PF
A top-down view of a fried chicken platter with buns, fries, and condiments.
Stovetop~35 minComplexity

Hot Honey Chicken

This Hot Honey Chicken delivers 32g protein and 405 calories per serving — a lean option for hitting daily protein targets without excess calories. Preps in quick time across 4 servings on the stovetop, fitting easily into a busy training week. Strip out carbs or pair with rice depending on your current phase.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Salt And Pepper, (To Season)
  • Flour, All-Purpose, White(80g)
  • Vegetable oil(15g)
  • Unsalted Butter(30g)
  • Garlic(240g)
  • Chili Paste, Sambal Oelek(23g)
  • Soy Sauce, Low Sodium(15g)
  • Honey(80g)
  • Cayenne Pepper, Ground(4g)
  • Garlic powder(3g)
  • Red pepper flakes(3g)

Instructions

  1. 1Cut the chicken breasts in half horizontally to create 4 fillets. Season both sides with salt and pepper, then set aside.
  2. 2Place the flour in a shallow dish. Dredge each chicken fillet in flour, shaking off excess, and set aside on a plate.
  3. 3Heat the butter and oil together in a large skillet over medium-high heat until the butter is foaming, about 1 minute. Place the chicken in the skillet and cook for 2–3 minutes per side over medium-high heat until golden brown and the internal temperature reaches 165°F. Remove the chicken to a clean plate.
  4. 4Add the minced garlic to the same skillet over medium heat and cook for about 1 minute until fragrant, stirring constantly.
  5. 5Reduce heat to low. Add the soy sauce, chili paste, honey, cayenne pepper, and garlic powder to the skillet. Stir well to combine and cook for 1–2 minutes over low heat until the sauce is smooth and slightly thickened. If the sauce becomes too thick, add 1–2 tablespoons of water to reach desired consistency.
  6. 6Return the chicken to the skillet and coat thoroughly with the sauce, cooking for 30 seconds over low heat. Taste and adjust seasoning with red pepper flakes, salt, and pepper.
  7. 7Remove from heat and slice each chicken fillet into strips while warm.
  8. 8Divide the chicken strips evenly among 4 airtight containers and drizzle each portion with the remaining sauce from the skillet while hot. Seal and refrigerate for up to 4 days.

Nutrition — Per Serving

405

calories

32g

protein

14g

fat

Carbohydrates
54g
Saturated fat
1.4g
Sodium
257 mg
Dietary fiber
2.4g

4 servings per batch · ~237g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Hot Honey Chicken have per serving?

Each serving contains 32g of protein and 405 calories with a macro split of 14g fat and 54g carbs. This makes it a solid option for hitting protein targets without excess calories.

How long does Hot Honey Chicken take to prep?

This recipe qualifies as quick prep and yields 4 servings, so you can batch cook your week's worth of meals in minimal time on the stovetop.

Is Hot Honey Chicken good for fat loss?

At 405 calories and 32g protein per serving, this recipe fits well into a fat loss phase where maintaining protein while staying in a calorie deficit is the goal. The high carb-to-calorie ratio also makes it useful for pre or post-workout timing.

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