High Protein Honey BBQ Chicken Mac & Cheese Recipe

Introduction

This High Protein Honey BBQ Chicken Mac & Cheese is a delicious twist on a classic comfort food. Packed with lean chicken and a creamy, flavorful cheese sauce, it’s a satisfying meal perfect for weeknights or meal prep.

Ingredients

• For the Cheese Sauce:
• 150 g fat-free cottage cheese
• 200 g light cream cheese
• 150 g 30% reduced fat cheddar cheese
• 150 ml semi-skimmed (2%) milk
• 1 tsp garlic powder
• 1 tsp parsley
• ½ tsp black pepper
• 1 tsp paprika
• 1 tsp salt
• 1 tsp mustard
• For the Chicken:
• 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
• For the Pasta:
• 300 g pasta
• 1 tsp salt

Instructions

1. Step 1: Prepare the BBQ chicken. Season the diced chicken with garlic powder, onion powder, paprika, salt, and black pepper. If using an air fryer, preheat it to 180°C (350°F), spray the chicken with low-calorie cooking spray, and cook for 10-12 minutes, shaking halfway. If pan-cooking, heat a non-stick pan over medium heat with the spray, then cook the chicken for 6-8 minutes until browned and fully cooked.
2. Step 2: Toss the cooked chicken in a bowl with honey and reduced BBQ sauce. Return the chicken to the pan or air fryer for 1-2 minutes to caramelize the sauce lightly.
3. Step 3: Cook the pasta in salted boiling water according to package instructions. Reserve about 1/4 cup of pasta water before draining, then set the pasta aside.
4. Step 4: Make the cheese sauce by blending cottage cheese, cream cheese, cheddar, milk, garlic powder, parsley, black pepper, paprika, salt, and mustard until smooth.
5. Step 5: Pour the cheese sauce into a saucepan and heat over medium-low, stirring. If too thick, add reserved pasta water until creamy. Cook 3-5 minutes until thickened and smooth.
6. Step 6: Add the cooked pasta to the cheese sauce, stirring well. Add extra pasta water if needed for desired consistency. Let sit for 10 minutes to thicken and meld flavors.
7. Step 7: Serve the mac and cheese in bowls topped with honey BBQ chicken and a sprinkle of parsley for freshness.

Tips & Variations

• Use whole-grain or legume-based pasta for extra fiber and protein.
• For a spicy kick, add a pinch of cayenne pepper to the cheese sauce.
• Swap honey for maple syrup to vary the sweetness and flavor.
• Try grilling the chicken instead of air frying or pan cooking for a smoky taste.
• Leftover sauce can be thinned with milk or pasta water for reheating.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a little milk or reserved pasta water to loosen the sauce if it has thickened.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen chicken for this recipe?

Yes, but thaw the chicken completely before seasoning and cooking to ensure even cooking and best texture.

Is this recipe suitable for meal prep?

Absolutely. It reheats well and provides balanced protein and carbs, making it ideal for packed lunches or quick dinners throughout the week.

High Protein Honey BBQ Chicken Mac & Cheese Recipe

Print Recipe

★★★★★

4.6 from 151 reviews

This High Protein Honey BBQ Chicken Mac & Cheese is a deliciously creamy and flavorful twist on traditional mac and cheese. Featuring tender air-fried or pan-cooked honey-glazed BBQ chicken combined with a rich, cheesy sauce made from a blend of fat-free cottage cheese, light cream cheese, and reduced-fat cheddar, this recipe offers a satisfying, high-protein meal perfect for weeknight dinners or meal prepping. The creamy sauce is perfectly balanced with spices, and the pasta is cooked al dente then combined for a hearty, comforting dish with a healthy touch.

• Author: Logan
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Air Frying
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Cheese Sauce

• 150 g fat-free cottage cheese
• 200 g light cream cheese
• 150 g 30% reduced fat cheddar cheese, grated
• 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

Chicken

• 400 g chicken breasts, diced
• 2 tbsp honey
• 1 tsp garlic powder
• 1 tsp onion powder
• 70 g reduced-fat BBQ sauce
• 1 tsp paprika
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp ground ginger
• Low-calorie cooking spray

Pasta

• 300 g pasta
• 1 tsp salt (for pasta water)

Instructions

1. Prepare the BBQ Chicken: Preheat the air fryer to 180°C (350°F) if using. Season the diced chicken breasts with garlic powder, onion powder, paprika, salt, and black pepper. Lightly spray the air fryer basket with low-calorie cooking spray, place the chicken pieces inside, and air fry for 10-12 minutes, shaking halfway through, until fully cooked and golden brown. Alternatively, heat a non-stick pan over medium heat, spray lightly with cooking spray, and cook the seasoned chicken for 6-8 minutes until browned and fully cooked. Transfer the cooked chicken to a bowl and toss with honey and BBQ sauce, coating evenly. Cook the coated chicken for an additional 1-2 minutes to caramelize the sauce slightly.
2. Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Before draining, reserve about ¼ cup of the pasta cooking water then drain the pasta and set aside.
3. Make the Cheese Sauce: In a blender, combine fat-free cottage cheese, light cream cheese, reduced-fat cheddar, semi-skimmed milk, garlic powder, parsley, black pepper, paprika, salt, and mustard. Blend until completely smooth and creamy. Pour the sauce into a saucepan and heat over medium-low heat, stirring occasionally. If the sauce is too thick, add a splash of the reserved pasta water to loosen it. Cook for 3-5 minutes until the sauce thickens and becomes smooth.
4. Combine and Serve: Add the cooked pasta into the cheese sauce, stirring thoroughly to coat each piece evenly. Add more pasta water if you want a thinner sauce. Let the mac and cheese sit for 10 minutes to allow the flavors to meld and the sauce to thicken. Serve the cheesy pasta in bowls topped with the honey BBQ chicken. Garnish with a sprinkle of parsley for freshness.

Notes

• You can cook the chicken either in an air fryer for a healthier option or in a pan if you don’t have an air fryer.
• Reserve some pasta cooking water to adjust the cheese sauce consistency as needed.
• Use reduced-fat cheeses for a lighter version without sacrificing flavor.
• Allowing the mac and cheese to sit after combining helps the sauce thicken and flavors meld.
• The recipe serves as a high-protein meal, great for active lifestyles and meal prep.

Keywords: Honey BBQ Chicken, Mac and Cheese, High Protein Dinner, Air Fryer Chicken, Healthy Mac and Cheese, Low Fat Comfort Food, BBQ Chicken Pasta