Low Calorie Honey Mustard Chicken – Simple, Flavorful, and Weeknight-Friendly
If you love bold flavor without a heavy calorie count, this low calorie honey mustard chicken is for you. It’s juicy, tangy, and a little sweet, with a golden finish that feels restaurant-worthy. The sauce comes together fast with pantry staples, and the whole dish cooks in under 30 minutes.
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It’s perfect for busy nights, meal prep, or when you want something satisfying without feeling weighed down. Serve it with steamed veggies, a crisp salad, or a little rice if you have room in your plan.
Low Calorie Honey Mustard Chicken - Simple, Flavorful, and Weeknight-Friendly
Ingredients
Method
- Prep the chicken: Pat the chicken dry with paper towels. Season both sides with salt, pepper, onion powder, and paprika.
- Make the sauce base: In a small bowl, whisk together Dijon, optional whole grain mustard, honey, chicken broth, vinegar or lemon juice, and garlic. Taste and adjust honey or mustard as needed.
- Heat the pan: Set a large nonstick or stainless skillet over medium to medium-high heat. Add the oil and let it shimmer.
- Cook the chicken: Add chicken in a single layer. Sear 3 to 4 minutes per side until golden and just cooked through. Transfer to a plate and tent loosely with foil.
- Deglaze and simmer: Lower heat to medium. Pour in the sauce base. Scrape up browned bits with a wooden spoon. Simmer 2 to 3 minutes to reduce slightly.
- Thicken if desired: For a slightly thicker, glossy sauce, stir in the cornstarch slurry and simmer 30 to 60 seconds until lightly thickened.
- Finish the chicken: Return chicken and any juices to the pan. Spoon sauce over the pieces and simmer 1 minute, just to coat.
- Garnish and serve: Sprinkle with chopped parsley. Serve with steamed green beans, roasted broccoli, cauliflower rice, or a small scoop of brown rice.
What Makes This Recipe So Good
- Big flavor, fewer calories: A smart ratio of Dijon mustard to honey keeps the sauce bright and satisfying without going heavy on sugar or fat.
- Faster than takeout: From start to finish, you’re under 30 minutes. It’s a great weeknight staple.
- Lean protein that stays juicy: Using thin-sliced chicken breasts or chicken cutlets means quick cooking and tender results.
- Flexible and familiar: Works with chicken thighs, in the oven or skillet, and pairs well with simple sides.
- Meal-prep friendly: The flavor holds up for a few days, and it reheats well without drying out.
What You’ll Need
- Chicken: 1.5 pounds thin-sliced boneless, skinless chicken breasts (or regular breasts pounded to 1/2-inch thickness)
- Dijon mustard: 3 tablespoons for tang and depth
- Whole grain or yellow mustard (optional): 1 tablespoon for texture and added bite
- Honey: 1.5 to 2 tablespoons, to taste
- Chicken broth: 1/3 cup, low sodium
- Apple cider vinegar or lemon juice: 1 tablespoon for brightness
- Garlic: 2 cloves, minced (or 1/2 teaspoon garlic powder)
- Onion powder: 1/2 teaspoon
- Paprika: 1/2 teaspoon (smoked or sweet)
- Salt and black pepper: To taste
- Olive oil or avocado oil: 1 to 2 teaspoons for the pan
- Cornstarch (optional): 1/2 teaspoon mixed with 1 teaspoon water, if you prefer a thicker sauce
- Fresh parsley (optional): For garnish
Step-by-Step Instructions
- Prep the chicken: Pat the chicken dry with paper towels.
Season both sides with salt, pepper, onion powder, and paprika.
- Make the sauce base: In a small bowl, whisk together Dijon, optional whole grain mustard, honey, chicken broth, vinegar or lemon juice, and garlic. Taste and adjust honey or mustard as needed.
- Heat the pan: Set a large nonstick or stainless skillet over medium to medium-high heat. Add the oil and let it shimmer.
- Cook the chicken: Add chicken in a single layer.
Sear 3 to 4 minutes per side until golden and just cooked through. Transfer to a plate and tent loosely with foil.
- Deglaze and simmer: Lower heat to medium. Pour in the sauce base.
Scrape up browned bits with a wooden spoon. Simmer 2 to 3 minutes to reduce slightly.
- Thicken if desired: For a slightly thicker, glossy sauce, stir in the cornstarch slurry and simmer 30 to 60 seconds until lightly thickened.
- Finish the chicken: Return chicken and any juices to the pan. Spoon sauce over the pieces and simmer 1 minute, just to coat.
- Garnish and serve: Sprinkle with chopped parsley.
