High Protein Low Calorie Crispy Honey Butter Chicken was my answer to one major kitchen problem: dry, boring chicken that nobody gets excited about. I was craving something with crunch, flavor, and just a touch of indulgence — without wrecking my goals.
So I started experimenting. No deep fryers. No complicated steps. Just real ingredients, quick prep, and a crave-worthy honey butter glaze that made my entire kitchen smell like magic.
If you’re looking for a simple way to turn plain chicken into something crispy, golden, and insanely satisfying (without the guilt), you’re going to love this. It’s become one of my favorite go-to dinners — and even my pickiest eater asks for seconds.
Table of Contents
Why this recipe works
Let’s get real. I’ve tried plenty of chicken recipes where you’re promised crispy but get mushy. None of that nonsense here. This recipe nails the crunch with less oil (cuts down those calories, thank you very much). I use a super light panko or rice flour coating, so every bite delivers that satisfying, chip-like crunch you want.
Looking for a grab-and-go breakfast that actually keeps you full? Don’t miss these High Protein Low Calorie Meal Prep Loaded Breakfast Burritos — they’re freezer-friendly and seriously satisfying.
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High Protein Low Calorie Crispy Honey Butter Chicken
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low-Calorie, High-Protein
Description
A quick and easy recipe for high-protein, low-calorie crispy honey butter chicken, perfect for a satisfying dinner without the guilt.
Ingredients
- 1 lb chicken breast or tenderloins
- 1 cup panko breadcrumbs or rice flour
- 1/4 cup honey
- 2 tablespoons butter
- Salt and pepper to taste
Instructions
- Preheat your air fryer or oven to 400°F (200°C).
- Coat the chicken with panko breadcrumbs or rice flour, seasoned with salt and pepper.
- Place the chicken in the air fryer basket or on a baking sheet.
- Cook for 15-20 minutes or until the chicken is golden and crispy.
- In a small saucepan, melt the butter and mix in the honey.
- Toss the crispy chicken in the honey butter before serving.
Notes
For a spicy twist, consider adding sriracha to the honey butter mixture. Store leftovers in a container with a paper towel to maintain crispiness.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Air Frying or Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 10g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 70mg
Keywords: crispy chicken, honey butter, low-calorie, high protein, easy dinner
Expert Tips To Make High Protein Low Calorie Crispy Honey Butter Chicken
Alright, let me level with you. Sometimes it just won’t come out perfect the first go. That’s normal. I’ve blown my fair share of dinners.
Try these little nuggets of wisdom:
- AIR FRYER is your best pal if you want maximum crunch without dealing with a vat of oil. Oven works too—crank it up high.
- Don’t drown the chicken in sauce or it’ll go soggy. Add just enough at the very end.
- For a cozy twist on a classic, these High Protein Low Calorie Meal Prep Grilled Cheese Burritos bring comfort food vibes without the guilt.
Storing and Reheating
Substitutions
No chicken breast? No worries. Thighs work, although they crank up the calorie count a bit. Gluten free? Rice flour or cornstarch saves the day. No air fryer? The oven is fine, honestly, just crank up that heat.
Not into honey? Try maple syrup or hot honey for a spicy twist. Lactose-intolerant? Use vegan butter or just skip it—still yum.
You’ve got wiggle room, so go wild. This recipe doesn’t get fussy.
Craving something creamy and smoky? This High Protein Low Calorie Honey BBQ Chicken Mac and Cheese is the perfect balance of indulgent and macro-friendly.
Variations
I’m obsessed with experimenting, not gonna lie. I switch out the panko for crushed cornflakes if I’ve got an open box. Smoky paprika or a pinch of chili powder in the mix? Holds up beautifully. If you’re feeling fancy, drizzle on a little sriracha mixed into your honey butter for a zing.
Sometimes I even toss the finished chicken over salad greens—makes a killer protein-packed lunch. And my brother dunks his in Greek yogurt ranch (don’t knock it til you’ve tried it).
And since variety is the spice of life, here’s how I like to serve this honey butter chicken:
- Over hot jasmine rice for a cozy, carb-y meal
- On lettuce cups for a crunchy-light summer dinner
- Stuffed in a wrap with slaw and pickles if you want lunch to slap
Next time I’m thinking about trying it on a waffle. Too far? Maybe not.
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FAQ
How do I keep the chicken crispy after cooking?
Let it cool on a wire rack. If you plop it on a plate, it gets steamy underneath and loses crunch fast.
Can I use chicken thighs instead of breast?
Absolutely. Thighs will be juicier, but bump up the calories a touch.
Is this actually low calorie?
Compared to deep-fried? Oh yes. Stick to just a light honey butter glaze for the best ratio.
Can I meal prep this for lunches?
Yep! Just keep the honey butter on the side until serving if you want that fresh-out-the-oven crisp.
What sides go best?
I personally love steamed broccoli or a simple cucumber salad. Anything fresh that balances that sweet-salty bite.
The best weeknight chicken trick I know
