Juicy chicken bites glazed in a sticky, spicy-sweet honey garlic sauce — served over creamy, high-protein pasta for a flavor-packed meal that fuels your day.
Recipe Card
Servings: 4 bowls
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Dietary Badges: High Protein | Low Fat | Balanced | Meal Prep Friendly
Ingredients
For the Chicken
- Chicken breast, cubed
- Garlic powder
- Onion powder
- Parsley
- Chili flakes (optional for heat)
- Smoked paprika
- Salt & black pepper
- Olive oil spray
For the Honey Garlic Glaze
- Reduced-calorie butter
- Honey
- Low-sodium soy sauce
- Minced garlic
- Chili paste (optional for spice)
For the Creamy Protein Pasta Base
- High-protein pasta (Barilla Protein+ or chickpea pasta)
- Low-fat cottage cheese (blended smooth)
- skimmed milk
- Grated parmesan
- Roasted red bell pepper (jarred or homemade, blended into sauce)
- Salt & pepper
- Fresh parsley (for garnish)
Instructions
-
Cook the Chicken:
- Spray a nonstick pan with olive oil and heat over medium.
- Add cubed chicken breast, garlic powder, onion powder, parsley, chili flakes, paprika, salt, and black pepper.
- Sauté until golden and cooked through. Remove from pan and set aside.
-
Make the Honey Garlic Glaze:
- In the same pan, add light butter, honey, soy sauce, minced garlic, and chili paste.
- Stir over low heat until thickened slightly and glossy.
- Add the cooked chicken back in and toss until well coated.
-
Prepare the Protein Pasta Base:
- Cook pasta according to package directions.
- Blend cottage cheese, milk, parmesan, roasted red pepper, salt, and pepper until smooth.
- Drain the pasta, then pour the sauce into the warm pot and stir until creamy.
-
Assemble the Bowl:
- Divide the creamy pasta into bowls.
- Top with spicy honey garlic chicken and drizzle any leftover glaze over the top.
- Garnish with fresh parsley.
Additional Notes
- Use high-protein pasta for maximum macros.
- You can meal-prep this — stores well up to 3 days in the fridge.
- Add steamed broccoli or spinach for extra fiber and color.
Introduction
This High Protein Spicy Honey Garlic Chicken Bowl is your perfect fusion of comfort and nutrition. It’s rich, flavorful, and loaded with 46g of protein per serving — ideal for fitness enthusiasts and busy eaters who refuse to compromise on taste.
I first made this after a workout when I was craving something hearty yet macro-friendly. The creamy pasta base pairs perfectly with the sticky-sweet glaze — it’s the kind of bowl that keeps you full and satisfied without the post-carb crash.
Step-by-Step Cooking Guide
Step 1: Season & Cook the Chicken
Cut chicken into cubes and season well. Make sure the pan is hot before adding the chicken — this helps you get a nice golden sear.
Tip: Don’t overcrowd the pan; cook in batches if needed to keep the chicken juicy.
Step 2: Glaze Time
The honey-garlic combo is key! Stir constantly while it thickens — the sauce will go from runny to glossy in about 3 minutes.
Tip: If you want a thicker glaze, let it simmer an extra minute.
Step 3: Creamy Protein Pasta
Blending cottage cheese and roasted red pepper creates a creamy, cheesy sauce without heavy cream.
Tip: Warm the sauce gently after blending — don’t boil, or the cheese can separate.
Step 4: Combine & Serve
Plate the pasta first, top with chicken, and drizzle glaze generously.
Optional: Sprinkle extra chili flakes for a spicier kick.
Ingredient Details & Substitutions
- Chicken Breast: Lean protein source. Substitute with turkey breast or tofu for variety.
- Cottage Cheese: Adds protein and creaminess — Greek yogurt also works.
- High-Protein Pasta: Chickpea or lentil pasta adds extra fiber.
- Honey: Natural sweetness; can use sugar-free syrup for a lower-carb option.
- Soy Sauce: Provides umami; replace with coconut aminos for gluten-free diets.
Serving & Variations
- Spicy Boost: Add sriracha or extra chili paste to the glaze.
- Veggie Version: Use grilled tofu instead of chicken.
- Gourmet Touch: Top with toasted sesame seeds or crushed pistachios.
- Pairing: Pairs great with cucumber salad or garlic sautéed spinach.
Storage & Make-Ahead
- Store in airtight containers up to 3 days in the fridge.
- To reheat: Microwave 1–2 minutes with a splash of milk to restore creaminess.
- Not recommended for freezing (the dairy sauce may separate).
Nutrition Facts (per serving)
Calories: 420 kcal
Protein: 46g
Carbs: 38g
Fat: 10g
Dietary Highlights: High Protein | Low Fat | Balanced Meal Prep
FAQs
Q: Can I use chicken thighs instead of breast?
A: Yes! Thighs will be juicier but slightly higher in fat.
Q: Can I make the pasta sauce dairy-free?
A: Substitute cottage cheese with blended silken tofu and a splash of almond milk.
Q: Is this good for meal prep?
A: Absolutely — stays fresh for up to 3 days, and the flavors intensify overnight.
Personal Note
This recipe has become a favorite in my weekly rotation. It’s fast, flavorful, and checks all the boxes for a high-protein, satisfying meal. I love how the sweet-spicy glaze balances the creamy pasta — it’s the perfect “gym-day dinner.”
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