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High Protein Honey BBQ Chicken with Creamy Garlic Parmesan Potatoes

Sweet and smoky honey BBQ chicken with crispy garlic parmesan potatoes and a creamy protein-packed sauce, delivering 49g of protein per serving.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 5 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 580
Ingredients Equipment Method Notes

Ingredients
  

  • 900 g chicken breast cubed into 1.5-inch pieces
  • 2 tsp garlic powder for chicken
  • 2 tsp smoked paprika for chicken
  • 1.5 tsp cumin
  • 1.3 tsp salt for chicken
  • 1 tsp black pepper
  • 10 ml olive oil for chicken
  • 20 g light butter for cooking
  • 45 g honey
  • 150 g reduced sugar BBQ sauce
  • 2 tbsp parsley chopped
  • 900 g potato cubed, preferably Yukon Gold
  • 1.3 tsp salt for potatoes
  • 2 tsp Italian herb mix for potatoes
  • 2 tsp smoked paprika for potatoes
  • 1.5 tsp garlic powder for potatoes
  • 1.5 tsp onion powder
  • 35 g Parmesan cheese finely grated, for potatoes
  • 10 ml olive oil optional, for potatoes
  • 200 g low fat cottage cheese
  • 250 ml low fat milk
  • 1 tsp Italian herb mix for sauce
  • 1 tsp garlic powder for sauce
  • 30 g Parmesan cheese finely grated, for sauce

Equipment

  • Large baking sheet
  • Large skillet or pan
  • Blender
  • large mixing bowl

Method
 

  1. Preheat your oven to 220°C (425°F).
  2. In a large bowl, toss cubed potatoes with salt, Italian herb mix, smoked paprika, garlic powder, onion powder, and olive oil until evenly coated.
  3. Spread potatoes in a single layer on a baking sheet without crowding. Roast for 20 to 22 minutes until crisp and golden on the edges.
  4. Once removed from the oven, immediately toss the hot potatoes with 35g of finely grated Parmesan cheese.
  5. While potatoes roast, toss cubed chicken with garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil in a large bowl.
  6. Heat a large pan with light butter over medium-high heat. Cook chicken in batches to avoid overcrowding, about 5-7 minutes per batch, until browned on all sides and fully cooked through to 75°C (165°F) internal temperature.
  7. Lower the heat to medium-low and add honey and BBQ sauce to the pan with all the chicken. Stir until the sauce is glossy and coats each piece, about 2-3 minutes. Finish with chopped parsley.
  8. For the creamy sauce, blend cottage cheese, milk, Italian herb mix, and garlic powder in a blender until completely smooth, about 30-45 seconds.
  9. Stir in 30g of Parmesan cheese. You can warm the sauce gently in a pan over low heat if preferred, or serve at room temperature.
  10. Assemble bowls by dividing the roasted potatoes and honey BBQ chicken evenly among 5 servings, then drizzle with the creamy protein sauce.

Notes

Storage: Store chicken, potatoes, and sauce separately in airtight containers for up to 4 days. Reheat potatoes in the oven at 200°C (400°F) for 5-7 minutes to restore crispiness. Chicken and sauce can be microwaved together for 1-2 minutes.
Substitutions: Turkey breast or boneless skinless chicken thighs work great. For dairy-free, use nutritional yeast instead of Parmesan and unsweetened almond or oat milk.
Meal Prep: Portion into 5 containers with sauce kept separate. Add sauce just before eating for best results.
Variations: Swap potatoes for cauliflower florets for lower carb option. Add cayenne or sriracha to BBQ sauce for heat.