The Ultimate High Protein Honey BBQ Chicken & Creamy Garlic Parmesan Potatoes Recipe

Comfort meets nutrition in this mouth-watering high protein honey BBQ chicken that promises to satisfy your deepest dinner cravings.

Tender chicken breasts glazed with a perfect balance of sweet and tangy flavors will make your taste buds dance.

The creamy garlic parmesan potatoes alongside the chicken create a symphony of textures and tastes.

Every bite delivers a protein-packed punch that fuels your body and delights your palate.

Minimal ingredients and simple cooking steps mean you can whip up this restaurant-quality meal in under an hour.

The golden-brown chicken and crispy potatoes offer a feast for both eyes and appetite.

Prepare to elevate your weeknight dinner game with this irresistible combination that’ll have everyone asking for seconds.

FAQs

• What makes the BBQ sauce unique?

The sauce combines honey, apple cider vinegar, Dijon mustard, and spices like smoked paprika and cayenne pepper, creating a complex, sweet-tangy flavor profile that enhances the chicken’s taste.

• Can I use different types of protein powder in this recipe?

Yes, you can use whey, casein, or plant-based protein powders in both the chicken marinade and potato sauce without significantly altering the recipe’s texture or taste.

• Is this recipe suitable for meal prep?

Absolutely! The chicken and potatoes can be prepared in advance and stored in the refrigerator, making it perfect for quick, nutritious meals throughout the week.

High Protein Honey BBQ Chicken with Creamy Garlic Parmesan Potatoes

• Surprise Your Taste Buds: Indulge in a delightful flavor explosion with the perfect blend of tangy raspberries and creamy vanilla that dances on your palate.
• Impress Without Stress: This recipe looks fancy but comes together easily, making you feel like a professional baker without complicated techniques.
• Create a Showstopper Dessert: Stunning visual appeal with the vibrant raspberry compote peeking through cream cheese frosting creates an Instagram-worthy treat that'll wow friends and family.
• Customize with Ease: Swap raspberries for other fruits or adjust sweetness levels to match your personal taste preferences, making this recipe wonderfully adaptable.

Ingredients for Honey BBQ Chicken & Garlic Parmesan Potatoes

• Chicken: A lean protein source that absorbs the flavorful marinade and provides the primary protein for the dish.

• BBQ Sauce, Honey: Create a sweet and tangy base that coats the chicken with rich flavor.
• Apple Cider Vinegar: Adds brightness and helps tenderize the chicken.
• Dijon Mustard: Provides a subtle sharp and complex flavor to the marinade.

• Smoked Paprika, Garlic Powder, Salt, Black Pepper, Cayenne Pepper: Combine to create a robust and well-balanced spice profile for the chicken.

• Protein Powder: Enhances the protein content and can be mixed into the sauce for added nutrition.

• Potatoes: A hearty base that becomes crispy and golden when roasted.
• Olive Oil: Helps potatoes achieve a crisp exterior and promotes even cooking.

• Greek Yogurt: Provides a tangy, creamy base for the potato topping.
• Parmesan Cheese: Adds a rich, savory flavor to the potato sauce.
• Milk or Broth: Helps create a smooth and pourable sauce consistency.

• Fresh Parsley: Adds a fresh, bright finishing touch to the dish.

How to Cook Honey BBQ Chicken & Parmesan Potatoes

Step 1: Whip Up the Flavor-Packed Marinade

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

If you’re adding protein powder, mix it into the sauce until it becomes completely smooth.

Step 2: Marinate the Chicken

Transfer the chicken to a large bowl or ziplock bag.

Pour the marinade over the chicken, making sure every piece gets coated. Let it sit and soak up the flavors for at least 30 minutes, or if you’re planning ahead, marinate overnight for an even more intense taste.

Step 3: Prepare for Cooking

Set your oven to 400F (200C) or prep your air fryer to 375F. Get ready to transform your marinated chicken into a mouthwatering meal.

Step 4: Cook the Chicken to Perfection

Bake the chicken for 20-25 minutes in the oven (or air fry for 15-18 minutes), flipping halfway through. Make sure the internal temperature reaches 165F (75C) for safe and juicy chicken.

Once done, let the chicken rest for 5 minutes before slicing.

Step 5: Roast the Potato Goodness

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

Spread the seasoned potatoes evenly on a baking sheet and roast for 25-30 minutes, flipping halfway, until they turn golden and crispy.

Step 6: Create the Creamy Parmesan Sauce

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

Mix until the sauce becomes smooth and creamy.

Step 7: Finish and Serve

Once the potatoes are done, toss them in the creamy sauce, ensuring they’re well coated.

Sprinkle some fresh parsley on top for a pop of color and extra flavor. Serve hot and enjoy your protein-packed meal!

Tips for Honey BBQ Chicken & Potatoes

• Let chicken soak overnight in the BBQ sauce mix for deeper, more intense taste that penetrates every bite.
• Blend protein powder into sauce for extra nutrition without changing the recipe's delicious profile.
• Use meat thermometer to ensure chicken reaches exactly 165F, preventing dryness while guaranteeing safe consumption.
• Spread potatoes in single layer on baking sheet, avoiding overcrowding to achieve maximum golden-brown crispiness.
• Adjust creamy Parmesan sauce thickness by adding milk or broth gradually until desired smoothness is reached.

