
Browned Butter Honey Garlic Chicken
This Browned Butter Honey Garlic Chicken provides 4g protein and 186 calories per serving — designed as a sauce or side component, not a primary protein source. Quick-preps 6 servings on the stovetop for plating with lean proteins and grains. Use to add flavor to measured macro meals without inflating totals.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Butter(90g)
- •Honey(60g)
- •Garlic(15g)
- •Lemon Juice, Fresh(30g)
- •Low Sodium Chicken Broth(60g)
- •Broccoli(720g)
- •Lemon
- •Parsley, Fresh(30g)
Instructions
- 1Arrange oven shelf about 8-inches away from heat element in your oven. Preheat your oven to broil (or grill in Australia) on medium heat.
- 2Pat chicken dry with paper towel, then season with salt and pepper. Melt one tablespoon of butter in an oven-proof pan or cast iron skillet over medium high heat.
- 3Sear chicken thighs, skin side down first, until the skin is nice and crispy (about 5 minutes). Flip and sear again until golden and crisp (about another 5 minutes). Drain most of the excess oil from the pan, leaving about 2 tablespoons of the pan juices for added flavour. Transfer chicken to a warm plate; set aside.
- 4Melt the butter in the same pan or skillet the chicken was seared in over medium heat, scraping any bits left over in the pan from the chicken with a spatula. Stir the butter and swirl the pan occasionally for about 3 minutes or until the foam settles; the butter begins to change in colour to golden brown and has a nutty fragrance.
- 5Pour in the honey and let it dissolve into the butter while mixing it through. Then add in the garlic and sauté for about 1 minute until fragrant. Add in the lemon juice; stir well to combine all of the flavours together.
- 6Add the chicken back into to the browned butter/honey mixture in the pan.Cook SKIN SIDE UP for 5 minutes in the sauce, while occasionally basting the tops or skin with the pan juices. Reduce heat, cover skillet with a lid and continue cooking until the chicken is cooked through, while turning every 5 minutes or so until done. Season with a little extra salt and pepper, to your taste, if desired. Add in 2-3 tablespoons of chicken broth if the sauce becomes to thick (this is an option only).
- 7Transfer the skillet to your oven to broil (or grill) for a further 2-3 minutes, or until the tops of the chicken are nicely charred. (If serving with broccoli, move the chicken to one side of the pan and arrange your florets on the other side. Season broccoli with salt, pepper, a pinch of garlic powder and a drizzle of olive oil. For tender-charred broccoli, steam first. For crisp-charred broccoli, use raw.)
- 8ALTERNATIVELY FOR OVEN BAKED CHICKEN: Preheat oven to 400°F or 200°C. Sear chicken in an oven proof skillet or pan, skin side down first for 3 minutes. Flip and sear for a further 3 minutes until browned. Transfer chicken to a plate; make the sauce following recipe directions, then add the chicken into the sauce in the pan. Transfer to the oven for a further 20-25 minutes until completely cooked through and no longer pink inside. Change oven settings to broil (or grill), until nicely charred on the tops.
- 9To serve, add the lemon wedges around the chicken, garnish with parsley and drizzle with the pan juices. Serve with steamed vegetables; over rice or noodles, or with a salad!
Nutrition — Per Serving
186
calories
4g
protein
13g
fat
- Carbohydrates
- 18g
- Saturated fat
- 7.8g
- Sodium
- 153 mg
- Dietary fiber
- 3.4g
6 servings per batch · ~168g each
Macro data sourced from USDA FoodData Central
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How much protein does Browned Butter Honey Garlic Chicken have per serving?
Each serving contains only 4g of protein with 186 calories, indicating this is either a sauce, side, or prepared from a very small chicken portion. This doesn't function as a primary protein source and would need to be combined with a separate protein item.
How long does Browned Butter Honey Garlic Chicken take to prep?
It's a quick prep recipe made on the stovetop that yields 6 servings in one batch. Multiple portions can be prepared without significant time investment.
Is Browned Butter Honey Garlic Chicken good for muscle gain?
With only 4g protein per serving, this recipe functions as a flavor component or side rather than a primary protein source for muscle gain goals. You would need to pair this with a separate high-protein chicken breast or meat source to meet daily protein targets.
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