Introduction

This High Protein Honey BBQ Chicken Mac & Cheese is a delicious twist on a classic comfort food. Packed with lean chicken and creamy cheese sauce, it offers a satisfying meal that’s both flavorful and nutritious. Perfect for a hearty weeknight dinner that the whole family will enjoy.

A white rectangular baking dish filled with baked macaroni and cheese, showing a thick bottom layer of yellow pasta mixed with melted cheese, topped with a golden brown crust of small, crisp browned bits, possibly chicken or breadcrumbs, scattered evenly on top. The surface is sprinkled with finely chopped green herbs, adding a fresh contrast to the rich cheesy textures. The dish rests on a wooden board with a blurred background, while the focus is sharp on the textured, slightly bubbling cheese layer and browned toppings. photo taken with an iphone --ar 4:5 --v 7

Ingredients

150 g fat-free cottage cheese
200 g light cream cheese
150 g 30% reduced fat cheddar cheese
150 ml semi-skimmed milk (2% milk)
1 tsp garlic powder
1 tsp parsley
½ tsp black pepper
1 tsp paprika
1 tsp salt
1 tsp mustard
400 g chicken breasts, diced
2 tbsp honey
1 tsp garlic powder
1 tsp onion powder
70 g reduced BBQ sauce
1 tsp paprika
1 tsp salt
½ tsp black pepper
1 tsp ground ginger
Low-calorie cooking spray
300 g pasta
1 tsp salt (for pasta water)

Instructions

Step 1: Prepare the BBQ Chicken. If using an air fryer, preheat it to 180°C (350°F). Season the diced chicken breast with garlic powder, onion powder, paprika, salt, and black pepper. Lightly spray the chicken with low-calorie cooking spray and place it in the air fryer basket. Cook for 10-12 minutes, shaking halfway through, until fully cooked and golden brown.
Step 2: Alternatively, heat a non-stick pan over medium heat and spray lightly with cooking spray. Add the seasoned chicken and cook for 6-8 minutes, until fully cooked and browned.
Step 3: Transfer the cooked chicken to a bowl and toss with honey and BBQ sauce until evenly coated. Cook for an additional 1-2 minutes to caramelize the sauce slightly.
Step 4: Cook the pasta in a large pot of boiling salted water according to package instructions. Reserve about 1/4 cup of the pasta water before draining, then drain the pasta and set aside.
Step 5: Make the cheese sauce by blending cottage cheese, light cream cheese, grated cheddar, milk, garlic powder, parsley, black pepper, paprika, salt, and mustard until smooth and creamy.
Step 6: Pour the cheese sauce into a saucepan and heat over medium-low heat, stirring occasionally. If the sauce is too thick, add a splash of reserved pasta water to loosen it. Cook for 3-5 minutes until thick and smooth.
Step 7: Combine the cooked pasta with the cheese sauce, stirring well to coat. Add extra pasta water if needed for your preferred consistency.
Step 8: Let the mac and cheese sit for 10 minutes to allow flavors to meld and the sauce to thicken.
Step 9: Serve the creamy pasta in bowls topped with the honey BBQ chicken. Garnish with a sprinkle of parsley for a fresh finish.

Tips & Variations

For extra smoky flavor, add a dash of smoked paprika to the cheese sauce.
Use whole wheat or legume-based pasta to increase fiber and protein.
Swap honey for maple syrup or agave nectar if you prefer a different sweetness.
Fresh parsley or chives make a great garnish to add color and brightness.
If you don’t have an air fryer, cooking chicken in the pan works just as well.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a saucepan over low heat, adding a splash of milk or reserved pasta water to restore creaminess if needed. This dish is best enjoyed fresh but reheats well for a convenient meal.

How to Serve

A white rectangular baking dish filled with two main layers starting with a bottom layer of soft, yellow macaroni pasta, topped with a browned, bubbly layer of melted cheddar cheese mixed with browned crumbles of ground meat, possibly sausage. The top surface has scattered bits of chopped green herbs giving a fresh contrast to the golden, slightly crispy cheese. The dish is placed on a wooden board with a blurred darker background. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use a different type of cheese?

Yes, you can substitute the cheddar with other melting cheeses like mozzarella or Monterey Jack, but keep in mind this may change the flavor and texture slightly.

Is it necessary to reserve pasta water for the sauce?

Reserving some pasta water helps adjust the sauce consistency, making it creamier and smoother. It’s a useful tip but not mandatory if you prefer a thicker sauce.