Honey-BBQ Chicken & Garlic Parm Potatoes (55g P)
Jalalsamfit (adapted by JojoM)
High-protein honey BBQ chicken with crispy garlic-Parmesan potatoes and a silky cottage-cheese sauce. Big flavour, easy meal-prep—578 kcal, 55g protein.
Sweet, Smoky & Comforting: Honey-BBQ Chicken with Garlic Parmesan Potatoes 🍯🔥
When meal prep feels like a chore, this Honey-BBQ Chicken & Garlic Parm Potatoes makes it something to look forward to. Think sweet-smoky glazed chicken, crispy herb potatoes, and a creamy high-protein sauce so good you’ll want to pour it over everything 😋
This recipe from @Jalalsamfit (adapted by JojoM) hits all the right notes — flavour, texture, and macros. Each bowl clocks in at 578 kcal and 55g of protein, making it ideal for lunch or post-workout fuel.
🔥 Why You’ll Love It
- High-Protein, Low-Fat — thanks to lean chicken breast and blended cottage cheese.
- Bold Flavours — smoky BBQ glaze, garlicky crisp potatoes, and a savoury Parmesan finish.
- Perfectly Meal-Prep Friendly — reheats beautifully and stays fresh for up to 4 days.
- Air Fryer or Oven Approved — minimal cleanup, maximum crunch.
🍗 Step-by-Step Magic
1. Crisp the Potatoes 🥔
Toss cubed potatoes with olive oil, Italian herbs, smoked paprika, garlic and onion powder. Bake or air fry until golden and crusted, then finish with a sprinkle of grated Parmigiano Reggiano.
💡 Tip: Pat potatoes completely dry before seasoning for that perfect crust.
2. Sear the Chicken 🔥
Marinate cubed chicken with garlic powder, paprika, cumin, salt, and black pepper. Sear in batches for golden edges, then toss in honey + sugar-free BBQ sauce until glossy.
🤌 Chef’s Note: Add the glaze over low heat so it caramelises gently without burning.
3. Blend the Creamy Protein Sauce 🧀
Whizz cottage cheese, milk, and herbs until smooth, then stir in Parmesan for a silky finish. Warm it gently if you like — just don’t let it boil!
🥣 This sauce doubles as a high-protein dip for veggies or roasted sweet potatoes.
4. Build Your Bowls 🍽️
Layer crispy potatoes, BBQ-glazed chicken, and a drizzle of the creamy sauce. Add a sprinkle of fresh parsley or chives for that final touch of freshness 🌿
🧊 Meal Prep & Storage
- Store: Up to 4 days in the fridge.
- Reheat: Warm chicken and potatoes, then add the sauce afterward to keep it silky.
- Macros: 578 kcal | 55g Protein | 50g Carbs | 17g Fat
💬 What People Are Saying
⭐⭐⭐⭐⭐ “I don’t care about macros—this is 10/10. Blended cottage cheese is a game changer!” — Jenny
⭐⭐⭐⭐ “Came out around 750 kcal with my BBQ sauce, still delicious.” — Mary
⭐⭐⭐⭐⭐ “Not me thinking the chicken was the potato and the potato was the chicken.” — AriesTSR
❓ FAQs
Q: How many servings does this make?
A: Five generous meal-prep bowls—each with about 200g raw chicken, crispy potatoes, and sauce.
Q: No blender?
A: Whisk smooth curd-style cottage cheese or use thick Greek yogurt instead. Add a splash of milk for the same creamy texture.
Q: Can I air-fry the chicken?
A: Absolutely! Air-fry at 200°C (390°F) for 10–12 minutes, then toss in warm honey and BBQ sauce to glaze.
Q: What are “Italian herbs”?
A: A dried blend of oregano, basil, thyme, and rosemary works perfectly.
Q: Can I freeze it?
A: Not ideal — dairy sauce may split on thawing. Stick to refrigerating for best results.
This Honey-BBQ Chicken & Garlic Parmesan Potatoes is comfort food reimagined for clean eating — big on flavour, easy on prep, and proof that meal prep can feel indulgent ✨
Honey-BBQ Chicken & Garlic Parm Potatoes (55g P)
Jalalsamfit (adapted by JojoM)High-protein honey BBQ chicken with crispy garlic-Parmesan potatoes and a silky cottage-cheese sauce. Big flavour, easy meal-prep—578 kcal, 55g protein.
Chef's Tips
Sear chicken in batches for best browning; don’t overcrowd the pan.
Add honey and BBQ sauce on low heat to keep the glaze glossy, not burnt.
For no-blender sauce, whisk smooth cottage cheese or swap with thick Greek yogurt.
Toss potatoes dry before seasoning to help the crust form.
Sauce is for coating/serving—do not boil it or it may split.
Tools Used
Tongs
We use affiliate links, which may earn us a small commission at no extra cost to you.
Ingredients
Honey BBQ Chicken
Garlic Parmesan Potatoes
Creamy Protein Sauce
To Serve (Optional)
Instructions
Crispy Potatoes
- 1
Heat oven to 220°C (200°C fan) or set air fryer to 200°C/390°F.
- 2
Pat potatoes dry, toss with oil (optional), salt, herbs, paprika, garlic and onion powder.
- 3
Bake/air fry 20–22 minutes, turning once, until golden and crusted.
- 4
Toss with grated Parmesan; keep warm.
Sear & Glaze the Chicken
- 1
Mix chicken with garlic powder, paprika, cumin, salt, pepper and olive oil.
- 2
Sear in batches over medium heat with a little light butter, ~5 minutes per side until golden and cooked through.
- 3
Lower heat. Add honey and BBQ sauce; toss 1 minute until glossy and well coated. Finish with chopped parsley.
Blend the Creamy Sauce
- 1
Blend cottage cheese with milk, herbs and garlic powder until silky; stir in Parmesan.
- 2
Warm gently on very low heat if desired—do not boil. Season to taste.
Build & Store
- 1
Divide potatoes among 5 containers, top with glazed chicken.
- 2
Spoon over creamy sauce or pack separately. Garnish with herbs.
- 3
Chill quickly; refrigerate up to 4 days. Reheat chicken/potatoes; add sauce after heating for best texture.
Comments & Reviews
AriesTSR
10/16/2025
Not me thinking the chicken was the potato and the potato was the chicken.
Jenny
10/16/2025
I don’t care about macros—this is 10/10. Blended cottage cheese is a game changer!
Alessandro
10/16/2025
What exactly are ‘Italian herbs’? I used oregano + basil and it worked great.
Mary
10/16/2025
Came out around 750 kcal with my brand of BBQ sauce—still delicious.
Tracy
10/16/2025
1000g chicken is roughly 2.2 lb—made 5 generous portions.
Nutrition Facts
Serving Size: 1 bowl (approx. 500–550 g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
