Description
This high protein honey garlic butter chicken is juicy, flavorful, and coated in a sticky-sweet sauce. It’s paired with a creamy mac & cheese for a comforting meal that’s both satisfying and packed with protein. Perfect for busy weeknights or meal prep!
Ingredients
For the Chicken:
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1.5 lbs boneless, skinless chicken breasts (or thighs)
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Salt and pepper, to taste
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1 tbsp olive oil
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2 tbsp unsalted butter
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4 cloves garlic, minced
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3 tbsp honey
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2 tbsp low-sodium soy sauce
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1 tbsp apple cider vinegar
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1 tsp cornstarch (mixed with 1 tbsp water, optional for thickening)
For the Mac & Cheese:
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8 oz whole wheat elbow macaroni
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1 tbsp butter
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1 tbsp all-purpose flour
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1 cup low-fat milk
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1 cup shredded low-fat cheddar cheese
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1 scoop (about 30g) unflavored or cheddar-flavored protein powder (optional, for extra protein)
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Salt and pepper, to taste
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2 tbsp olive oil
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3 tbsp unsalted butter
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4 cloves garlic, minced
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1/4 cup honey
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3 tbsp low-sodium soy sauce
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Salt and black pepper, to taste
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1 tbsp cornstarch + 2 tbsp water (slurry)
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Optional: chopped green onions and sesame seeds for garnish
For the High Protein Mac & Cheese:
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8 oz high-protein pasta (like chickpea or lentil pasta)
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1 tbsp butter
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1 cup low-fat milk
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1 cup shredded low-fat cheddar cheese
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2 tbsp plain Greek yogurt
Instructions
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Cook the Chicken:
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Season chicken with salt and pepper.
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Heat olive oil in a large skillet over medium heat. Add chicken and cook for 5-6 minutes per side, or until golden brown and fully cooked through. Remove from skillet and set aside.
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Make the Sauce:
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In the same skillet, melt the butter. Add garlic and sauté for about 30 seconds.
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Stir in honey, soy sauce, and apple cider vinegar. Simmer for 2-3 minutes.
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If you want the sauce thicker, stir in the cornstarch slurry and cook until it thickens.
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Combine:
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Slice the cooked chicken and return it to the skillet, tossing it in the sauce to coat well.
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Make the Mac & Cheese:
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Cook macaroni according to package instructions. Drain and set aside.
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In a saucepan, melt butter, then stir in flour to form a roux. Slowly whisk in milk and cook until slightly thickened.
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Stir in cheese and optional protein powder until smooth. Add salt and pepper to taste.
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Mix in the cooked macaroni.
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Serve:
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Plate the mac & cheese and top with sliced honey garlic chicken. Drizzle extra sauce over the top if desired.
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Notes
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You can use pre-cooked grilled chicken for an even faster meal.
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To make it gluten-free, use gluten-free pasta and a gluten-free thickener.
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For added greens, stir in some spinach or steamed broccoli into the mac & cheese.
Nutrition
- Serving Size: 1 plate (chicken + mac & cheese)
- Calories: 512
- Sugar: 12g
- Sodium: 720mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 110mg