Lunch

Chicken Katsu Sandwich

Name: Chicken Katsu Sandwich
Prep time: 30 min
Total time: 30 min
Yield: 1 serving
Ingredients: 150 g Chicken breast; 1 tbsp (10 g) Plain flour; 1 large, about 55 g Egg; 25 g Panko breadcrumbs; 2 tsp (10 g) Rapeseed oil; 2 slices, about 72 g White bread; 60 g White cabbage; 1 tbsp (15 g) Tomato ketchup; 1 tsp (5 g) Worcestershire sauce; 1 tbsp (15 g) Light mayonnaise; To taste Salt

A breaded chicken breast shallow-fried until golden, in soft white bread with shredded cabbage and a tonkatsu-style sauce. A big lunch: 52 g of protein for 722 kcal.

Calories: 722kcal
Protein: 52g
Fat: 25g
Carbs: 68g

Per serving, makes 1. 30 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Fish
Mustard

Supermarket loaves often contain soya flour. Check the bag.
The original is made with anchovies and barley malt vinegar. Vegan versions carry neither.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast150 g
One breast, butterflied and flattened to about 1 cm so it cooks through before the crumb burns. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Plain flour1 tbsp (10 g)
Egg1 large, about 55 g
For the coating. Not all of it sticks, but all of it is counted, which is the honest way round.
Panko breadcrumbs25 g
Panko. Most of what is on the plate after coating ends up on the chicken.
Rapeseed oil2 tsp (10 g)
Shallow-fried in a thin film, not deep-fried. Deep-frying would put an unknown amount into the crumb.
White bread2 slices, about 72 g
White cabbage60 g
Tomato ketchup1 tbsp (15 g)
Worcestershire sauce1 tsp (5 g)
Light mayonnaise1 tbsp (15 g)
SaltTo taste

Method

Season the flattened chicken. Dip it in the flour, then the beaten egg, then press it firmly into the breadcrumbs on both sides.
Heat the oil in a non-stick pan over a medium-high heat. Fry the chicken for four minutes a side, until the crumb is deep golden and the thickest part is no longer pink. Rest it on kitchen paper.
Stir the ketchup and worcestershire sauce together. Shred the cabbage as finely as you can.
Spread the mayonnaise over one slice of bread and the sauce over the other. Lay the cabbage on, the chicken on top, close, trim the crusts if you like, and cut into two.

Worth knowing

The crumb, the egg and the oil are close to 40% of the 722 kcal. The chicken underneath is the same 150 g breast as the lighter sandwiches here.
Worcestershire sauce contains anchovy and malt vinegar from barley, hence the fish and gluten flags. Tamari and a pinch of sugar does a similar job without either.

Other lunch recipes that share ingredients with this one, or every lunch at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.