Sizzling High Protein Honey BBQ Chicken & Creamy Garlic Parmesan Potatoes Recipe

Crafting a mouthwatering high protein honey bbq chicken sends serious excitement through my kitchen every single time.

Succulent chicken breasts marinate in a delectable blend of sweet and tangy flavors.

Perfectly seasoned ingredients combine to create a protein-packed meal that satisfies deep hunger.

Lean proteins meet incredible taste in this simple yet impressive dish.

Crispy exterior and juicy interior make this recipe a total winner for fitness enthusiasts and flavor seekers.

Creamy garlic parmesan potatoes complement the chicken with their rich, velvety texture.

Protein-Packed Perfection: Honey BBQ Chicken & Parmesan Potatoes

• Protein-Packed Performance: Boost your muscle-building goals with a protein-rich meal that combines lean chicken and nutrient-dense ingredients for maximum nutritional impact.
• Flavor Explosion Technique: Combine sweet, tangy, and smoky flavors through the honey BBQ marinade, creating a mouthwatering experience that transforms ordinary chicken into a gourmet delight.
• Versatile Meal Prep Champion: Prepare this dish quickly with simple ingredients, making it perfect for busy individuals who want a delicious, healthy meal without complicated cooking techniques.
• Customization Powerhouse: Easily adapt the recipe by adjusting spice levels, protein powder addition, or swapping ingredients to match personal dietary preferences and taste requirements.

Ingredients for High Protein Honey BBQ Chicken Dish

• Chicken: A lean protein source that serves as the primary ingredient for this flavorful dish.

• BBQ Sauce: Provides a rich, tangy base for the marinade.
• Honey: Adds natural sweetness and helps create a caramelized exterior.
• Apple Cider Vinegar: Brings a subtle tangy flavor and helps tenderize the chicken.
• Dijon Mustard: Contributes a sharp, complex flavor to the marinade.
• Olive Oil: Helps distribute flavors and promotes even cooking.
• Smoked Paprika: Adds a deep, smoky flavor to both chicken and potatoes.
• Garlic Powder: Provides a consistent garlic flavor throughout the dish.
• Salt, Black Pepper: Essential seasonings that enhance overall taste.
• Cayenne Pepper: Adds a subtle heat to the marinade.
• Protein Powder: Optional ingredient to boost protein content of the sauce.

• Potatoes: The starchy base for a creamy, flavorful side dish.
• Greek Yogurt: Creates a tangy, creamy sauce with added protein.
• Parmesan Cheese: Adds a rich, savory flavor to the potato topping.
• Milk or Broth: Helps achieve the desired sauce consistency.
• Fresh Parsley: Provides a fresh, bright garnish to finish the dish.

How to Prepare Honey BBQ Chicken and Parmesan Potatoes

Step 1: Craft Tangy BBQ Marinade

Whisk together BBQ sauce, honey, apple cider vinegar, Dijon mustard, olive oil, smoked paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl until well combined and smooth.

Step 2: Boost Protein Power

If desired, blend protein powder into the marinade until completely integrated.

Step 3: Marinate Chicken

Transfer chicken to a large bowl or ziplock bag, pour the marinade over the meat, and ensure complete coverage. Let it soak for at least 30 minutes or refrigerate overnight for deeper flavor infusion.

Step 4: Prepare Cooking Surface

Heat oven to 400F (200C) or set air fryer to 375F. Line a baking sheet with parchment paper or lightly grease the air fryer basket.

Step 5: Cook Chicken

Place marinated chicken in the oven or air fryer. Cook for 20-25 minutes in oven or 15-18 minutes in air fryer, flipping midway.

Ensure internal temperature reaches 165F (75C).

Step 6: Rest and Slice

Allow chicken to rest for 5 minutes before cutting to retain juices.

Step 7: Prepare Garlic Parmesan Potatoes

• Olive oil
• Garlic powder
• Salt
• Black pepper
• Smoked paprika

Step 8: Roast Potatoes

Spread seasoned potatoes on a baking sheet. Roast at 400F (200C) for 25-30 minutes, flipping halfway, until golden and crispy.

Step 9: Create Creamy Sauce

• Greek yogurt
• Parmesan cheese
• Protein powder (optional)
• Milk or broth

Whisk until smooth and creamy.

Step 10: Finish Potatoes

Toss roasted potatoes in the creamy sauce, ensuring even coating.

Step 11: Serve and Garnish

Sprinkle fresh parsley on top and serve hot. Enjoy your protein-packed meal!

Tips for Flavorful BBQ Chicken and Parmesan Potatoes

• Mix unflavored protein powder into both the BBQ sauce and creamy potato topping for an extra protein punch without changing the flavor profile.
• Let chicken soak in the BBQ marinade overnight to maximize flavor depth and ensure tender, juicy meat that's packed with delicious seasonings.
• Use a large baking sheet with space between potato pieces to ensure maximum crispiness and even browning during roasting.
• Always use a meat thermometer to check chicken's internal temperature, guaranteeing safe and perfectly cooked protein every single time.
• Replace Greek yogurt with coconut yogurt or cashew cream to make the potato sauce dairy-free while maintaining a creamy texture.

Variations on Honey BBQ Chicken and Parmesan Potatoes

• Spicy Kickback Variation: Replace mild BBQ sauce with habanero or ghost pepper sauce for an intense heat explosion that challenges brave palates.
• Citrus Zinger Variation: Swap apple cider vinegar for fresh orange or lime juice, adding bright, tangy notes to the marinade that complement the chicken's richness.
• Mediterranean Herb Chicken: Incorporate dried oregano, rosemary, and thyme into the marinade, creating a Mediterranean-inspired flavor profile with earthy undertones.
• Coconut Curry Fusion: Mix coconut milk, yellow curry powder, and ginger into the BBQ sauce for an unexpected tropical-inspired coating that transforms the chicken's taste.

