Spicy-Sweet Chicken Diablo

Spicy-sweet chicken diablo brings restaurant-quality flavor to your dinner table with minimal effort. Tender chicken breasts are marinated in a bold sauce combining hot sauce, honey, and sour cream, then pan-seared to golden perfection and topped with extra sauce for maximum flavor. This high protein chicken diablo recipe delivers the perfect balance of heat and sweetness in just 25 minutes of active cooking (plus 2-hour marination).

The beauty of this dish is how the creamy, tangy sauce clings to the chicken while caramelizing slightly in the pan. Each bite delivers layers of flavor from the smoky paprika, earthy cumin, and bright hot sauce, all balanced by honey’s natural sweetness. It’s impressive enough for entertaining but simple enough for a weeknight dinner.

Why You’ll Love This High Protein Chicken Diablo Recipe

Each serving provides over 40 grams of protein, making this perfect for anyone focused on fitness goals or looking for a filling, satisfying meal. The marinade does double duty, tenderizing the chicken while infusing it with bold flavors that penetrate deep into the meat.

The sauce is what makes this recipe special. I love the combination of tangy hot sauce, sweet honey, and creamy sour cream that creates a complex flavor profile you won’t find in typical chicken recipes. The paprika and cumin add warmth and depth without overwhelming the dish.

Pounding the chicken breasts thin is the key to quick cooking and juicy results. Thin cutlets cook in just 5-7 minutes per side, which means dinner is ready fast. The even thickness also prevents the honey in the marinade from burning before the chicken cooks through.

This recipe works beautifully for meal prep since the chicken actually tastes better after marinating for several hours or overnight. You can prep everything in advance, then cook when you’re ready to eat. The reserved sauce keeps well in the fridge and reheats perfectly.

Ingredients for High Protein Chicken Diablo Recipe

I always choose chicken breasts that are similar in size so they cook evenly. For this recipe, pounding them to about 1/2 inch thickness is essential for quick cooking and maximum surface area for the marinade. If your chicken breasts are particularly large (over 8 ounces each), consider cutting them in half horizontally before pounding.

For the Marinade and Sauce:

• 1/2 cup hot sauce (such as Frank’s RedHot)
• 1 cup sour cream (full-fat or light)
• 1/2 cup ketchup
• 1/4 cup honey
• 1 1/2 teaspoons paprika
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

For the Chicken:

• 4 chicken breasts (approximately 6-8 oz each), pounded to 1/2 inch thickness
• 2 tablespoons olive oil
• 4 cloves garlic, minced

For Garnish:

• 2-3 whole green onions, thinly sliced

Ingredient Notes:

Frank’s RedHot is the classic choice for this recipe because it has a balanced vinegar tang and moderate heat that doesn’t overpower the other flavors. If you prefer milder heat, use a sauce like Cholula or reduce the amount to 1/3 cup. For serious heat lovers, add a tablespoon of sriracha or use a hotter sauce.

The sour cream provides richness and helps temper the heat while creating a creamy texture. I use full-fat sour cream for the best flavor, but light sour cream or plain Greek yogurt work well if you’re watching calories. Greek yogurt adds extra protein and creates an even tangier sauce.

Honey is crucial for balancing the acidity and heat. It also helps create beautiful caramelization when the chicken cooks. Use regular honey rather than raw honey since it blends more easily into the sauce. The ketchup adds umami depth and a subtle sweetness that rounds out the flavor profile.

How to Make High Protein Chicken Diablo Recipe

The key to exceptional flavor is giving the chicken enough time to marinate. While 2 hours is the minimum, marinating for 4-6 hours or overnight produces noticeably better results. The reserved sauce stays fresh and gets drizzled over the finished chicken for extra flavor.

Prepare the Marinade:

1. In a medium bowl, whisk together the hot sauce, sour cream, ketchup, and honey until completely smooth and well combined. The mixture should be a uniform pale orange color with no streaks.
2. Add the paprika, cumin, salt, and black pepper. Whisk again until all the spices are fully incorporated and the sauce is smooth. Taste and adjust seasoning if desired.
3. Pour half of the sauce mixture (about 1 cup) into a shallow dish or large zip-top bag. Set aside the remaining half in a covered container in the refrigerator. This reserved portion will be your finishing sauce.

