Honey Garlic Chicken: High-Protein Dinners, Mac & Cheese & Meal Prep

Everything honey‑garlic, in one place—crispy bites, sticky skillet chicken, high‑protein mac & cheese, fried rice, and one‑pan meal prep. Sweet–salty–garlicky and always weeknight‑easy. New and updated recipes under this topic auto‑populate below.

Quick picks (choose your vibe)

• ≤20 minutes: sticky skillet chicken, crispy bites (air‑fryer/pan), garlic‑honey glaze for tenders
• 25–30 minutes: high‑protein mac & cheese + chicken, honey‑garlic fried rice
• Meal prep: sheet‑pan chicken + broccoli, mix‑and‑match sauces, bento bowls

Pantry & swaps

Core: garlic, soy sauce, honey, vinegar (rice/calamansi), cornstarch, neutral oil, butter
Heat (optional): chili flakes, gochujang, sriracha
Protein: chicken breast/thighs, tofu/tempeh; prawns for quick version
Carbs: pasta (including high‑protein), jasmine rice, brown rice, quinoa
Add‑ins: broccoli, peas, corn, carrots, spring onions, sesame seeds

The honey‑garlic master sauce (scales cleanly)

Ingredient	Ratio	Example for 4 servings
Soy sauce (light)	1	4 Tbsp
Honey	1	4 Tbsp
Acid (rice vinegar/calamansi)	½	2 Tbsp
Water/stock	1	4 Tbsp
Garlic (minced)	–	4–6 cloves
Cornstarch (slurry)	–	2 tsp in 2 Tbsp water

Gloss test: Simmer sauce, add slurry a little at a time until it coats a spoon and leaves a clear track.

Paths under this topic

• Crispy/Sticky Chicken: pan‑sear or air‑fry, then toss in reduced glaze; finish with butter + sesame.
• High‑Protein Mac & Cheese + Chicken: sear cubes/strips; fold into light cheese sauce (see table) with protein pasta.
• Fried Rice: day‑old rice, eggs, peas/corn, scallions; glaze chicken separately then fold into rice.
• One‑Pan Meal Prep: roast chicken + broccoli/potatoes; brush with thickened honey‑garlic in the last 5–8 min.

Mac & cheese builder (lighter but creamy)

Component	Base	Protein‑forward tweak	Notes
Roux	1 Tbsp butter + 1 Tbsp flour	same	Cook 1–2 min; no color
Liquid	1½ cups milk	1 cup milk + ½ cup stock	Adds savoriness without extra cheese
Cheese	120–150 g cheddar/mozz	90–120 g + 1 tsp mustard	Mustard boosts sharpness so you use less
Add‑ins	–	250–300 g cooked chicken	Toss in honey‑garlic glaze off heat
Boost	–	1–2 Tbsp pasta water	Emulsifies and loosens if too thick

Fried rice fundamentals (honey‑garlic edition)

• Separate the steps: brown chicken + glaze → remove → fry rice with garlic/veg → return chicken to coat evenly.
• Season in drops: soy and glaze are salty; add in small splashes.
• Finish bright: a squeeze of calamansi/lemon and scallions right before serving.

Make‑ahead & storage (at a glance)

Dish / Component	Fridge	Freezer	Reheat tips
Glazed chicken (plain)	3–4 days	1–2 months	Pan with splash water; finish with knob of butter
Mac & cheese + chicken	3 days	not ideal	Loosen with milk/pasta water; warm gently
Fried rice	3–4 days	1–2 months	Hot wok; break clumps; add scallions at end
Sauce (uncooked)	7–10 days	1–2 months	Shake well; add slurry when cooking

Food safety: Cool quickly, store shallow, and reheat to 74°C / 165°F. Keep rice out of danger zone.

Techniques that make the difference

• Pat dry for browning. Water prevents crust; dry pieces + hot pan = deep flavor.
• Cornstarch kiss. Light dust on chicken gives lacquer when tossed in glaze.
• Butter off‑heat. Whisk in a small knob to finish sauces glossy (beurre monté vibe).
• Balance sweet–salt–acid. If sauce tastes flat, add 1–2 tsp vinegar; if too salty, a drizzle of honey + water.
• Protein pasta timing. Undercook by 1 minute; finish in sauce with splashes of pasta water.

Common mistakes & fixes

• Sauce too thin? Simmer longer or add more slurry 1/2 tsp at a time.
• Sauce too sweet/salty? Add acid + water to balance; reduce heat and mount with butter.
• Grainy mac & cheese? Heat too high or low‑fat cheese only → take off heat, whisk in hot pasta water to emulsify.
• Soggy fried rice? Rice was wet → spread to dry or use day‑old; cook on higher heat in batches.
• Rubbery chicken? Overcooked breast → switch to thigh for sticky versions or pull earlier and rest.

Flavor variations

• Spicy Gochujang Honey‑Garlic: add 1–2 tsp gochujang + sesame oil.
• Lemon‑Pepper Honey‑Garlic: extra zest + cracked pepper; great on air‑fried wings.
• Ginger‑Scallion Honey‑Garlic: sauté ginger with garlic; finish with lots of spring onions.
• Teriyaki‑leaning: swap part of honey for brown sugar; add mirin; simmer to nappe.

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FAQs

Can I make it gluten‑free?
Yes—use tamari or coconut aminos; cornstarch slurry is naturally GF; pick GF pasta or rice.

Best cut for meal prep?
Thighs stay juicier for reheat; breast is lean and works well sliced thin for quick sears.

How do I stop the glaze from burning?
Add honey after a brief soy–garlic simmer, keep heat medium, and move pan off heat while it thickens with residual heat.