Description
A protein-packed, flavorful meal featuring juicy Honey BBQ Chicken paired with creamy Garlic Parmesan Potatoes. The BBQ chicken is marinated in a tangy honey BBQ sauce, and the potatoes are roasted to perfection and tossed in a high-protein creamy garlic sauce. A healthy and indulgent meal that will satisfy your taste buds while keeping your macros in check!
Ingredients
Scale
- For the Honey BBQ Chicken:
- 2 lbs chicken breast (or thighs for extra juiciness)
- 1/2 cup BBQ sauce (choose a high-protein or sugar-free version)
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp cayenne pepper (optional for heat)
- 1 scoop unflavored protein powder (optional for extra protein)
For the Creamy Garlic Parmesan Potatoes:
- 2 lbs baby potatoes, halved
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp smoked paprika
- 1/2 cup Greek yogurt (for a high-protein creamy sauce)
- 1/4 cup Parmesan cheese, grated
- 1 scoop unflavored protein powder (optional for extra protein)
- 1 tbsp milk or chicken broth (to thin out the sauce if needed)
- Fresh parsley, chopped, for garnish
Instructions
For the Honey BBQ Chicken:
- In a small bowl, whisk together BBQ sauce, honey, apple cider vinegar, Dijon mustard, olive oil, smoked paprika, garlic powder, salt, black pepper, and cayenne pepper.
- If adding protein powder, mix it into the sauce until smooth.
- Place chicken in a large bowl or ziplock bag, pour the sauce over it, and marinate for at least 30 minutes (or overnight for deeper flavor).
- Preheat oven to 400°F (200°C) or set up an air fryer at 375°F.
- Bake for 20-25 minutes (or air fry for 15-18 minutes), flipping halfway, until internal temp reaches 165°F (75°C).
- Let the chicken rest for 5 minutes before slicing.
For the Creamy Garlic Parmesan Potatoes:
- Preheat oven to 400°F (200°C).
- Toss potatoes with olive oil, garlic powder, salt, black pepper, and smoked paprika in a bowl.
- Spread evenly on a baking sheet and roast for 25-30 minutes, flipping halfway, until golden and crispy.
- In a small bowl, mix Greek yogurt, Parmesan cheese, protein powder (if using), and milk/broth until smooth.
- Once potatoes are done, toss them in the creamy sauce and mix well.
- Garnish with fresh parsley and serve hot!
Notes
- You can substitute chicken thighs for chicken breasts for extra juiciness and flavor.
- For a lower-carb version, try substituting the baby potatoes with cauliflower.
- If you’re short on time, you can marinate the chicken for just 30 minutes, though overnight marination gives a deeper flavor.
- You can adjust the cayenne pepper based on your spice preference.
- This recipe can be meal-prepped in advance and stored in the fridge for 3-4 days.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 550 kcal
- Sugar: 10g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 45g
- Cholesterol: 100mg