Protein-Packed Honey Garlic Chicken Thighs with Greek Yogurt Sauce
High-protein honey garlic chicken thighs with Greek yogurt sauce — 38g protein per serving. Easy 45-minute dinner.
Ingredients
- 6 bone-in, skin-on chicken thighs (about 2 lbs)
- 1/4 cup raw honey
- 8 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp grated fresh ginger
- 2 tbsp olive oil
- 1/2 cup plain Greek yogurt
- 2 tbsp water
- 1 tsp cornstarch
- 1/4 tsp red pepper flakes
- 3 green onions, sliced thin
- 1 tbsp sesame seeds
- Salt and black pepper to taste
Instructions
- 1
Pat the chicken thighs dry with paper towels and season generously with salt and pepper on both sides.
- 2
Heat olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 3
Place chicken thighs skin-side down in the hot skillet and sear for 6-7 minutes until the skin is golden brown and crispy, resisting the urge to move them.
- 4
Flip the thighs and sear the other side for 3-4 minutes until lightly browned, then transfer to a plate.
- 5
Reduce heat to medium and add minced garlic and grated ginger to the same skillet, stirring constantly for about 1 minute until fragrant.
- 6
Pour in the honey, soy sauce, rice vinegar, and sesame oil, stirring to combine and scraping up any browned bits from the bottom of the pan.
- 7
Return the chicken thighs to the skillet skin-side up, nestling them into the glaze.
- 8
Simmer uncovered for 12-15 minutes, basting the chicken with the glaze every 3-4 minutes, until the internal temperature reaches 165°F at the thickest part.
- 9
Whisk together Greek yogurt, water, and cornstarch in a small bowl until smooth.
- 10
Remove the skillet from heat and stir the Greek yogurt mixture into the pan sauce, folding gently to avoid breaking up the chicken.
- 11
Return to low heat and warm through for 1-2 minutes, stirring occasionally — do not boil or the yogurt will curdle.
- 12
Taste and adjust seasoning with salt, pepper, and red pepper flakes as desired.
- 13
Transfer chicken to serving plates and spoon the creamy garlic sauce over the top.
- 14
Garnish with sliced green onions and sesame seeds, then serve immediately with cauliflower rice or steamed broccoli.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Bone-in, skin-on chicken thighs | Boneless, skinless chicken thighs or chicken breast | Boneless thighs still deliver 35g protein per serving with less fat; breasts add 40g protein but will be drier — reduce simmering time to 8-10 minutes if using breast. |
| Plain Greek yogurt | Nonfat Greek yogurt or cottage cheese blended smooth | Nonfat yogurt cuts 30 calories per serving while maintaining 20g protein; cottage cheese adds creaminess and an extra 5g protein per serving. |
| Honey | Monk fruit sweetener or allulose (1:1 ratio) | Reduces sugar from 12g to near-zero per serving while keeping the same sweetness and caramelization — better for blood sugar management. |
| Sesame oil | Avocado oil or extra virgin olive oil | Maintains the cooking temperature and flavor while cutting saturated fat slightly; olive oil adds a subtle earthiness. |
| Rice vinegar | Apple cider vinegar or white wine vinegar | Adds tanginess that balances sweetness; apple cider vinegar brings additional gut-health benefits from acetic acid. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 480 |
| Total Fat | 26g |
| Saturated Fat | 7g |
| Cholesterol | 135mg |
| Sodium | 720mg |
| Carbohydrates | 22g |
| Fiber | 0g |
| Sugar | 18g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
