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.
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.
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.
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.
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.
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 🌿
⭐⭐⭐⭐⭐ “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
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 ✨
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.

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.
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Heat oven to 220°C (200°C fan) or set air fryer to 200°C/390°F.
Pat potatoes dry, toss with oil (optional), salt, herbs, paprika, garlic and onion powder.
Bake/air fry 20–22 minutes, turning once, until golden and crusted.
Toss with grated Parmesan; keep warm.
Mix chicken with garlic powder, paprika, cumin, salt, pepper and olive oil.
Sear in batches over medium heat with a little light butter, ~5 minutes per side until golden and cooked through.
Lower heat. Add honey and BBQ sauce; toss 1 minute until glossy and well coated. Finish with chopped parsley.
Blend cottage cheese with milk, herbs and garlic powder until silky; stir in Parmesan.
Warm gently on very low heat if desired—do not boil. Season to taste.
Divide potatoes among 5 containers, top with glazed chicken.
Spoon over creamy sauce or pack separately. Garnish with herbs.
Chill quickly; refrigerate up to 4 days. Reheat chicken/potatoes; add sauce after heating for best texture.
10/16/2025
1000g chicken is roughly 2.2 lb—made 5 generous portions.
10/16/2025
Came out around 750 kcal with my brand of BBQ sauce—still delicious.
10/16/2025
What exactly are ‘Italian herbs’? I used oregano + basil and it worked great.
10/16/2025
I don’t care about macros—this is 10/10. Blended cottage cheese is a game changer!
10/16/2025
Not me thinking the chicken was the potato and the potato was the chicken.
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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.
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Jalalsamfit (adapted by JojoM)
Jalalsamfit (adapted by JojoM)