Here’s a complete, high-protein version of that favorite sweet-savory dish:

🍯🧄 Honey Garlic Crispy Chicken (High-Protein)

Crispy • Sticky • Sweet & Savory • Protein-Packed

This honey garlic chicken is crunchy on the outside, juicy inside, coated in a glossy honey-garlic sauce — and made lighter and higher in protein than the classic takeout version.

⏱ Time & Yield

Prep: 15 minutes
Cook: 15 minutes
Serves: 4

🛒 Ingredients

Chicken

• 1½ lb (700 g) boneless skinless chicken breast, cubed
• 2 egg whites
• ½ cup cornstarch (or arrowroot)
• ½ cup unflavored protein powder (optional but boosts protein)
• 1 tsp garlic powder
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• Oil spray or 2 tbsp oil (for pan/air fryer)

Honey Garlic Sauce

• ¼ cup honey
• 3 tbsp low-sodium soy sauce (or coconut aminos)
• 1 tbsp rice vinegar or lemon juice
• 4 cloves garlic, minced
• 1 tsp fresh grated ginger (optional)
• 1 tsp sesame oil
• 1 tsp cornstarch + 1 tbsp water (slurry)

Optional garnish

Sesame seeds, chopped green onions, chili flakes

👩‍🍳 Instructions

1️⃣ Coat the chicken

In a bowl, whisk egg whites. In another bowl mix cornstarch, protein powder, garlic powder, paprika, salt, and pepper.
Dip chicken into egg whites, then coat in dry mix.

2️⃣ Cook until crispy

Air fryer: 400°F (200°C), spray basket, cook 10–12 min, shaking halfway.
Pan: Heat oil, shallow-fry chicken on medium heat 3–4 min per side until golden and cooked through.
Oven: Bake at 425°F (220°C) for 18–20 minutes, flipping once.

Set aside.

3️⃣ Make honey garlic sauce

In a pan, add honey, soy sauce, vinegar, garlic, ginger, and sesame oil. Simmer 2 minutes.
Stir in cornstarch slurry and cook until thick and glossy.

4️⃣ Combine

Add crispy chicken to the sauce. Toss gently until fully coated.

5️⃣ Serve

Top with sesame seeds and green onions. Serve with cauliflower rice, stir-fried veggies, or high-protein noodles.

🥗 Nutrition (per serving – approx)

• Calories: ~320
• Protein: ~35–38 g
• Carbs: ~22 g
• Fat: ~7 g
• Sugar: ~10 g

✔ High protein
✔ Crispy without deep frying
✔ Great for meal prep
✔ Kid-friendly & crowd-pleasing

💡 Tips & Variations

• Extra crispy: double coat chicken
• Low-sugar: replace half honey with monk-fruit syrup
• Spicy honey garlic: add 1–2 tsp sriracha
• Keto version: use sugar-free honey substitute + almond flour
• Even more protein: serve over cottage-cheese mashed cauliflower