Serve with steamed green beans, roasted broccoli, cauliflower rice, or a small scoop of brown rice.
How to Store
- Refrigerate: Cool completely, then store in an airtight container up to 4 days. Keep extra sauce with the chicken to prevent drying.
- Freeze: Freeze in a freezer-safe container or bag up to 2 months. Thaw overnight in the fridge.
- Reheat: Warm gently in a skillet over low heat with a splash of broth, or microwave in short bursts at 50–70% power.
Avoid overheating to keep it tender.
Benefits of This Recipe
- Lower in calories: Lean chicken breast and a light sauce cut back on excess fat and sugar while staying satisfying.
- High in protein: Helps keep you full and supports muscle maintenance, especially helpful when you’re eating lighter.
- Simple ingredients: Everything is easy to find and budget-friendly.
- Balanced flavor: Tangy mustard + subtle sweetness + a little acid = a craveable sauce that doesn’t need heavy cream or butter.
- Scales easily: Double the sauce and protein for meal prep or guests without extra effort.
What Not to Do
- Don’t overcook the chicken: Thin cutlets cook fast. Pull them once they’re just done for the juiciest texture.
- Don’t skip seasoning: Salt, pepper, and spices on the chicken matter. They build the foundation for the sauce.
- Don’t drown it in honey: More honey means more calories and a cloying sauce.
Start with less and adjust.
- Don’t use a cold pan: A properly heated skillet helps you get color without drying out the meat.
- Don’t forget acid: Vinegar or lemon brightens the sauce. Without it, the flavors can fall flat.
Recipe Variations
- Baked version: Place seasoned chicken in a baking dish. Whisk sauce as written and pour over.
Bake at 400°F (200°C) for 15–20 minutes or until just cooked through. Broil 1 to 2 minutes to brown the top.
- Thighs instead of breasts: Use boneless, skinless thighs for extra juiciness. Sear 4 to 5 minutes per side, then simmer in sauce until cooked through.
Calories will be slightly higher.
- Greek yogurt boost: Stir 1 to 2 tablespoons nonfat Greek yogurt into the sauce off the heat for a creamy finish with extra protein. Add slowly to avoid curdling.
- Spicy kick: Add 1/4 to 1/2 teaspoon crushed red pepper flakes or a dash of hot sauce to the sauce base.
- Herb-forward: Finish with fresh tarragon, thyme, or chives for a bright, restaurant-style note.
- Grill option: Grill seasoned chicken over medium-high heat 3 to 4 minutes per side. Simmer the sauce separately on the stove, then spoon over the grilled chicken.
- Lower-sugar tweak: Use 1 tablespoon honey plus 1 to 2 teaspoons zero-calorie sweetener that bakes well to reduce calories further.
FAQ
Is this actually low calorie?
Yes.
The sauce uses a modest amount of honey and just a teaspoon or two of oil. Exact calories vary by portion size, but this version is leaner than most creamy or sugary chicken dishes.
Can I use regular yellow mustard?
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You can. Dijon gives more depth, but yellow mustard works and keeps things zingy.
If using only yellow mustard, start with a bit less and adjust to taste.
How do I keep the chicken from drying out?
Use thin cutlets for quick, even cooking, and pull them as soon as they’re done. Rest briefly and coat with sauce to lock in moisture. Reheat gently with a splash of broth.
What sides go best with this?
Light, crisp sides keep the meal balanced.
Think steamed or roasted veggies, a simple side salad, cauliflower rice, or a modest serving of quinoa or brown rice.
Can I meal prep this for the week?
Absolutely. Portion chicken with sauce into containers and store up to 4 days. Add a green veg and a whole grain to round it out.
Reheat gently to keep it tender.
What if I don’t have cornstarch?
Just simmer the sauce a little longer to reduce and thicken naturally. You can also whisk in a teaspoon of Dijon off the heat to add body.
Is there a way to make it gluten-free?
Yes. All listed ingredients are typically gluten-free, but check labels for mustards and broth to be sure.
Serve with naturally gluten-free sides.
Can I make it in the oven and still keep calories low?
Yes. Bake as noted in the variations with the same sauce. You won’t need extra oil, and you can broil briefly for color.
Final Thoughts
Low calorie honey mustard chicken proves you don’t need heavy sauces to get big flavor.
With a quick sear, a bright, balanced sauce, and a few pantry staples, dinner is done fast and tastes like you planned it. Keep the steps simple, watch the heat, and let the mustard and honey do the work. It’s a weeknight keeper you’ll come back to again and again.
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About the Author
Brandon D
Blogger/Fitness & Wellness Coach
I create quick, healthy, family-friendly recipes that make dinner simple, delicious, and stress-free.
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