Pairing Ideas for BBQ Chicken and Potatoes

Flavor Fusion Companions: Bold Honey BBQ Chicken Pairings

• Zesty Cabbage Slaw: Tangy, crunchy coleslaw with apple cider vinegar and fresh herbs cuts through the chicken's richness and complements its sweet-spicy profile.
• Crisp White Wine Splash: Refreshing Sauvignon Blanc or Pinot Grigio balances the honey BBQ's intensity with bright, acidic notes that cleanse the palate.
• Roasted Sweet Corn Delight: Grilled corn with chili lime butter echoes the smoky-sweet elements of the chicken and adds a complementary summer vegetable side.
• Cooling Cucumber Salad: Light, herbed cucumber salad with dill provides a fresh, cooling contrast to the warm, bold chicken flavors.

Storage Tips for Honey BBQ Chicken Dish

• Store leftover chicken and potatoes separately in airtight containers within 2 hours of cooking. Keep refrigerated for up to 3-4 days. Seal tightly to prevent moisture and odor absorption.
• Wrap individual portions of chicken in plastic wrap, then place in freezer bags. Potatoes can be frozen for up to 2 months. Label containers with date and contents for easy tracking.
• Place chicken on microwave-safe plate, cover with damp paper towel. Heat in 30-second intervals, checking temperature to prevent drying. Stir potatoes midway to ensure even warming.

FAQs

• Can I use different types of chicken for this recipe?

Yes, you can use chicken breasts, thighs, or tenders. Just ensure they are similar in size for even cooking and adjust cooking time slightly based on the cut.

• Is this recipe suitable for meal prep?

Absolutely! Both the chicken and potatoes can be prepared in advance and stored in the refrigerator for 3-4 days. Reheat in the oven or air fryer to maintain crispiness.

• Can I make this recipe gluten-free?

Yes, use a gluten-free BBQ sauce and ensure all other ingredients are gluten-free. Double-check protein powder labels to confirm gluten-free status.

High Protein Honey Bbq Chicken & Creamy Garlic Parmesan Potatoes Recipe

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4.8 from 26 reviews

• Total Time: 1 hour 15 minutes
• Yield: 4 1x

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Description

Succulent honey bbq chicken meets creamy garlic parmesan potatoes in this mouthwatering protein-packed dinner. Rich flavors and tender textures combine to create a comforting meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Meat and Protein:

• 2 pounds (907 grams) chicken breast
• 1 scoop unflavored protein powder (optional)

Flavoring and Sauce Ingredients:

• 1/2 cup BBQ sauce
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)

Potato and Creamy Sauce Ingredients:

• 2 pounds (907 grams) baby potatoes
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• 1/2 cup Greek yogurt
• 1/4 cup Parmesan cheese
• 1 scoop unflavored protein powder (optional)
• 1 tablespoon milk or chicken broth
• Fresh parsley (for garnish)

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Instructions

Honey BBQ Chicken:

1. Craft a zesty marinade by blending BBQ sauce, honey, apple cider vinegar, Dijon mustard, olive oil, smoked paprika, garlic powder, salt, black pepper, and cayenne pepper in a mixing container.
2. Incorporate protein powder into the marinade, whisking until completely integrated.
3. Submerge chicken thoroughly in the marinade, ensuring complete coverage, and refrigerate for minimum 30 minutes or overnight for enhanced flavor infusion.
4. Heat oven to 400F or prepare air fryer at 375F.
5. Transfer marinated chicken to baking dish or air fryer basket, ensuring even spacing.
6. Cook for 20-25 minutes in oven (15-18 minutes in air fryer), rotating midway through cooking process.
7. Verify internal temperature reaches 165F using meat thermometer.
8. Allow chicken to rest 5 minutes before slicing to retain moisture.

Creamy Garlic Parmesan Potatoes:

1. Warm oven to 400F.
2. Combine potatoes with olive oil, garlic powder, salt, black pepper, and smoked paprika in large mixing bowl.
3. Distribute potatoes evenly across baking sheet, creating single layer for optimal crispiness.
4. Roast for 25-30 minutes, flipping midway to ensure uniform golden coloration.
5. Prepare creamy sauce by whisking Greek yogurt, Parmesan cheese, protein powder, and milk/broth until silky smooth.
6. Gently coat roasted potatoes with prepared sauce, ensuring thorough coverage.
7. Garnish with freshly chopped parsley and serve immediately while hot.

Notes

• Marinate the chicken longer for deeper, more intense flavor profiles that penetrate every fiber.
• Adjust spice levels by modifying cayenne pepper to suit personal heat tolerance or dietary preferences.
• Swap Greek yogurt with dairy-free alternatives like coconut yogurt for lactose-intolerant individuals.
• Use sugar-free BBQ sauce to reduce overall sugar content and make the recipe more keto-friendly.

• Prep Time: 45 minutes (or up to overnight)
• Cook Time: 30 minutes
• Category: Lunch, Dinner
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 374 kcal
• Sugar: 7 g
• Sodium: 370 mg
• Fat: 9 g
• Saturated Fat: 2.5 g
• Unsaturated Fat: 6 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 3 g
• Protein: 48 g
• Cholesterol: 70 mg