Low Carb Katsu Curry Sauce

I’m a big fan Asian foods.  Thai.  Chinese.  Japanese.  They’re so flavourful & spicy and generally pretty straightforward to make.  They also make for great meal prep ideas 🙂  However this particular recipe was a first for me, and there’s a story behind it..

I made a bet with a certain someone that should I lose the bet I would cook them a gluten free dinner.  Of course I lost the bet 😏  So there I am thinking this will be easy, I make gluten free dinners everyday, I have such a wide repertoire to choose from, I could do this in my sleep..  Then comes the request that what I should cook is Japanese food.  And not just that but I’m not just cooking for one person, I’m cooking for the whole family 😐  Not one to shy away from a challenge I had 3 days to create, experiment with and perfect a Japanese dish – and so I decided upon Katsu curry.

Now while the deal was a gluten free dinner, I was also going to be eating it so it also had to fall under my preference of low carb.  Naturally I went online and searched numerous Katsu curry sauces, all of which either a – had too many ingredients or b – heavily relied on sugar.  If you hadn’t realised by now my philosophy on cooking is if it takes too many steps or it has too many ingredients it’s not something I’m going to make.  The trick to eating healthy consistently I’ve found is to either have food on hand, prepped and ready to eat or it’s to be able to whip something up quickly enough before that little nagging voice in your head starts telling you there’s much faster ways to get fed right now!  Therefore too many ingredients or too many steps is too much for me 🙂

So I did what I always do in this situation – find the top 3 or 4 recipes that look like they’d make a meal, pick the ingredients I like from them, and use that as a base to create my own recipe..  And that is what you are looking at right now 😀  This is low carb, it has very few ingredients, very little effort is involved & it can be prepped ready to be poured onto grilled chicken or veg or courgetti or anything else you fancy.. Instant curry!  So with this now being the longest post I’ve written so far..  Go forth & make Katsu!

(PS:  The dinner came off without a hitch & everyone really enjoyed the sauce – even after I explained it was low carb 😁)

Katsu Curry Sauce
The sauce should keep in the fridge in an airtight container for up to a week, or about a month in the freezer. Total macros of 1 batch: 35kcal, 2g fat, 4g carbs & 0.5g protein.
  • 500 ml Chicken stock
  • 4 cloves of garlic
  • 1 thumb pieced size of Ginger
  • 1.5 tbsp Chilli powder
  • 0.5 tbsp Chilli flakes
  • 1 large Carrot
  • 1 medium Red onion
  • 1.5 tbsp Coconut flour
  • 1/3 tsp Stevia
  • 1.5 tbsp Soy sauce
  • 1.5 tbsp Coconut oil
  1. Chop the onion, garlic & ginger into small pieces, and the carrot into little squares.
  2. Add the oil to a pan on medium heat and pour in the chopped ingredients.
  3. Cook until they're just beginning to caramelise.
  4. Mix in the chilli powder, chilli flakes & coconut flour.
  5. Gradually pour in the chicken stock, stirring the pan as you go so no lumps can form.
  6. Pour in the soy sauce and mix in the stevia.
  7. Reduce the pan to a simmer & leave for about 20 mins (or until the water content has reduced & the sauce has somewhat thickened), stirring every 5 minutes or so.
  8. That's it! Enjoy!