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
- 1Pat the chicken thighs dry with paper towels. Combine the smoked paprika and garlic powder in a small bowl, then season both sides of the chicken generously with the spice mixture and salt.
- 2Heat the vegetable oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Add the chicken thighs skin-side down and cook for 5–7 minutes until the skin is golden brown and crispy. Flip and cook the other side for 5–7 minutes until golden brown and the internal temperature reaches 165°F. Transfer the chicken to a clean plate.
- 3Pour the chicken broth into the skillet, scraping the bottom with a wooden spoon to release the browned bits. Simmer over medium-high heat for 4–5 minutes until the broth reduces by half.
- 4Reduce heat to medium. Add the Dijon mustard, honey, and salted butter to the skillet, stirring constantly for 2–3 minutes until the butter melts and the sauce is smooth and well combined.
- 5Return the chicken thighs and any accumulated juices to the skillet. Simmer over medium heat for 2–3 minutes, spooning the sauce over the chicken until heated through.
- 6Divide the chicken and honey mustard sauce evenly into 4 airtight containers while hot. Cool to room temperature, then seal and refrigerate for up to 4 days.
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
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Set up your profile to unlockCommon questions
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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