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This comforting Gluten Free Japanese Katsu Curry is a twist on the traditional dish — reworked to be safe for those with food allergies, intolerances, or sensitive guts, without compromising on flavour.
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Here’s what makes it suitable:
It’s A Gluten Free Japanese Curry
Traditional katsu uses panko breadcrumbs and wheat-based soy sauce—both no-go for gluten-free diets. Instead:
- The pork is coated in cornstarch instead of panko breadcrumbs, creating a crisp outer layer without gluten.
- I use gluten-free tamari or a certified GF soy sauce for the umami element in the curry.
A Dairy Free Katsu Curry
- There’s no dairy at all in this recipe—no butter, cream, or milk. If needed for the pork batter, a plant-based milk like oat or rice milk works perfectly.
Low FODMAP
Low FODMAP doesn’t mean low flavour. Here’s how we made it gut-friendly:
- Spring onions (green tops only) replace traditional onions for that familiar sharpness without the FODMAPs.
- Garlic-infused oil can be used instead of minced garlic for sensitive stomachs.
- Massel Chicken Style Stock is a low FODMAP-certified broth option in Australia.
- Potatoes and carrots are naturally low FODMAP veggies, and their skins can be left on for added fibre and nutrition.
- The curry sauce is thickened with cornstarch slurry, not wheat flour.
Low Nickel Friendly
This recipe also leans low in nickel, using ingredients that are generally better tolerated by those with nickel sensitivity:
- Carrots, potatoes, and spring onions are considered low in nickel.
- Cornstarch, rice-based milk alternatives, and Massel stock are all low nickel-friendly options.
- By avoiding high-nickel grains like whole wheat or oats, and skipping soy-heavy sauces (using tamari in moderation), this dish remains suitable for many with systemic nickel allergy.
- Curry powder – This can vary. Some blends contain turmeric, coriander, or fenugreek, which can be moderate in nickel. Use a simple curry blend with fewer spice components, or make a low nickel homemade blend (e.g. turmeric + ginger + a little cinnamon).
- Soy sauce / tamari – Regular soy is moderate to high in nickel. Use coconut aminos or a very small amount of tamari if tolerated.
Watchouts
Soy sauce: Stick to tamari for a gluten free option, or coconut aminos for the low nickel diet or soy free diet.
Curry powder: Some blends contain garlic and onion powder. Choose a FODMAP-safe curry powder (like homemade or tested blends).
Stock: Not all stock is made equal! Stick to home made if you’re unsure. I like to use Massel as it is low FODMAP and generalyl considered low Nickel.
Japanese Inspired Vegetable Curry Ingredients
- 1 large carrot (peeled or unpeeled, diced into 1–2cm cubes)
- 2 medium potatoes (peeled or unpeeled, diced into 1–2cm cubes)
- 2 spring onions, green tops only (low FODMAP)
- 1–2 tbsp neutral oil (e.g. rice bran, canola)
- Salt and pepper, to taste
- 2 tbsp curry powder (check for onion/garlic – use a FODMAP-safe blend if needed)
- 1–2 pinches chilli flakes (optional)
- 1 tbsp minced ginger
- Optional for non low FODMAP version: 1 tbsp minced garlic
- 1.5 cups Massel Chicken Style Stock (low FODMAP certified)
- 1 tbsp gluten-free soy sauce or tamari (alternatively coconut aminos for soy free)
- 2 tbsp maple syrup (low FODMAP)
- Cornstarch slurry: 3 tbsp cornstarch + 4 tbsp lukewarm water
Vegetable Curry Instructions
Prep the veg: Dice carrot and potatoes into 1–2 cm cubes. Slice the green tops of spring onions.
Sauté: Heat oil in a large pan over medium-high. Add vegetables and spring onion tops. Cook for ~10 minutes, stirring occasionally until lightly browned. Season with salt and pepper.
Spice it up: Add curry powder, chilli flakes, minced ginger (and garlic if using). Stir to coat the veg evenly.
Simmer: Pour in stock, soy sauce, and maple syrup. Reduce heat to medium-low, cover, and simmer for 5–10 minutes until potatoes are fork-tender.
Thicken: In a small bowl, mix cornstarch and lukewarm water to make a smooth slurry. Pour into the curry, stirring as it thickens (about 1–2 minutes). Set aside.
Crispy Pork Katsu Ingredients
- 2 pork loin chops, fat trimmed
- Salt and pepper
- 1/4 cup cornstarch
- 1/4 cup water or milk alternative (e.g. oat milk or rice milk)
- Additional cornstarch for dredging
- Oil for frying (e.g. canola or rice bran)
Pork Katsu Instructions
Prep the pork: Trim fat, pat dry, and season both sides with salt and pepper.
Batter: Mix 1/4 cup cornstarch with 1/4 cup water or milk alternative in a bowl to make a thin batter.
Dredge: Coat pork loins in the wet mixture, then dredge in dry cornstarch to form a light crust.
Cook: Heat oil in a skillet over medium-high heat. Fry pork loins for 8–10 minutes per side (depending on thickness), until golden and cooked through. Internal temp should reach 63°C (145°F) for safe pork.
Finish: In the last minute or two, increase heat to high and use tongs to brown all sides.
Rest: Let pork rest on a wire rack for 5–10 minutes before slicing.