Marinate the Chicken:

4. Place the pounded chicken breasts in the shallow dish or zip-top bag with the sauce. Turn the chicken several times to ensure every piece is completely coated. If using a bag, press out as much air as possible before sealing.
5. Cover the dish with plastic wrap or seal the bag, then refrigerate for at least 2 hours. For best results, marinate for 4-6 hours or overnight, turning the chicken once or twice if you remember.

Cook the Chicken:

6. When ready to cook, remove the chicken from the refrigerator and let it sit at room temperature for 10-15 minutes while you prepare your cooking area. This helps the chicken cook more evenly.
7. Heat the olive oil in a large skillet (preferably cast iron or stainless steel) over medium-high heat. Once the oil is shimmering, add the minced garlic and sauté for 30-45 seconds until fragrant but not browned. Don’t let the garlic burn.
8. Remove the chicken from the marinade, letting excess marinade drip off back into the dish. Discard all the used marinade. Place the chicken breasts in the hot skillet, being careful not to overcrowd the pan. Work in batches if necessary.
9. Cook the chicken for 5-7 minutes on the first side without moving it. You want a nice golden-brown crust to form. The edges should turn opaque about halfway up the chicken.
10. Flip the chicken carefully using tongs and cook for another 5-7 minutes on the second side. The chicken is done when it reaches an internal temperature of 165°F in the thickest part and the juices run clear. If the honey in the marinade starts to burn, reduce the heat to medium.

Warm the Sauce and Serve:

11. While the chicken finishes cooking, place the reserved sauce in a small saucepan over medium-low heat. Warm it gently for 3-5 minutes, stirring occasionally, until heated through. Don’t let it boil.
12. Transfer the cooked chicken to serving plates. Spoon the warmed sauce generously over each piece, making sure to get plenty of that creamy, spicy-sweet sauce on every serving.
13. Garnish with thinly sliced green onions for a fresh pop of color and mild onion flavor. Serve immediately while the chicken is hot and the sauce is warm.

Pro tip: If you want extra caramelization on the chicken, increase the heat to high for the last minute of cooking on each side. Watch it carefully to prevent burning, especially where the honey has caramelized.

What to Serve with High Protein Chicken Diablo Recipe

This bold, flavorful chicken needs sides that complement the spicy-sweet sauce without competing with it.

Yellow Rice: Fluffy saffron-scented rice is the traditional pairing. The mild, slightly sweet rice soaks up the sauce beautifully and provides a perfect neutral base. For more complete meal ideas, check out our collection of easy dinner recipes.

Cilantro Lime Rice: White or brown rice tossed with fresh cilantro, lime juice, and a touch of butter offers a bright, citrusy contrast to the rich sauce. The lime cuts through the creaminess perfectly.

Quinoa: Light, fluffy quinoa adds extra protein and a nutty flavor that pairs nicely with the spiced chicken. It’s also a great option if you’re looking for a whole grain side.

Fresh Garden Salad: A crisp green salad with cucumber, tomatoes, and a light vinaigrette provides cooling contrast to the heat. Keep the dressing simple so it doesn’t clash with the bold chicken flavors.

Roasted Vegetables: Roasted broccoli, asparagus, or Brussels sprouts seasoned with olive oil, salt, and pepper add healthy greens and a slight char that complements the caramelized chicken.

Garlic Mashed Potatoes: Creamy mashed potatoes absorb the sauce wonderfully and help balance the heat. The garlic ties in nicely with the garlic in the chicken.

Black Beans and Corn: A simple side of black beans and corn seasoned with cumin and lime creates a Southwestern-inspired plate. Add diced bell peppers for extra color and crunch.

Pro Tips & Variations

Pounding Chicken Properly: Place each chicken breast between two pieces of plastic wrap or in a zip-top bag. Use a meat mallet or rolling pin to pound from the center outward until the chicken is an even 1/2 inch thick throughout. This prevents thin edges from overcooking while thick centers stay raw.

Marination Time: While 2 hours is the minimum for decent flavor, 4-6 hours produces significantly better results. The chicken becomes more tender and the flavors penetrate deeper. Overnight marination is ideal for maximum flavor development.

