Healthy High Protein Honey Garlic Chicken – Simple, Flavorful, and Satisfying

This Healthy High Protein Honey Garlic Chicken hits that sweet spot between comfort food and clean eating. It’s sticky, garlicky, and full of real flavor, yet light enough for weeknights. The sauce is glossy and addictive without being heavy, and the chicken stays juicy and tender.

If you’re trying to eat more protein without sacrificing taste, this recipe makes it easy. Serve it with rice, quinoa, or veggies, and you’ve got a balanced meal that feels like takeout—just better.

Save

Healthy High Protein Honey Garlic Chicken - Simple, Flavorful, and Satisfying

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5 pounds boneless, skinless chicken (breasts for leaner, thighs for juicier; cut into bite-size pieces)
• 1 tablespoon olive oil (or avocado oil)
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (optional but recommended)
• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 3 tablespoons honey (up to 4 if you prefer sweeter)
• 2 tablespoons rice vinegar (or apple cider vinegar)
• 1/2 cup low-sodium chicken broth
• 1–2 teaspoons cornstarch mixed with 2 teaspoons water (slurry, for thickening)
• 1/2 teaspoon crushed red pepper flakes (optional, for heat)
• 1 teaspoon sesame oil (optional, for depth)
• Salt and black pepper, to taste
• Sesame seeds and chopped green onions, for garnish
• Serve with: steamed broccoli, snap peas, cauliflower rice, brown rice, or quinoa

Method

 

1. Prep the chicken. Pat the chicken dry and season lightly with salt and pepper. Cutting into similar-sized pieces helps it cook evenly.
2. Whisk the sauce. In a bowl, mix soy sauce, honey, rice vinegar, chicken broth, red pepper flakes, and sesame oil. Taste and adjust sweetness or salt now.
3. Sear the chicken. Heat olive oil in a large skillet over medium-high. Add the chicken in a single layer and cook 4–6 minutes, stirring occasionally, until browned and almost cooked through. Remove to a plate.
4. Sauté aromatics. In the same pan, reduce heat to medium. Add garlic and ginger. Cook 30–45 seconds until fragrant, stirring constantly so they don’t burn.
5. Build the sauce. Pour the sauce mixture into the pan and bring to a gentle simmer for 1–2 minutes.
6. Thicken it. Stir in the cornstarch slurry and simmer another 1–2 minutes until glossy and slightly thick.
7. Combine. Return the chicken (and any juices) to the pan. Toss to coat and cook 2–3 more minutes until the chicken is cooked through and the sauce clings.
8. Finish and serve. Garnish with sesame seeds and green onions. Serve over rice or veggies. Add extra red pepper flakes if you like heat.

What Makes This Special

Save

This recipe delivers a high-protein punch with lean chicken breast or thighs and a balanced honey garlic sauce that won’t weigh you down. It’s fast—ready in about 25 minutes—and cooks in one pan, so clean-up is minimal.

The sauce uses simple pantry staples, and you can easily tweak the sweetness, heat, or salt to your taste. Best of all, it reheats well, making it great for meal prep.

Ingredients

• 1.5 pounds boneless, skinless chicken (breasts for leaner, thighs for juicier; cut into bite-size pieces)
• 1 tablespoon olive oil (or avocado oil)
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (optional but recommended)
• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 3 tablespoons honey (up to 4 if you prefer sweeter)
• 2 tablespoons rice vinegar (or apple cider vinegar)
• 1/2 cup low-sodium chicken broth
• 1–2 teaspoons cornstarch mixed with 2 teaspoons water (slurry, for thickening)
• 1/2 teaspoon crushed red pepper flakes (optional, for heat)
• 1 teaspoon sesame oil (optional, for depth)
• Salt and black pepper, to taste
• Sesame seeds and chopped green onions, for garnish
• Serve with: steamed broccoli, snap peas, cauliflower rice, brown rice, or quinoa

How to Make It

Save

1. Prep the chicken. Pat the chicken dry and season lightly with salt and pepper. Cutting into similar-sized pieces helps it cook evenly.
2. Whisk the sauce. In a bowl, mix soy sauce, honey, rice vinegar, chicken broth, red pepper flakes, and sesame oil.

   Taste and adjust sweetness or salt now.

3. Sear the chicken. Heat olive oil in a large skillet over medium-high. Add the chicken in a single layer and cook 4–6 minutes, stirring occasionally, until browned and almost cooked through. Remove to a plate.
4. Sauté aromatics. In the same pan, reduce heat to medium.

   Add garlic and ginger. Cook 30–45 seconds until fragrant, stirring constantly so they don’t burn.

