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High Protein Honey BBQ Chicken with Crispy Potatoes

This high protein honey BBQ chicken is sweet, smoky, and perfectly paired with crispy potatoes. A quick and easy meal prep recipe packed with flavor and over 50g of protein per serving.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: lunch, Main Course
Cuisine: American
Calories: 520
Ingredients Method Notes

Ingredients
  

Chicken
  • 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
Potatoes
  • 1000 g diced potatoes
  • 2 tsp salt
  • 2 tsp pepper
  • Cooking oil spray

Method
 

  1. Preheat oven to 200°C or air fryer to 180°C.
  2. Dice potatoes and place in a bowl. Spray with oil, season with salt and pepper, and mix well.
  3. Air fry for 25 to 30 minutes or oven bake for the same time, flipping halfway.
  4. Add chicken thighs to a bowl. Season with garlic powder, onion powder, smoked paprika, salt, and pepper.
  5. Add BBQ sauce and mix until fully coated.
  6. Place chicken on a lined tray and spray lightly with oil.
  7. Bake for 20 to 22 minutes.
  8. Brush with extra BBQ sauce and grill for 5 minutes until slightly caramelized.
  9. Portion chicken and potatoes evenly into 4 servings.

Notes

  • Do not overcrowd potatoes to keep them crispy
  • Chicken breast can be used instead of thighs
  • Add chili flakes for heat or honey for extra sweetness
  • Reheat potatoes in the air fryer for best texture

Nutrition (per serving)

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