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Looking for a delicious high protein BBQ chicken recipe that satisfies both your taste buds and fitness goals? This Honey BBQ Chicken with Creamy Parmesan Potatoes delivers an impressive protein punch while offering incredible flavor. The tender, juicy chicken is glazed with a sweet and tangy honey BBQ sauce while the creamy parmesan potatoes provide the perfect savory side. This high protein BBQ chicken dish is ideal for meal prep, family dinners, or when you need a protein-rich meal that doesn’t sacrifice on taste.
Why You'll Love This Recipe
- Protein-packed meal with approximately 40g of protein per serving, making it perfect for fitness enthusiasts and those looking to increase their protein intake
- Balanced macronutrients with lean protein from chicken, complex carbs from potatoes, and healthy fats from the creamy parmesan sauce
- Sweet and tangy honey BBQ sauce creates a caramelized glaze that’s both flavorful and helps lock in moisture for perfectly juicy chicken
- Complete meal in one recipe with protein and sides, eliminating the need to prepare multiple dishes
- Versatile recipe that can be adjusted for different dietary needs while maintaining its high protein content
Why This High Protein BBQ Chicken Recipe Works
This high protein BBQ chicken recipe stands out from standard barbecue chicken for several important reasons. First, the cooking method ensures maximum protein retention while creating that perfect BBQ char we all love. By searing the chicken before finishing it with the sauce, you lock in the juices and create a more protein-dense meal.
The honey in the BBQ sauce isn’t just for flavor—it creates a beautiful caramelization that seals in moisture while adding a depth of flavor that complements the protein-rich chicken. This caramelization process is key to developing those complex flavors without adding unnecessary calories.
The creamy parmesan potatoes provide the perfect balance to the sweet and tangy chicken. The potatoes offer complex carbohydrates that help with protein utilization, while the parmesan adds another protein source to the overall meal. This thoughtful pairing makes the dish not only delicious but nutritionally balanced.
Unlike many restaurant BBQ chicken dishes that rely heavily on sugar-laden sauces, this recipe uses natural sweeteners and focuses on enhancing the natural flavors of the chicken. The result is a high protein BBQ chicken dish that satisfies cravings without compromising your nutrition goals.
What You’ll Need for High Protein BBQ Chicken with Creamy Parmesan Potatoes
Ingredients
For the High Protein BBQ Chicken:
- 4 boneless, skinless chicken breasts (about 6-8 oz each)
- 2 tablespoons olive oil
- 1/2 cup BBQ sauce (low sugar preferred)
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- Salt and pepper to taste
For the Creamy Parmesan Potatoes:
- 2 pounds baby potatoes, halved
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1/2 cup chicken broth
- 1/3 cup heavy cream
- 1/2 cup grated parmesan cheese
- 2 tablespoons fresh chopped parsley
- Salt and pepper to taste
Tools
- Large skillet or grill pan
- Medium saucepan
- Meat thermometer
- Mixing bowls
- Measuring cups and spoons
- Tongs
- Whisk
- Sharp knife and cutting board
How to Make High Protein BBQ Chicken with Creamy Parmesan Potatoes
Start by preparing the chicken. Season the chicken breasts with salt, pepper, garlic powder, and smoked paprika. Heat olive oil in a large skillet over medium-high heat. Once hot, add the chicken breasts and sear for 5-6 minutes on each side until golden brown. While the chicken is cooking, combine BBQ sauce, honey, and apple cider vinegar in a small bowl.
For a perfect barbecue chicken result, reduce heat to medium-low and pour the BBQ sauce mixture over the chicken. Allow it to simmer for another 5-7 minutes, occasionally spooning the sauce over the chicken until it reaches an internal temperature of 165°F (74°C) and the sauce has thickened into a glaze.
While the chicken is cooking, prepare the creamy parmesan potatoes. Boil the halved potatoes in salted water for about 15 minutes or until fork-tender. Drain and set aside. In the same pot, melt butter over medium heat and add minced garlic, sautéing for 1 minute until fragrant. Add chicken broth and bring to a simmer.
Reduce the heat and stir in heavy cream and parmesan cheese, whisking until smooth. Return the potatoes to the pot and gently toss to coat with the creamy sauce. Season with salt and pepper, and sprinkle with fresh parsley before serving.
To serve, plate the chicken and spoon any remaining glaze from the pan over the top. Serve alongside the creamy parmesan potatoes for a complete high protein meal that’s as delicious as it is nutritious.
Chef's Helpful Tips
- Pound chicken breasts to an even thickness before cooking to ensure they cook evenly and retain maximum moisture, which is crucial for a high-protein dish
- Let the chicken rest for 5 minutes after cooking before slicing to allow the juices to redistribute throughout the meat, resulting in juicier chicken and better protein integrity
- For extra protein and flavor, add a tablespoon of Greek yogurt to your BBQ sauce mixture—it adds tanginess and boosts the protein content even further
- When making the parmesan sauce, gradually add the cheese off the heat to prevent it from becoming stringy or separating, ensuring a smooth, creamy texture
- For meal prep, slightly undercook the chicken by about 2 minutes, as it willcontinue cooking when you reheat it, preventing it from becoming dry and tough
Serving and Storage Tips for High Protein BBQ Chicken
Serving Tips
This high protein BBQ chicken dish is best served hot, with the sauce still bubbling and the potatoes creamy. For presentation, slice the chicken against the grain before serving and drizzle with extra sauce from the pan. Garnish with fresh herbs like parsley or chives to add a pop of color and freshness.
