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High Protein Chicken Dinner: Honey Garlic Chicken Thighs Recipe

Name: High Protein Chicken Dinner: Honey Garlic Chicken Thighs Recipe
Total time: 35 min
Yield: 190 g
Ingredients: boneless skinless chicken thighs 2 lbs; all-purpose flour 2 tbsp; olive oil 2 tbsp; honey 1.5 tbsp; soy sauce (low sodium) 2.5 tbsp; garlic (minced) 4 cloves; black pepper 0.5 tsp; kosher salt 0.75 tsp

Sticky, caramelized, and impossible to stop eating. Honey garlic chicken thighs are the kind of high protein dinner where you lick the plate when nobody's looking.

Cook 35 min Difficulty NORMAL 355 kcal

#high protein #mediterranean

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Ingredients

Main ingredients

boneless skinless chicken thighs 2 lbs
all-purpose flour 2 tbsp
olive oil 2 tbsp

Seasonings/Sauce

honey 1.5 tbsp
soy sauce (low sodium) 2.5 tbsp
garlic (minced) 4 cloves
black pepper 0.5 tsp
kosher salt 0.75 tsp

Nutrition summary

Carbohydrates 17 g 19%

Protein 31 g 35%

Fat 15 g 46%

Serving size 190g

Cooking steps

1

Pat the chicken thighs dry with paper towels and evenly season both sides with kosher salt and black pepper. Dust lightly with flour, shaking off any excess.
2

Heat olive oil in a large skillet over medium-high heat until shimmering. Place chicken thighs smooth side down and sear for 5–6 minutes without moving, until deeply golden.
3

Flip the chicken, reduce heat to medium, and cook another 4–5 minutes until cooked through (internal temp 165°F); remove the chicken and set aside.
4

In the same skillet, decrease heat to low. Add a teaspoon more oil if needed, then sauté minced garlic for 30 seconds, stirring constantly to avoid burning.
5

Add honey and soy sauce to the skillet and stir to combine, scraping up any browned bits. Increase heat to medium and simmer 2 minutes until the sauce bubbles and thickens.
6

Return chicken thighs to the pan, coat thoroughly in the glaze, and cook 1–2 more minutes until the sauce is sticky and chicken is caramelized. Let rest for 2 minutes before serving.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core ingredient is boneless, skinless chicken thighs, which provide the main flavor, juiciness, and a high protein content that defines this dish. The honey and garlic in the seasoning elevate the signature sticky-sweet and savory glaze.

Q. What is the crucial cooking point for perfectly glazed chicken?

To achieve a beautiful caramelized glaze, it is essential to sear the chicken in olive oil over medium-high heat until well-browned, then finish in the sticky sauce at medium-low heat. Precise heat control prevents burning the honey and ensures the sauce thickens while the chicken stays juicy.

Q. How can I prevent the sauce from burning or becoming bitter?

Reduce the heat to low before adding minced garlic, sauté just until fragrant, then combine honey and soy sauce and simmer gently. Avoid high heat after adding the glaze, as honey can scorch quickly—scraping the pan helps keep the sauce smooth.

Q. How many calories and how much protein are in each serving?

Each serving contains approximately 355 kcal and a substantial 31 grams of protein, making it a high-protein dinner choice. Carbohydrates are 17 grams, and fat is 15 grams per serving.

Q. What makes this dish suitable for a high protein dinner?

With each serving providing 31g protein and less than 20% calories from carbs, this recipe aligns perfectly with high protein goals while delivering rich, satisfying flavor and texture.

High Protein Chicken Dinner: Honey Garlic Chicken Thighs Recipe

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