Name: High Protein Honey BBQ Chicken with Crispy Potatoes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1000 g boneless skinless chicken thighs; 2 tsp garlic powder; 2 tsp onion powder; 2 tsp smoked paprika; 2 tsp black pepper; 2 tsp salt; 100 g low sugar BBQ sauce; Cooking oil spray; 1000 g diced potatoes; 2 tsp salt; 2 tsp pepper; Cooking oil spray

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If you’re looking for a meal that feels indulgent but still hits your goals, this high protein honey BBQ chicken is it.

It’s sweet, smoky, and just a little sticky in the best way. And paired with crispy golden potatoes?

The best part is how simple it is. Minimal prep, and you’ve got a high protein meal that works for busy days.

A quick, flavor-packed dinner you’ll actually look forward to

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It’s one of those recipes you’ll keep coming back to.

Nutrition (per serving)

Calories: 520
Protein: 57g
Carbs: 48g
Fat: 10g

Ingredients you’ll need

Honey BBQ Chicken Thighs

1000g boneless skinless chicken thighs
2 tsp garlic powder
2 tsp onion powder
2 tsp smoked paprika
2 tsp black pepper
2 tsp salt
100g low sugar BBQ sauce
Cooking oil spray

Crispy Potatoes

1000g diced potatoes (peeled if preferred)
2 tsp salt
2 tsp pepper
Optional extra seasonings of choice
Cooking oil spray

Optional sides

Corn on the cob
Tenderstem broccoli

How to make high protein honey BBQ chicken and crispy potatoes

Start with your potatoes. Dice them into even cubes so they cook evenly. Add them to a bowl, spray lightly with oil, then season with salt and pepper. Give everything a good mix so every piece is coated.

You can either air fry or oven bake them. If you’re air frying, cook at 180°C for about 25 to 30 minutes. Shake halfway through for even crispiness. If you’re using the oven, bake at 200°C for the same amount of time.

Now onto the chicken. Add your chicken thighs to a large bowl. Sprinkle in the garlic powder, onion powder, smoked paprika, salt, and pepper. Pour in the low sugar BBQ sauce and mix everything really well until each piece is coated.

Place the chicken on a lined baking tray and lightly spray with oil. Bake at 200°C for 20 to 22 minutes. Once cooked, brush on a little extra BBQ sauce and pop it under the grill for about 5 minutes. This step gives you that sticky, caramelized finish that makes this dish so good.

Serve everything together or portion into containers for meal prep.

Time needed and how to serve it

This high protein honey BBQ chicken comes together in about 30 to 40 minutes total. Most of that time is hands-off while everything cooks.

You can serve it fresh straight from the oven, or portion it into containers for the week. I love pairing it with steamed corn or some charred broccoli for a bit of extra color and nutrients. It also works well with a simple side salad if you want to keep things lighter.

Why you’ll keep coming back to this recipe

High in protein with around 57g per serving
Simple ingredients you probably already have
Perfect for meal prep and busy weeks
Crispy potatoes and juicy chicken in one meal
Budget-friendly and filling
Easily customizable with different seasonings or sides

Tips, swaps, and easy variations

If you want extra crispy potatoes, don’t overcrowd your tray or air fryer basket. Give them space so they can crisp up properly.

You can swap chicken thighs for chicken breast if you prefer a leaner option. Just keep an eye on cooking time so they don’t dry out.

Try adding a little honey or chili flakes to your BBQ sauce if you want a sweeter or spicier twist. You can also switch up the seasoning on the potatoes. Garlic herb, paprika, or even peri-peri works really well.

For a low-carb version, swap the potatoes for roasted vegetables like zucchini or cauliflower.

Storage and meal prep tips

Store your high protein honey BBQ chicken and potatoes in airtight containers in the fridge for up to 5 days.

To reheat, add everything to a pan over medium heat for about 3 to 4 minutes until warmed through. If you want the potatoes crispy again, pop them back into the air fryer for a few minutes.

This recipe holds up really well, making it perfect for prepping ahead.