This easy, gluten-free honey garlic chicken is a simple weeknight meal that is healthy, high protein, and quick to make. It works well for meal prep and can fit into a lighter eating plan.
INTRODUCTION
Gluten-Free Honey Garlic Chicken is a tasty, simple dish made with lean chicken breasts and a glossy honey garlic sauce. It is a healthy version of a classic takeout meal, with gluten-free soy sauce and a light coating on the chicken. This recipe makes a high protein meal that fits well into a balanced plan. If you like simple chicken dinners, you might also enjoy this slow cooker favorite: crockpot garlic parmesan chicken pasta recipe.
This dish can be a lighter option when you watch portions or swap ingredients to cut sugar and carbs. It is great for meal prep and reheats well. You can also make a diabetic-friendly version by reducing honey or using a sugar-safe substitute.
WHY YOU WILL LOVE THIS RECIPE
- Quick cook time: from pan to plate in about 25–30 minutes.
- Balanced and satisfying: lean protein from chicken breasts keeps you full and supports muscle repair.
- Gluten free: made with gluten-free soy sauce so it is safe for those with gluten sensitivity.
- Easy to adapt: make it lower calorie, low carb, or higher protein with simple swaps.
- Great for meal prep: make a batch and portion into containers for easy lunches or dinners.
This recipe is a lighter option compared to fried takeout and is a good choice for people aiming for weight loss without giving up flavor. If you like bright dinner choices, try other healthy chicken ideas like this balsamic chicken with strawberry basil relish for variety in your weekly plan.
HOW TO MAKE Gluten-Free Honey Garlic Chicken
This section lists what you need and shows the full step-by-step directions. Follow the steps in order for even cooking and a glossy sauce.
EQUIPMENT NEEDED
- Large nonstick or stainless steel skillet with lid
- Mixing bowl
- Tongs or spatula
- Measuring cups and spoons
- Knife and cutting board
- Plate for resting the cooked chicken
Ingredients You’ll Need :
1 1/2 pounds chicken breasts, sliced into evenly thin fillets, 4 tablespoons cornstarch, 1/2 teaspoon ground black pepper, 1 teaspoon garlic powder, 1 teaspoon salt, 2 tablespoons olive oil, 2 tablespoons butter (dairy-free butter if lactose-intolerant), 3 garlic cloves, minced finely (about 1 tablespoon minced), 1 cup chicken broth, 4 tablespoons honey, 1 tablespoon apple cider vinegar, 2 tablespoon gluten-free soy sauce
STEP-BY-STEP INSTRUCTIONS :
- Mix cornstarch, salt, black pepper, and garlic powder in a bowl. Coat each chicken cutlet evenly on both sides, shaking off excess.
- Heat olive oil in a large skillet over medium heat. Place the chicken fillets in the pan and cook for about 4-5 minutes per side until golden brown. Transfer the cooked chicken to a plate and set aside.
- Reduce the heat to low and add the butter to the same pan. Once melted, add the minced garlic and sauté for about 2 minutes, stirring constantly, until fragrant and lightly golden.
- Stir in the apple cider vinegar, honey, gluten-free soy sauce, and chicken broth, scraping up any browned bits from the bottom of the pan.
- Bring the mixture to a gentle boil, then reduce the heat to low and simmer the sauce for about 5 minutes until slightly thickened.
- Return the cooked chicken fillets to the skillet. Use a spoon to coat each piece of chicken with the honey garlic sauce. Cover the skillet with a lid and cook for another 5 minutes, allowing the flavors to absorb and the sauce to thicken slightly.
- Garnish with sesame seeds, chopped parsley, or red pepper flakes. Serve hot with steamed rice or vegetables.
HOW TO SERVE Gluten-Free Honey Garlic Chicken
Serve this chicken hot with a mix of vegetables and a controlled grain portion to keep the meal balanced. For a healthy plate:
- 3–4 ounces chicken per person (about one fillet) is a good portion for weight control.
- Add a cup of steamed green vegetables like broccoli, green beans, or bok choy.
- Add 1/2 cup cooked brown rice or quinoa for fiber and whole grain benefits.
To lower calories or carbs, skip the rice and serve over a bed of steamed cauliflower rice or a green salad. This dish works well as a high protein meal when paired with fiber-rich vegetables to slow digestion and keep you full.
STORAGE & FREEZING : Gluten-Free Honey Garlic Chicken
- Refrigerator: Store cooled chicken in an airtight container for up to 3–4 days. Keep sauce and chicken together to maintain flavor.
- Freezer: For longer storage, place chicken and sauce in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheat: Warm in a skillet over low heat or microwave in short bursts, stirring to recoat in sauce. Add a splash of water or broth if sauce has thickened too much.
This recipe is great for meal prep. Make a double batch and portion into containers for a few days of lunches. If you need a quick starter for a meal box, pair with a light cheese plate or fresh fruit.
SERVING SUGGESTIONS
- Balanced side: roasted Brussels sprouts and a small serving of quinoa for fiber and plant protein.
- Low calorie side: steamed zucchini noodles or cauliflower rice for a low carb plate.
- Family style: serve with steamed rice, a side salad, and pickled cucumbers for crunch.
