20 Minute Honey Mustard Chicken
This 20 Minute Honey Mustard Chicken delivers 32g protein and 339 calories per serving — a substantial protein contribution in under half an hour. Batch-preps 4 servings on the stovetop, fitting a typical training day's main protein source with room for sides. Built for lifters who need reliable protein intake without extended meal prep time.
Ingredients
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Paprika, Smoked(5g)
- •Garlic powder(1g)
- •1/4 tsp salt ($0.02)
- •Vegetable oil(15g)
- •Low Sodium Chicken Broth(120g)
- •Mustard, Dijon(30g)
- •Honey(30g)
- •Butter(15g)
Instructions
- 1Heat a large skillet over medium flame. While the skillet is preheating, combine the smoked paprika, garlic powder, and salt in a small dish. Sprinkle the spice mixture over both sides of your chicken pieces.
- 2Once the skillet is nice and hot, add the cooking oil and swirl to coat the surface. Add the chicken pieces and cook on each side until well browned and cooked through (about 5 minutes each side, this can vary with your cookware and size of your chicken pieces). Transfer the cooked chicken to a clean plate.
- 3Add the chicken broth to the skillet and stir to dissolve the browned bits from the bottom of the skillet. Allow the broth to simmer in the skillet for about 5 minutes, or until it has reduced by half.
- 4Finally, add the mustard, honey, and butter to the skillet. Stir to melt and dissolve the ingredients together. Add the chicken and juices back to the skillet, and allow the sauce to come back up to a simmer. Spoon the honey mustard sauce over top, then serve.
Nutrition — Per Serving
339
calories
32g
protein
21g
fat
- Carbohydrates
- 8g
- Saturated fat
- 5.4g
- Sodium
- 260 mg
- Dietary fiber
- 0.5g
4 servings per batch · ~224g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does 20 Minute Honey Mustard Chicken have per serving?
Each serving delivers 32g of protein and 339 calories, with 21g fat and 8g carbs — a balanced profile for protein-focused meals. The fat content is moderate, leaving room for carbs and fats from other meal components.
How long does 20 Minute Honey Mustard Chicken take to prep?
Twenty minutes total from start to finish yields 4 servings, averaging 5 minutes of active time per meal when spread across your week. Quick stovetop execution makes this viable for weeknight dinners without extensive prep.
Is 20 Minute Honey Mustard Chicken good for muscle gain?
At 32g protein per serving and 339 calories, this works well within muscle-gain meal prep where you're cycling carbs and hitting daily protein targets. The balanced fat and minimal carb load gives you flexibility to adjust carbs based on training days.
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