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If you’re tired of dry, boring chicken, this easy & healthy honey butter garlic chicken is about to change your meal prep game.

It’s crispy, sticky, sweet, and just a little spicy. Basically, all the best things in one bowl.

Even better, it’s high protein and perfect for meal prep. You get that takeout-style flavor without the extra calories.

Make this high protein honey butter garlic chicken for a quick, delicious meal prep. Crispy chicken coated in a sweet garlic sauce served with rice.

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Ingredients you’ll need

700g diced skinless boneless chicken breast
30ml reduced salt soy sauce
1 tsp white and black pepper
5g minced garlic
5g minced ginger
100g potato starch
Light cooking oil spray
35g light butter
4 garlic cloves, diced
75ml soy sauce
75ml water
30g brown sugar stevia
Red chilli flakes (optional)
1 tsp cornstarch mixed with cold water
45g honey
700g cooked white rice

How to make honey butter garlic chicken

Start by marinating your diced chicken breast in soy sauce, pepper, garlic, and ginger. Give it a good mix so every piece is coated and flavorful.

Next, add the potato starch to a bowl and coat the chicken pieces evenly. Don’t worry if not all the starch sticks.

That’s normal. Once coated, lightly spray the chicken with cooking oil. This step is key for getting that crispy finish.

Air fry the chicken until golden and crispy, flipping halfway through. If you’re using the oven, bake until fully cooked and nicely browned.

While the chicken cooks, make the sauce. In a pan over low heat, melt the light butter and sauté the diced garlic until fragrant.

Add soy sauce, water, brown sugar stevia, and chilli flakes if you like a little heat. Stir everything together.

Add the cornstarch slurry and let the sauce thicken slightly. Then pour in the honey and mix until glossy and smooth.

Finally, toss the crispy chicken in the sauce until every piece is coated. Serve with rice or your favorite sides.

How long does it take + serving ideas

This honey butter garlic chicken comes together in about 30 to 40 minutes, making it perfect for busy weeknights or meal prep Sundays.

Serve it over fluffy white rice for a classic combo, or switch things up with brown rice or steamed veggies. I also love adding a side of broccoli or cucumber for some freshness. You can even wrap it in lettuce for a lighter option.

Why you will love this recipe

High protein and super filling
Crispy without deep frying
Perfect for meal prep and leftovers
Sweet, savory, and slightly spicy flavor
Easy to customize with your favorite sides
Way healthier than takeout

Tips, variations, and easy swaps

If you want extra crispy chicken, don’t skip the oil spray. It makes a big difference. Also, avoid overcrowding the air fryer so the chicken cooks evenly.

You can swap chicken breast for chicken thighs if you prefer a juicier texture. For a lower carb option, serve it with cauliflower rice.

Want to mix things up? Try adding sesame seeds on top, tossing in some stir-fried veggies, or using hot honey for an extra kick.

Storage and meal prep made easy

Store your honey butter garlic chicken in airtight containers in the fridge for up to 4 days. Keep the rice separate if possible to maintain texture.

To reheat, microwave for 1 to 2 minutes or warm it in a pan over low heat. Add a splash of water if the sauce thickens too much.

This recipe is ideal for meal prep. Just divide into portions and you’re set for the week.

Easy & Healthy Honey Butter Garlic Chicken

This easy & healthy honey butter garlic chicken is a high protein meal prep favorite. Crispy chicken coated in a sweet and savory garlic honey sauce, perfect for quick lunches or dinners all week long.

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Prep Time 10

Cook Time 25

Total Time 35

Servings: 4 Servings

Course: dinner, lunch, Main Course

Cuisine: American

Calories: 537

Ingredients Method Notes

Ingredients

700 g diced chicken breast
30 ml reduced salt soy sauce
1 tsp white and black pepper
5 g minced garlic
5 g minced ginger
100 g potato starch
Light cooking oil spray
35 g light butter
4 garlic cloves diced
75 ml soy sauce
75 ml water
30 g brown sugar stevia
Red chilli flakes
1 tsp cornstarch + water
45 g honey
700 g cooked white rice

Method

Marinate chicken with soy sauce, pepper, garlic, and ginger.
Coat chicken in potato starch evenly.
Spray with cooking oil and air fry until crispy, flipping halfway.
In a pan, melt butter and sauté garlic.
Add soy sauce, water, sweetener, and chilli flakes. Stir well.
Add cornstarch slurry and cook until slightly thickened.
Stir in honey until smooth and glossy.
Toss crispy chicken in the sauce until fully coated.
Serve with rice and enjoy.

Notes

Use reduced salt soy sauce to control sodium levels
Don’t skip the oil spray for crispy texture
Adjust sweetness and spice to taste
Avoid overcrowding when cooking chicken

Nutrition (Per Serving with Rice)

Calories: 539
Carbs: 70g
Fat: 7g
Protein: 47g

Chicken Only:

Calories: 318
Carbs: 23g
Fat: 6g
Protein: 42g

Give it a try

If you’ve been stuck in a chicken rut, this is your sign to switch things up. This honey butter garlic chicken is easy, packed with flavor, and perfect for your weekly routine.

Try it once and it might just become your new favorite.

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Kayleigh

Author at Peach and Maple

I help people declutter their homes, clean with ease, and organize every room with simple, refreshing tips. Love the space you live in, one step at a time.