For a complete meal, consider adding a simple green vegetable like steamed broccoli or a side salad to bring additional nutrients and color to the plate. If you’re serving for a special occasion, a creamy garlic shrimp pasta makes an excellent appetizer.
When meal prepping, portion the chicken and potatoes into individual containers. Keep the sauce separate in small containers and drizzle it over the chicken just before eating to prevent the chicken from becoming soggy. This high protein BBQ chicken recipe makes excellent leftovers and can be enjoyed cold in salads or sandwiches.
For storage, allow the chicken and potatoes to cool completely before refrigerating. Store in airtight containers for up to 3-4 days. For longer storage, you can freeze the chicken (without the sauce) for up to 3 months. The potatoes don’t freeze well due to their cream content, so it’s best to make those fresh when needed.
To reheat, microwave on medium power with a damp paper towel over the container to retain moisture, or reheat in a covered skillet over low heat with a splash of water or broth to prevent drying out.
Mistakes to Avoid while making High Protein BBQ Chicken
One common mistake when preparing high protein BBQ chicken is cooking the chicken at too high a temperature. This can cause the outside to burn while the inside remains undercooked. Always maintain a medium heat and use a meat thermometer to ensure the chicken reaches 165°F without overcooking.
Another frequent error is adding the BBQ sauce too early in the cooking process. The sugars in the sauce can burn quickly, resulting in a bitter taste. Add the sauce only in the last 5-7 minutes of cooking for the best flavor and texture, similar to what you’d find in a Southern BBQ chicken recipe.
Many cooks overlook the importance of properly seasoning the chicken before adding the sauce. The base seasoning provides depth of flavor that the sauce alone cannot achieve. Always season your chicken with salt, pepper, and spices before cooking.
For the potatoes, a common mistake is not allowing them to drain properly after boiling, which can lead to a watery sauce. Make sure to drain thoroughly and even let them steam dry for a minute before adding to the cream sauce.
Finally, rushing the cooking process is a significant error. High protein dishes like this BBQ chicken benefit from slower cooking to develop flavors and maintain moisture. Give yourself enough time to cook properly, and don’t increase the heat to speed things up.
You Must Know
- Chicken breasts can easily dry out if overcooked, so using a meat thermometer is crucial—remove the chicken from heat once it reaches 165°F (74°C) to maintain juiciness and protein quality
- The type of BBQ sauce you choose significantly impacts the final flavor profile and nutritional content—opt for lower sugar varieties with natural ingredients to keep the dish healthier while maintaining flavor
- For maximum protein absorption, pair this high protein BBQ chicken with the creamy parmesan potatoes as the combination of protein and complex carbohydrates helps optimize muscle recovery and growth
- When reheating leftovers, adding a splash of chicken broth before microwaving or reheating in a covered pan helps restore moisture to the chicken, preventing that dry, leftover taste
Suggestions for High Protein BBQ Chicken Recipe Variations
For a spicy twist on this high protein BBQ chicken, add 1-2 teaspoons of cayenne pepper or chipotle powder to your BBQ sauce mixture. The heat pairs wonderfully with the sweet honey and adds a metabolism-boosting element to this protein-rich meal. You could also draw inspiration from Filipino-style barbecue chicken by adding some soy sauce and lemon to your marinade.
If you’re following a lower-carb diet, substitute the potatoes with cauliflower florets. Prepare them the same way as the potatoes for a creamy, low-carb side that still complements the high protein BBQ chicken beautifully. This variation maintains the protein content while reducing overall carbohydrates.
For those who prefer dark meat, boneless skinless chicken thighs make an excellent substitute for chicken breasts. They contain slightly more fat but remain high in protein and offer more moisture and flavor. Adjust cooking time accordingly as thighs typically cook faster than breasts.
To make this dish dairy-free, replace the creamy parmesan sauce with a coconut milk-based alternative. Use full-fat coconut milk and nutritional yeast for a similar creamy texture and cheesy flavor without the dairy. This variation works well for those with lactose intolerance while still providing a satisfying accompaniment to the high protein BBQ chicken.
For an extra protein boost, consider adding a protein-rich side like quinoa or black beans instead of or alongside the potatoes. These additions complement the BBQ flavors while increasing the overall protein content of the meal, making it even more satisfying and nutritionally balanced.
FAQs:
This high protein BBQ chicken dish contains approximately 40-45 grams of protein per serving, primarily from the chicken breast. A typical 6-8 oz chicken breast provides about 35-40 grams of protein, and the parmesan cheese in the potatoes adds another 5-7 grams. This makes it an excellent meal choice for those looking to increase their protein intake, whether for muscle building, weight management, or general nutrition goals.
