High Protein Honey BBQ Chicken & Garlic Parmesan Potatoes

High Protein Honey BBQ Chicken & Garlic Parmesan Potatoes

This High Protein Honey BBQ Chicken & Garlic Parmesan Potatoes recipe is a total game-changer for meal prep or weeknight dinners. The sweet, tangy, and smoky chicken pairs perfectly with crispy, golden potatoes coated in garlic and Parmesan. It’s satisfying, protein-packed, and tastes indulgent while staying balanced and macro-friendly.

Time Overview

Prep Time: 20 minutes

Cook Time: 30–35 minutes

Total Time: 50–55 minutes

Servings: 4–6

Ingredients

For the Honey BBQ Chicken

1.5 lbs (about 3 chicken breasts or 6 thighs), cubed

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

½ tsp smoked paprika

Salt & black pepper to taste

Honey BBQ Sauce

½ cup BBQ sauce (your favorite brand)

2 tbsp honey

1 tbsp apple cider vinegar

1 tsp Worcestershire sauce (optional)

½ tsp chili flakes (optional, for heat)

For the Garlic Parmesan Potatoes

1.5 lbs (about 4 medium) russet or gold potatoes, diced into cubes

2 tbsp olive oil

3 garlic cloves, minced

½ tsp garlic powder

½ tsp dried oregano

¼ tsp crushed red pepper flakes (optional)

Salt & pepper to taste

¼ cup grated Parmesan cheese

Fresh parsley, chopped (for garnish)

Instructions

Step 1: Prep the Potatoes

Preheat oven to 425°F (220°C).

In a large bowl, toss diced potatoes with olive oil, garlic, garlic powder, oregano, salt, pepper, and chili flakes.

Spread potatoes on a lined baking sheet in a single layer.

Bake for 25–30 minutes, flipping halfway through. In the last 5 minutes, sprinkle Parmesan over the top and finish baking until crispy and golden.

Step 2: Cook the Chicken

While potatoes bake, heat olive oil in a large skillet over medium heat.

Season the chicken with garlic powder, onion powder, smoked paprika, salt, and pepper.

Add chicken to the skillet and sear on all sides until cooked through and golden (about 8–10 minutes).

Lower the heat and pour in the BBQ sauce, honey, vinegar, and Worcestershire. Stir to coat and let simmer 4–5 minutes until thickened and glossy.

Step 3: Assemble

Divide the garlic Parmesan potatoes and honey BBQ chicken evenly into meal prep containers or serve hot for dinner.

Garnish with fresh chopped parsley and a sprinkle of extra Parmesan if desired.

Tips & Variations

Cooking Tips:

Even Roasting: Cut potatoes into uniform-sized cubes to ensure they roast evenly.

Crispy Finish: Broil the potatoes for the last 2–3 minutes to get a golden, crispy crust.

Sticky BBQ Glaze: Let the chicken simmer in the honey BBQ sauce uncovered to allow it to reduce and coat the meat beautifully.

Meal Prep Friendly: Cool completely before sealing in meal prep containers to prevent sogginess from condensation.

Flavor Variations:

Spicy Kick: Add cayenne or chipotle powder to the chicken seasoning or toss in sriracha with the BBQ sauce.

Different Protein: Swap chicken for ground turkey, tofu, shrimp, or lean beef.

Lighter Potatoes: Use roasted cauliflower or mashed sweet potatoes instead of regular potatoes for a lower-carb option.

Sauce Swap: Try a buffalo-honey mix or teriyaki glaze in place of the BBQ sauce for a new flavor twist.

Fresh Herbs: Add chopped rosemary, thyme, or basil to the potatoes for an herby aroma.

Q&A – Frequently Asked Questions

Q: Can I make this recipe dairy-free?

A: Yes! Just omit the Parmesan cheese or use a dairy-free alternative. The rest of the recipe is naturally dairy-free.

Q: How do I store and reheat leftovers?

A: Store in airtight containers in the fridge for up to 4 days. Reheat in the microwave or pop into the oven/air fryer at 350°F (175°C) for 10–15 minutes to regain crispiness.

Q: What’s the best type of potato to use?

A: Yukon gold or red potatoes work well because they roast beautifully and hold their shape. Russets are great too, but they’re slightly starchier.

Q: Can I air fry the potatoes instead of baking?

A: Absolutely! Air fry at 400°F (200°C) for about 15–18 minutes, shaking halfway through, until golden and crisp.

Q: Is this recipe kid-friendly?

A: Very much so! Just reduce the spice if needed. Kids tend to love the sweet BBQ glaze and cheesy potatoes.

Q: Can I use pre-cooked chicken?

A: Yes, just shred or cube it, warm it up, and toss it with the honey BBQ glaze before serving.

Nutrition (Per Serving – 1/6 recipe)

Conclusion

This High Protein Honey BBQ Chicken & Garlic Parmesan Potatoes dish checks all the boxes — flavorful, nutritious, easy to prep, and perfect for leftovers or weekly meals. Whether you’re bulking up your protein intake or just want a comforting yet clean meal, this combo is a guaranteed crowd-pleaser.