Serve: Serve the pork over the curry, rice and with vegetables such as cucumber, carrot, capsicum, pea sprouts, and top with more spring onion greens.
Frequently Asked Questions
Is katsu curry gluten free?
Traditional katsu curry is not gluten free – it usually includes panko breadcrumbs and soy sauce, both of which contain wheat. However, this recipe is gluten free. We use cornstarch instead of panko for the crispy pork and gluten-free tamari in the curry sauce.
What can I use instead of panko breadcrumbs?
In this recipe, we skip breadcrumbs entirely and use a light cornstarch batter to achieve a crispy crust. It’s naturally gluten free, low nickel, and FODMAP-safe – great for sensitive eaters.
Is this katsu curry recipe low FODMAP?
Yes! The curry uses FODMAP-friendly swaps like spring onion tops, garlic-infused oil (optional), and Massel low FODMAP stock. We’ve avoided high FODMAP ingredients like onion, garlic, and wheat flour.
Is curry powder low FODMAP?
Often it is – but not always! Some curry powders contain onion or garlic powder, which are high in FODMAPs. To keep it safe, choose a certified low FODMAP blend, or make your own using simple spices like ground turmeric, coriander, cumin and fenugreek. Garam masala powder can also often work, but again, double check the ingredients as the blends may vary.
Does katsu curry have nuts?
Katsu curry doesn’t usually contain nuts and this recipe doesn’t either! But always double-check all your ingredients individually, especially packaged curry roux or sauces, as some brands may still contain nuts or be processed in facilities that handle them.
Is this Katsu Curry recipe low nickel?
Yes! It’s designed to be lower in nickel, generally suitable for those who have to eat low nickel due to Systemic Nickel Allergy Syndrome (SNAS). It uses lower nickel ingredients like carrots, potatoes, cornstarch, and spring onions – generally better tolerated for those with systemic nickel allergy.
Can I make this soy free?
Yes, simply use coconut aminos instead of tamari or soy sauce. It still adds a delicious umami depth while staying soy free and lower in nickel.
What kind of milk alternative works best?
Any alternative milk that you prefer such as rice milk or oat milk will work well.
Can I make this vegetarian?
Absolutely. You can skip the pork katsu and just serve the vegetable curry over rice. For protein, consider adding firm tofu (if tolerated), or another protein source suitable for your dietary needs. You can also swap the pork for cauliflower as it is considered Low FODMAP in serves of up to 3/4 cup according to the Monash Low FODMAP App.
Can I freeze the curry?
The vegetable curry freezes well in an airtight container for up to 2–3 months. Reheat gently on the stove or in the microwave. The pork katsu is best fresh, but you can freeze it cooked and reheat it in a hot pan or oven for crispiness.
Japanese-Inspired Katsu Curry (No panko – Gluten Free, Dairy Free, Low FODMAP Option)
This Japanese-inspired katsu curry is low FODMAP, gluten-free, dairy-free, and low nickel–friendly, made with tender pork, a rich veggie-packed curry, and allergy-aware swaps for a gut-friendly twist on a comfort food classic.
Ingredients
- Vegetable Curry Ingredients
- 1 large carrot diced (peel optional)
- 2 medium potatoes diced (peel optional)
- 2 spring onions green tops only for low FODMAP
- 1 –2 tbsp neutral oil e.g. rice bran or canola
- Salt and pepper to taste
- 2 tbsp curry powder use a FODMAP-safe blend if needed
- 1 –2 pinches chilli flakes optional
- 1 tbsp minced ginger
- Optional: 1 tbsp minced garlic omit for low FODMAP
- 1.5 cups Massel Chicken Style Stock low FODMAP certified
- 1 tbsp gluten-free soy sauce or tamari Use coconut aminos for a low nickel or soyfree version
- 2 tbsp maple syrup
- Cornstarch slurry: 3 tbsp cornstarch + 4 tbsp lukewarm water
Crispy Pork Katsu Ingredients
- 2 pork loin chops trimmed
- Salt and pepper
- 1/4 cup cornstarch
- 1/4 cup water or dairy-free milk e.g. oat or rice milk
- Extra cornstarch for dredging
- Oil for frying
Instructions
Curry Instructions
- Dice carrot and potatoes; slice green onion tops.
- Heat oil in a pan. Add veggies and cook ~10 mins until lightly browned. Season with salt and pepper.
- Stir in curry powder, chilli flakes, ginger, and garlic (if using).
- Add stock, soy/tamari, and maple syrup. Cover and simmer 5–10 mins until veggies are soft.
- Mix cornstarch with lukewarm water. Stir slurry into the curry to thicken for 1–2 mins. Set aside.
Pork Katsu Instructions
- Pat pork dry, season both sides.
- Mix cornstarch with water or milk. Dip pork in batter.
- Coat in more dry cornstarch for crispiness.
- Cook in a skillet on medium high heat with a dash of oil 8–10 mins per side, or until golden and internal temp hits 63°C (145°F).
- To finish, briefly sear edges on high heat for extra crisp.
- Let sit 5–10 mins before slicing.
To Serve
- Plate sliced pork over curry and rice. Add fresh veg like cucumber, carrot, capsicum, pea shoots, or more spring onion greens.
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