer (uncovered) and let it cook for about 15 minutes, until the vegetables are tender and the sauce has thickened. Blitz with a hand blender then simmer for a further 5 minutes.

While the sauce is simmering, heat your air fryer to 180°C. Spray the chicken pieces lightly with olive oil and place them in the air fryer. Depending on the size of your air fryer, you might need to cook in batches. Cook for 15-20 minutes or until the chicken is golden brown and has an internal temperature of 74 ^o C.

Once the chicken is done, slice it into strips. Serve the chicken over rice, pour a generous amount of curry sauce over the top.

• Author: Scott Baptie
• Prep Time: 20 mins
• Cook Time: 20 mins
• Category: Dinner, Lunch, Main Course, Poultry
• Cuisine: Japanese

Nutrition

• Serving Size: 1
• Calories: 470
• Fat: 10g
• Carbohydrates: 40g
• Protein: 55g

More high-protein recipes to try

• If you like fakeaways, try my Firecracker Chicken – sticky, spicy and packed with protein.
• Craving comfort food? My Slow Cooker Chicken Korma is creamy, satisfying and macro-friendly.
• Another bold option is Szechuan Chicken – big flavour, minimal faff.
• Need something quick? Singapore Fried Rice is fast and protein-packed.
• Prefer tray bakes? Greek Chicken Tray Bake is an easy midweek winner.

Leave Me A Comment Below

As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!