5. Build the sauce. Pour the sauce mixture into the pan and bring to a gentle simmer for 1–2 minutes.
6. Thicken it. Stir in the cornstarch slurry and simmer another 1–2 minutes until glossy and slightly thick.
7. Combine. Return the chicken (and any juices) to the pan. Toss to coat and cook 2–3 more minutes until the chicken is cooked through and the sauce clings.
8. Finish and serve. Garnish with sesame seeds and green onions.

   Serve over rice or veggies. Add extra red pepper flakes if you like heat.

How to Store

• Fridge: Store in an airtight container for up to 4 days. Keep rice or grains separate to avoid sogginess.
• Freezer: Freeze portions for up to 3 months.

  Thaw overnight in the fridge before reheating.

• Reheating: Warm gently on the stove with a splash of water or broth, or microwave in 45-second intervals, stirring between bursts.

Benefits of This Recipe

• High protein: Lean chicken provides a strong protein base that supports muscle recovery and keeps you full.
• Balanced macros: A touch of honey for carbs, minimal added fat, and lots of flavor from garlic, ginger, and soy.
• Fast and flexible: Great for weeknights and easy to adapt to gluten-free or lower-carb needs.
• Meal-prep friendly: Holds up well in the fridge and freezer, making it a practical make-ahead option.
• Better-than-takeout flavor: Big taste with cleaner ingredients you control.

Pitfalls to Watch Out For

• Overcrowding the pan: Steams the chicken instead of browning it. Cook in batches if needed.
• Burning the garlic: It turns bitter fast. Keep heat moderate and stir constantly.
• Overcooking the chicken: Especially with breasts, it dries out.

  Pull it as soon as it’s just cooked through.

• Too sweet or too salty: Taste the sauce before thickening and adjust honey or soy to balance.
• Skipping the slurry: The sauce won’t cling without a thickener. Cornstarch or arrowroot both work.

Recipe Variations

• Extra-lean option: Use chicken breasts and reduce oil to 2 teaspoons. Add more broth if the pan gets dry.
• No cornstarch: Simmer longer to reduce, or use 1 teaspoon arrowroot mixed with cold water.
• Spicy honey garlic: Add 1–2 teaspoons sriracha or gochujang to the sauce.
• Citrus twist: Add 1–2 tablespoons orange juice and a bit of zest for brightness.
• Veggie boost: Stir-fry bell peppers, broccoli, or snow peas before adding the sauce.

  Keep them crisp-tender.

• Gluten-free: Swap soy sauce for tamari or coconut aminos (you may need a pinch of salt to compensate).
• Air fryer chicken: Toss chicken with a little oil, salt, and pepper. Air fry at 390°F (200°C) for 8–10 minutes, shaking once, then toss with warmed sauce on the stove.
• Tofu or shrimp: Use extra-firm tofu (pressed and cubed) or shrimp. Adjust cook times—shrimp cooks in 3–4 minutes.

FAQ

How much protein is in a serving?

With chicken breast, you’ll get roughly 30–35 grams of protein per serving (based on four servings from 1.5 pounds).

This can vary depending on sides and exact portion sizes.

Can I cut back on the honey?

Yes. Use 2 tablespoons honey and add a few drops of liquid stevia or a teaspoon of monk fruit sweetener if you want less sugar while keeping that sweet profile.

What’s the best way to keep the sauce glossy?

Use a cool cornstarch slurry and add it to a simmering sauce, not boiling. Stir constantly and cook just until thickened.

If it gets too thick, loosen with a splash of broth.

Is this good for meal prep?

Absolutely. Portion into containers with rice or quinoa and a green veg. It reheats well and keeps its flavor for up to four days.

Can I make it without soy?

Try coconut aminos.

It’s sweeter and less salty, so reduce honey slightly and add a pinch of salt to balance.

What’s the best side to keep it light?

Steamed broccoli, sautéed green beans, or cauliflower rice are great low-calorie, high-fiber choices that pair perfectly with the sauce.

Can I cook the chicken whole instead of in pieces?

You can, but pieces cook faster and absorb more sauce. If cooking whole breasts, sear both sides, finish in the oven at 400°F (205°C) until 165°F (74°C) internal, then slice and toss in the sauce.

Wrapping Up

Healthy High Protein Honey Garlic Chicken gives you big flavor with simple steps and feel-good ingredients. It’s quick enough for busy nights, flexible enough to match your goals, and satisfying enough to make on repeat.

Keep the basics the same, then tweak the heat, sweetness, and sides to suit your taste. This is the kind of recipe that turns “What’s for dinner?” into an easy win.