Controlling Heat Level: For mild heat, use only 1/3 cup hot sauce or choose a very mild sauce. For medium heat, stick with the recipe as written using Frank’s RedHot. For extra spice, add 1 tablespoon sriracha or use a hotter sauce like Cholula or Tabasco.

Grilling Option: This chicken is excellent on the grill. Preheat your grill to medium-high heat, brush the grates with oil, and grill the marinated chicken for 5-6 minutes per side. The charred bits add amazing flavor that complements the spicy-sweet sauce.

Oven Method: You can bake this chicken at 205°C (400°F) for 18-22 minutes if you prefer not to pan-sear. The chicken won’t have the caramelized crust, but it will still be delicious and hands-off.

Protein Swap: Chicken thighs work beautifully and stay even moister than breasts. Use boneless, skinless thighs and cook for 6-8 minutes per side. Pork chops also work well with this marinade and cooking method. If you love bold, spicy dinners, try our sticky sweet chili chicken for another flavor-packed option.

Lower-Fat Version: Substitute light sour cream or plain Greek yogurt for the full-fat sour cream. Greek yogurt adds extra protein while reducing calories and fat. The sauce will be slightly tangier but equally delicious.

Make It Spicier: Add 1/4 teaspoon cayenne pepper to the marinade, or top the finished chicken with sliced jalapeños. A squeeze of fresh lime juice over the plated chicken also brightens the flavors.

Storage & Reheating Tips

This chicken diablo stores well and makes excellent leftovers. Store the cooked chicken and any remaining sauce in separate airtight containers in the refrigerator for up to 3 days. Keeping them separate prevents the chicken from getting soggy.

To reheat, I prefer using a skillet over medium-low heat. Add a splash of water or chicken broth to the pan, cover, and warm the chicken for 3-4 minutes per side until heated through. Heat the sauce separately in a small saucepan or microwave, then pour it over the warmed chicken.

The microwave works for quick reheating. Place the chicken on a microwave-safe plate, cover with a damp paper towel, and heat on 50% power in 1-minute intervals until warmed through. Heat the sauce separately and add it after the chicken is warm to maintain the best texture.

The cooked chicken freezes reasonably well for up to 2 months. Wrap individual pieces tightly in plastic wrap, then place them in a freezer-safe container or bag. I don’t recommend freezing the sauce since the sour cream can separate when thawed. Instead, make fresh sauce when you’re ready to serve the frozen chicken.

For meal prep, you can marinate the chicken up to 24 hours in advance. Cook it fresh when you’re ready to eat for the best texture and flavor. The reserved sauce keeps well in the fridge for up to 4 days, so you can make it ahead too.

Common Questions

Can I use chicken thighs instead of breasts? Absolutely. Boneless, skinless chicken thighs work beautifully and stay even moister than breasts. They need slightly longer cooking time, about 6-8 minutes per side. The extra fat in thighs makes them more forgiving if you accidentally overcook them slightly.

What if I don’t have time to marinate for 2 hours? You can marinate for as little as 30 minutes in a pinch, but the flavor won’t be as deep. If you’re short on time, make extra sauce and baste the chicken while it cooks to add more flavor. The chicken will still be tasty, just not as intensely flavored.

Is this recipe very spicy? With Frank’s RedHot, this recipe has moderate heat that most people find pleasant. The honey and sour cream balance the spice considerably. If you’re very sensitive to heat, start with 1/3 cup hot sauce and add more to taste.

Can I make this dairy-free? Yes. Replace the sour cream with coconut cream or cashew cream. The flavor will be different but still delicious. You could also use a dairy-free yogurt alternative, though the sauce will be thinner.

Why do I need to pound the chicken? Pounding the chicken to an even thickness ensures it cooks uniformly. Without pounding, the thick center will still be raw when the thin edges are overcooked. Even thickness also maximizes the surface area for marinade contact and allows for quick cooking that keeps the chicken juicy.

This high protein chicken diablo recipe proves that bold flavors don’t require complicated techniques or hard-to-find ingredients. The spicy-sweet sauce, tender chicken, and beautiful caramelization create a dinner that’s both exciting and comforting. Looking for more high-protein dinners? Our high protein egg roll in a bowl is another quick favorite that comes together in under 30 minutes.