Absolutely! This high protein BBQ chicken recipe works beautifully on a grill. Preheat your grill to medium-high heat (about 375-400°F), and grill the seasoned chicken for 5-7 minutes per side. Add the BBQ sauce mixture during the last 3-4 minutes of cooking, turning occasionally to create a caramelized glaze. Grilling adds a wonderful smoky flavor that complements the BBQ sauce perfectly. Just be sure to use a meat thermometer to ensure the chicken reaches 165°F internal temperature.
To make this high protein BBQ chicken recipe even healthier, opt for a sugar-free or low-sugar BBQ sauce and use less honey in the glaze. For the potatoes, substitute half-and-half for the heavy cream and reduce the amount of parmesan cheese. You can also replace the potatoes with a lower-carb vegetable like cauliflower or add extra vegetables such as roasted Brussels sprouts or a side salad. These modifications maintain the high protein content while reducing calories and improving the overall nutrient profile.
Yes, boneless skinless chicken thighs work excellently in this high protein BBQ chicken recipe. Thighs contain slightly less protein than breasts (about 26g per 6oz serving compared to 35g in breasts), but they offer more moisture and flavor. They also cook more quickly—usually needing only 4-5 minutes per side. The higher fat content in thighs helps them remain juicy and tender, which is perfect for BBQ recipes. If using thighs, trim excess fat before cooking to keep the dish leaner.
This high protein BBQ chicken recipe is ideal for meal prep. The chicken maintains its moisture and flavor when stored properly, and the dish provides balanced macronutrients for a complete meal. For best results, slightly undercook the chicken by 1-2 minutes when preparing for meal prep, as it will continue cooking when reheated. Store the chicken and potatoes in separate compartments if using divided containers. The prepared meals will keep well in the refrigerator for 3-4 days. For longer storage, freeze the chicken (without sauce) for up to 3 months and prepare fresh potatoes when needed.
Conclusion
This High Protein Honey BBQ Chicken with Creamy Parmesan Potatoes offers the perfect balance of flavor and nutrition. By following the techniques and tips outlined in this recipe, you’ll create a meal that not only satisfies your protein needs but also delights your taste buds. The sweet and tangy BBQ glaze perfectly complements the juicy chicken, while the creamy parmesan potatoes provide a rich and satisfying side.
Whether you’re meal prepping for the week ahead, cooking for a family dinner, or looking to add more protein to your diet without sacrificing flavor, this high protein BBQ chicken recipe delivers on all fronts. The versatility of this dish also means you can adapt it to suit various dietary preferences while maintaining its high protein content.
For more protein-packed recipes that don’t compromise on taste, check out our Ultimate Chicken Casserole or try something sweet yet protein-rich with our Keto Cloud Cake. Remember that high protein meals don’t have to be boring or bland—this BBQ chicken recipe proves that nutrition and incredible flavor can go hand in hand.
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📖 Recipe Card
High Protein Honey BBQ Chicken with Creamy Parmesan Potatoes
- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
A flavorful and nutritious high-protein meal featuring juicy honey BBQ glazed chicken breasts paired with creamy parmesan baby potatoes. This dish delivers around 40-45g of protein per serving, making it perfect for fitness enthusiasts or anyone seeking a satisfying, balanced meal without sacrificing taste.
Ingredients
- 4 boneless, skinless chicken breasts (6–8 oz each)
- 2 tablespoons olive oil
- 1/2 cup BBQ sauce (low sugar preferred)
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 2 pounds baby potatoes, halved
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1/2 cup chicken broth
- 1/3 cup heavy cream
- 1/2 cup grated parmesan cheese
- 2 tablespoons fresh chopped parsley
- Salt and pepper to taste
Instructions
- Season chicken breasts with garlic powder, paprika, salt, and pepper.
- Sear in olive oil over medium-high heat for 5–6 minutes per side until golden.
- Mix BBQ sauce, honey, and vinegar; reduce heat and pour over chicken.
- Simmer 5–7 minutes until sauce thickens and chicken reaches 165°F.
- Boil potatoes 15 mins; drain.
- In same pot, sauté garlic in butter. Add broth, then cream and parmesan.
- Return potatoes to pot, toss to coat, season with salt, pepper, and parsley.
- Serve chicken sliced with glaze spooned over top alongside creamy potatoes.
Notes
- Use a meat thermometer to avoid overcooking the chicken.
- Add Greek yogurt to BBQ sauce for extra protein and creaminess.
- For meal prep, slightly undercook the chicken; reheat gently later.
- Cauliflower can be swapped for potatoes for a lower-carb version.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast + 1/4 potatoes
- Calories: 520 calories
- Sugar: 9g
- Sodium: 580mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 43g
- Cholesterol: 115mg
Keywords: grilled chicken, BBQ chicken, chicken breast, creamy potatoes, high protein dinner, low sugar BBQ, gluten-free chicken, healthy meal prep