High Protein Honey BBQ Chicken with Garlic Parmesan Potatoes Meal Prep
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Sticky, smoky honey BBQ chicken paired with golden garlic Parmesan potatoes and a creamy, protein-packed sauce, all made in one approachable, weeknight-friendly flow.
If you want to try out meal prepping then this is the recipe to start with, beautiful glossy chicken with a nice creamy sauce poured on top.
This recipe gives you a high protein honey BBQ chicken meal that doesn’t rely on heavy cream, sugar-loaded sauces, or complicated prep.
Something that could work for meal prep, satisfy that sweet-and-savory craving, and still feel balanced.
It’s bold, filling, and surprisingly flexible depending on how low-carb you want to go.
Why You Will Love This Recipe
- Delivers serious flavor with smoky, sweet, and savory balance
- High in protein and incredibly satisfying per serving
- Uses simple seasonings with big payoff
- Creamy sauce without heavy cream or added sugar
- Works well for meal prep and reheats beautifully
- Easy to customize for lower carb or keto-style eating
- Feels indulgent while still fitting into a structured plan
Dietary Benefits
This recipe is high protein and designed with lighter ingredients where possible. The chicken and sauce are naturally low carb, especially when using a sugar-free BBQ sauce.
Each serving provides substantial protein, making it filling and supportive for muscle maintenance.
As written, this is low sugar but not strict keto, primarily due to the honey and potatoes. However, easy swaps are included below to reduce total carbs and net carbs significantly.
The chicken and sauce are excellent for keto-style eating when paired with low-carb sides.
This dish is also meal-prep friendly, stores well, and keeps its texture when reheated correctly.
Ingredients You Need
Honey BBQ Chicken
Chicken breast
Lean, high-protein, and ideal for soaking up flavor. Chicken thighs can be used, but they will increase fat and calories and change cooking time.
Garlic powder, smoked paprika, cumin, salt, black pepper
This spice blend builds depth before the sauce is added. Smoked paprika is not optional. Regular paprika will not give the same result.
Olive oil and light butter
The oil prevents sticking. The butter adds richness and helps the chicken brown evenly. Do not skip fat entirely or the chicken will dry out.
Honey
Used lightly to coat the chicken and balance the BBQ sauce. Reducing or replacing it will change caramelization. For lower carb, use a sugar-free honey substitute, but expect less browning.
Sugar-free BBQ sauce
A critical ingredient. Use a brand with clean ingredients and no added sugar. Regular BBQ sauce will spike carbs quickly.
Fresh parsley
Adds brightness at the end. Optional, but recommended.
Garlic Parmesan Potatoes
Potatoes
Waxy or all-purpose potatoes work best. Russets crisp well but can dry out. For lower carb, substitute roasted cauliflower or turnips.
Salt, Italian herbs, smoked paprika, garlic powder, onion powder
Season generously. Potatoes need more salt than most people expect.
Parmigiano Reggiano
Adds sharpness and helps create a crust. Pre-grated cheese will not melt or crisp the same way.
Olive oil (optional)
Helps with browning. Air fryers may not need it.
Creamy Sauce
Fat-free cottage cheese
Blended smooth, this becomes the base of the sauce. Full-fat cottage cheese will make it thicker and richer but higher in fat.
1% milk
Thins the sauce to a pourable consistency. Do not use heavy cream unless you want a much thicker, heavier sauce.
Italian herbs and garlic powder
Keep the sauce savory and balanced.
Grated Parmesan
Adds saltiness and depth. Always add off heat.
Step-by-Step Directions
Season the cubed chicken breast evenly with garlic powder, smoked paprika, cumin, salt, and black pepper. Toss well so every piece is coated.
Heat a large pan over medium heat. Add olive oil and a small amount of butter.
Cook the chicken in batches. Do not overcrowd the pan. Cook for about 5 minutes per side until golden and just cooked through.
Lower the heat before adding honey and sugar-free BBQ sauce. This is critical. High heat will burn the sauce.
Toss the chicken gently for about 1 minute until thick, glossy, and evenly coated. Remove from heat and finish with chopped parsley.
For the potatoes, toss cubed potatoes with salt, herbs, spices, Parmesan, and olive oil if using.
Bake or air fry at high heat for 20 to 22 minutes, shaking halfway, until golden and crusted. They should be tender inside and crisp on the edges.
Blend cottage cheese until completely smooth. Add milk, herbs, garlic powder, and Parmesan.
Warm the sauce gently if needed, but keep heat low. Do not boil. The sauce should be creamy and pourable, not thick and grainy.
Tips for Success
- Always lower the heat before adding honey and BBQ sauce. I once rushed this step and ended up with a burnt, bitter glaze that had to be thrown out.
- Cook chicken in batches. Crowding the pan causes steaming instead of browning.
- Use freshly grated Parmesan. Pre-grated cheese will not melt smoothly.
- Blend the cottage cheese fully. Any lumps will be noticeable.
- If making this lower carb, swap potatoes for roasted cauliflower and use a sugar-free honey alternative.
Frequently Asked Questions
Is this recipe keto?
As written, it is not strict keto due to honey and potatoes. The chicken and sauce are keto-friendly when made with sugar-free BBQ sauce and paired with low-carb sides.
How many net carbs are in this recipe?
Net carbs depend on substitutions. Using cauliflower instead of potatoes and a sugar-free honey alternative significantly lowers net carbs.
Can I meal prep this?
Yes. Store chicken, potatoes, and sauce separately for best texture.
Can I freeze it?
The chicken freezes well. Potatoes and sauce are best stored refrigerated and consumed within a few days.
Honey BBQ Chicken with Garlic Parmesan Potatoes
Ingredients
Method
- Season chicken with spices.
- Heat pan over medium with olive oil and butter. Cook chicken in batches for about 5 minutes per side until golden and cooked through.
- Reduce heat to low. Add honey and BBQ sauce, toss for 1 minute until coated. Remove from heat.
- Preheat oven or air fryer to 200°C / 400°F.
- Toss potatoes with seasonings, Parmesan, and olive oil if using.
- Bake or air fry for 20–22 minutes, flipping halfway, until golden and tender.
- Blend cottage cheese until smooth. Add milk, herbs, garlic powder, and Parmesan; blend until creamy.
- Warm sauce gently over very low heat if desired. Do not boil.
- Serve chicken and potatoes with sauce on top or on the side.
Notes
- Lower heat before adding sauce to prevent burning.
- For lower carb, swap potatoes for cauliflower.
- Store components separately for best results.
Nutrition (per serving)
- Calories: 578
- Carbs: 50 g
- Fiber: 3 g
- Protein: 55 g
- Fat: 17 g
- Net Carbs: 47 g
Save This Recipe for Later
If you’re building a rotation of high-protein, flavor-forward meals that actually reheat well, this one deserves a spot.
Save it, print it, or sign up to keep it handy for busy weeks when you want something reliable and satisfying.
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