- For a heart healthy plate, use olive oil and serve extra vegetables to boost fiber and vitamins.
Healthy serving tip: use a kitchen scale or measuring cup to portion protein and starch. A palm-sized chicken portion is roughly 3–4 ounces cooked.
VARIATIONS
- Healthier version: Reduce the honey to 2 tablespoons and add 1 tablespoon of water with a little lemon juice to keep sauce volume. Use less butter or a spray of olive oil to lower fat. This keeps the flavor but cuts sugar and calories for a lighter option.
- High-protein / low-carb version: Use chicken thighs or add extra chicken breasts without adding carbs. Serve over steamed broccoli or cauliflower rice. Replace cornstarch with arrowroot in small amounts, or skip the cornstarch and instead simmer sauce longer for a thicker glaze. This makes the recipe a high protein meal and low carb choice.
- Air fryer version: Lightly coat the cornstarch-seasoned chicken with oil spray and air fry at 400°F (200°C) for 8–10 minutes, flipping once until golden and cooked through. Warm the sauce on the stove and toss the air-fried chicken in the sauce before serving.
- Oven-baked version: Preheat oven to 425°F (220°C). Place coated fillets on a baking sheet lined with parchment. Bake 12–15 minutes, flipping halfway, until golden. Make the sauce on the stovetop and toss or spoon over baked chicken.
- Diabetic-friendly swap: Use a sugar-free honey substitute or reduce honey to 1–2 tablespoons and add extra vinegar or a sugar-free maple flavor for balance.
MAKE-AHEAD TIPS FOR Gluten-Free Honey Garlic Chicken
- Mix the dry cornstarch seasoning ahead and store in a zip bag for quick coating on busy nights.
- Cook the chicken and store sauce separately to keep textures fresh. Heat together when ready to serve.
- Pre-chop garlic and parsley to save time. Store in a small container in the fridge.
- This dish is great for batch cooking on a weekend for weekday lunches. It is a great option for meal prep and keeps well for 3–4 days in the fridge. For ideas to round out a prepared meal, consider a savory appetizer like boursin appetizer with pistachios and honey to serve at gatherings or as a small side snack.
FAQs
Q: Is this recipe gluten free?
A: Yes. The recipe uses gluten-free soy sauce and cornstarch. Always check the labels on soy sauce and cornstarch to be sure they are certified gluten free.
Q: Can I make this diabetic-friendly?
A: Yes. Use less honey (1–2 tablespoons) or a sugar-free honey substitute. Serve with non-starchy vegetables instead of rice to lower the meal’s glycemic load. This makes it more diabetic-friendly and better for weight loss plans.
Q: How long will leftovers last in the fridge?
A: Leftovers last 3–4 days in the refrigerator in an airtight container. Reheat gently on the stove or in the microwave.
Q: Can I freeze the cooked chicken?
A: Yes. Freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge and reheat slowly to preserve texture.
Q: Is this a low calorie dish?
A: It can be. You can make a lighter option by reducing honey and butter, and serving with vegetables. Use olive oil sparingly to keep calories low.
Q: How can I increase protein for a high protein meal?
A: Add extra chicken breast, or serve with a side of edamame, Greek yogurt-based dip, or lentils. These add more protein without extra sugar.
Q: Can I make this in an air fryer?
A: Yes. Coat the chicken, air fry at 400°F for 8–10 minutes, then toss in warmed sauce. This makes a crisp, low oil version that fits low calorie and air fryer cooking styles.
Q: Is this heart healthy?
A: You can make it heart healthy by using olive oil, reducing butter, and serving with plenty of vegetables and whole grains. Lower the honey to reduce added sugars.
This gluten-free honey garlic chicken gives you a simple, tasty dinner that fits many goals. It is a healthy version of a classic flavor, and you can adapt it as a lighter option, a diabetic-friendly meal, or a high protein meal. Try the variations to suit your diet and add it to your weekly meal prep rotation for fast, satisfying dinners.
Gluten-Free Honey Garlic Chicken
Ingredients
Method
- Mix cornstarch, salt, black pepper, and garlic powder in a bowl. Coat each chicken cutlet evenly on both sides, shaking off excess.
- Heat olive oil in a large skillet over medium heat. Place the chicken fillets in the pan and cook for about 4-5 minutes per side until golden brown. Transfer the cooked chicken to a plate and set aside.
- Reduce the heat to low and add the butter to the same pan. Once melted, add the minced garlic and sauté for about 2 minutes, stirring constantly, until fragrant and lightly golden.
- Stir in the apple cider vinegar, honey, gluten-free soy sauce, and chicken broth, scraping up any browned bits from the bottom of the pan.
- Bring the mixture to a gentle boil, then reduce the heat to low and simmer the sauce for about 5 minutes until slightly thickened.
- Return the cooked chicken fillets to the skillet. Use a spoon to coat each piece of chicken with the honey garlic sauce. Cover the skillet with a lid and cook for another 5 minutes, allowing the flavors to absorb and the sauce to thicken slightly.
- Garnish with sesame seeds, chopped parsley, or red pepper flakes. Serve hot with steamed rice or vegetables.