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High-protein crispy oven-baked chicken with honey mustard glaze
High-protein crispy oven-baked chicken with honey mustard glaze: juicy chicken thighs with wholegrain mustard, honey, garlic, thyme and olive oil from the oven.
At a glance
Serves 3
Prep time: 10 min
Cooking time: 40 min
Total time: 50 min
Calories: 480 kcal per serving
Protein: 38 g
Fat: 30 g
Carbs: 14 g
Ingredients
6 chicken thighs and drumsticks
3 garlic cloves (crushed)
2 tbsp olive oil
3 tbsp wholegrain mustard
2 tbsp honey
1 tsp paprika
1 tsp thyme (dried)
Salt, black pepper
Method
You’ll need: oven · baking dish
Preheat the oven to 200 °C (180 °C fan). Stir the mustard, honey, olive oil, garlic, paprika and thyme into a smooth glaze.
Pat the chicken thighs dry and season with salt and black pepper. This helps the skin brown better in the oven.
Place the chicken in an ovenproof dish and brush it all over with the honey mustard glaze. Make sure a little glaze also runs into the dish between the pieces.
Bake the chicken at 200 °C for 35–40 min until the skin is golden brown and crisp and the meat is cooked right through. Baste now and then with the juices from the dish so the surface turns nice and glossy.
Leave the oven-baked chicken to rest briefly. This lets the juices and glaze spread more evenly.
Serve with the reduced juices from the dish and spoon the remaining sauce over the chicken.
Good to know
Crisp outside, juicy inside, with a tangy glaze that caramelises beautifully in the oven. A dish like this looks special but is pleasantly easy.
Swaps
Honey → date paste (also provides a little fibre); chicken thighs → skinless chicken thigh fillets (still plenty of protein); wholegrain mustard → Dijon mustard (unsweetened; often a shorter ingredient list); olive oil → avocado oil (similar fatty acid profile, more neutral flavour)
Allergens
Contains mustard. For children, season mildly and make sure the chicken is cooked right through, and no honey for babies under one year old; in pregnancy, the dish is fine as long as the meat is fully cooked.