Variations to Try with Honey BBQ Chicken & Potatoes

• Low-Sodium Herb Chicken: Replace BBQ sauce with low-sodium soy sauce, add fresh rosemary and thyme for flavor enhancement.
• Keto-Friendly Version: Swap honey with stevia, use almond flour instead of protein powder, and replace potatoes with cauliflower florets.
• Vegetarian Protein Alternative: Substitute chicken with firm tofu or tempeh, marinate with same sauce and bake until crispy.
• Dairy-Free Creamy Potatoes: Use coconut yogurt instead of Greek yogurt, nutritional yeast instead of Parmesan, and unsweetened almond milk for creamy sauce.

Pairing Ideas for Honey BBQ Chicken & Potatoes

• Harmonize Honey BBQ Chicken with Zesty Wine Pairing: Choose a crisp Riesling or Sauvignon Blanc to complement the sweet and tangy BBQ sauce, cutting through the richness while enhancing the chicken's smoky flavors.
• Elevate Creamy Garlic Potatoes with Craft Beer Match: Select a hoppy pale ale or wheat beer that balances the creamy Parmesan sauce, providing a refreshing contrast to the dish's rich, garlicky profile.
• Create Herbal Side Salad Companion: Prepare a light arugula salad with lemon vinaigrette to add brightness and cut through the meal's richness, offering a palate-cleansing element that refreshes between bites.

Storage Tips for Honey BBQ Chicken & Potatoes

• Transfer leftover chicken and potatoes into airtight containers, separating them to maintain texture. Seal tightly and store in the refrigerator for up to 3-4 days.
• Wrap chicken and potatoes individually in freezer-safe containers or heavy-duty aluminum foil. Label with date and store frozen for 2-3 months. Avoid freezing creamy sauce separately.
• Warm chicken in oven at 350F for 10-15 minutes, covering with foil to prevent drying. Alternatively, use microwave on medium power for 1-2 minutes, checking temperature midway.

High Protein Honey Bbq Chicken & Creamy Garlic Parmesan Potatoes Recipe

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4.8 from 20 reviews

• Total Time: 1 hour 10 minutes
• Yield: 4 1x

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Description

Savor mouthwatering Honey BBQ Chicken with creamy garlic parmesan potatoes, a protein-packed feast that blends sweet and savory flavors. Juicy chicken and perfectly seasoned potatoes promise a delightful meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein and Meat:

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

Seasoning and Spices:

• 1 tablespoon smoked paprika
• 1 tablespoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper

Sauces and Liquids:

• 1/2 cup (120 milliliters) BBQ sauce
• 2 tablespoons (30 milliliters) honey
• 1 tablespoon (15 milliliters) apple cider vinegar
• 1 tablespoon (15 milliliters) Dijon mustard
• 1 tablespoon (15 milliliters) olive oil

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Instructions

1. Craft a vibrant marinade by whisking BBQ sauce, honey, apple cider vinegar, Dijon mustard, olive oil, smoked paprika, garlic powder, salt, black pepper, and cayenne pepper in a small bowl.
2. Incorporate protein powder into the sauce, blending until completely smooth and uniform.
3. Submerge chicken in the marinade within a large bowl or sealed ziplock bag, ensuring thorough coating and refrigerate for minimum 30 minutes or overnight for enhanced flavor development.
4. Heat oven to 400F (200C) or prepare air fryer at 375F for cooking.
5. Transfer marinated chicken to baking dish or air fryer basket, cooking for 20-25 minutes in oven (15-18 minutes in air fryer), rotating midway through cooking process.
6. Verify chicken reaches internal temperature of 165F (75C) for safe consumption.
7. Allow chicken to rest for 5 minutes before slicing to retain moisture.
8. Simultaneously prepare potatoes by combining olive oil, garlic powder, salt, black pepper, and smoked paprika in mixing bowl.
9. Distribute seasoned potatoes evenly across baking sheet, roasting at 400F for 25-30 minutes and turning halfway to achieve golden crispiness.
10. Prepare creamy sauce by blending Greek yogurt, Parmesan cheese, optional protein powder, and milk/broth until silky smooth.
11. Coat roasted potatoes with creamy mixture, ensuring thorough and even distribution.
12. Garnish with fresh parsley and serve immediately while hot.

Notes

• Customize marinade by adjusting spice levels to personal heat tolerance, adding more cayenne for extra kick or reducing for milder flavor.
• Protein powder can enhance nutritional value and texture, but ensure smooth integration by whisking thoroughly into sauce to prevent clumping.
• Marinate chicken overnight for deeper flavor penetration and more tender meat, allowing ingredients to fully infuse into protein.
• For gluten-free version, select certified gluten-free BBQ sauce and verify all ingredient labels carefully to prevent cross-contamination.

• Prep Time: 40 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 290 kcal
• Sugar: 6 g
• Sodium: 370 mg
• Fat: 7 g
• Saturated Fat: 1.2 g
• Unsaturated Fat: 5.5 g
• Trans Fat: 0 g
• Carbohydrates: 10 g
• Fiber: 0.5 g
• Protein: 48 g
• Cholesterol: 95 mg