High Protein Honey BBQ Chicken Mac & Cheese Recipe
This High Protein Honey BBQ Chicken Mac & Cheese is a delicious twist on a classic comfort food, featuring tender diced chicken breasts coated in a sweet honey BBQ sauce and combined with a creamy, homemade cheese sauce made from cottage cheese, cream cheese, and reduced-fat cheddar. With high protein content and flavorful spices, it’s a hearty and satisfying meal that blends savory and sweet notes perfectly.
- 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
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% fat)
- 1 tsp garlic powder
- 1 tsp parsley (dried or fresh)
- ½ tsp black pepper
- 1 tsp paprika
- 1 tsp salt
- 1 tsp mustard
Honey BBQ Chicken
- 400 g diced chicken breasts
- 2 tbsp honey
- 70 g reduced BBQ sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp ground ginger
- Low-calorie cooking spray
Pasta
- 300 g pasta of choice
- 1 tsp salt (for pasta water)
Instructions
- Prepare the BBQ Chicken: Season the diced chicken breasts with garlic powder, onion powder, paprika, salt, and black pepper. Choose to cook the chicken either using the air fryer or pan method.
- Air Fryer Cooking: Preheat the air fryer to 180°C (350°F). Lightly spray the air fryer basket with low-calorie cooking spray, place the seasoned chicken inside, and cook for 10-12 minutes. Shake the basket halfway through cooking to ensure even browning until the chicken is fully cooked and golden brown.
- Pan Cooking Option: Heat a non-stick pan over medium heat and light-spray with low-calorie cooking spray. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until fully cooked and browned.
- Coat with Honey BBQ Sauce: Transfer the cooked chicken to a bowl and toss with honey and BBQ sauce until evenly coated. Return to the pan or air fryer for an additional 1-2 minutes to caramelize the sauce slightly and enhance flavors.
- 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 pasta water to help adjust the cheese sauce consistency later. Drain the pasta and set aside.
- Make the Cheese Sauce: In a blender, combine cottage cheese, light cream cheese, grated cheddar, milk, garlic powder, parsley, black pepper, paprika, salt, and mustard. Blend until smooth and creamy.
- Heat the Sauce: Pour the blended cheese sauce into a saucepan and warm over medium-low heat, stirring occasionally. If the sauce thickens too much, add a splash of reserved pasta water to loosen it and make it extra creamy. Continue cooking for 3-5 minutes until the sauce is smooth and thickened.
- Combine Pasta and Sauce: Add the cooked pasta into the cheese sauce and stir to thoroughly coat. Add extra pasta water if needed to reach your preferred sauce consistency.
- Rest and Meld Flavors: Let the mac and cheese sit for about 10 minutes off the heat to allow flavors to meld and the sauce to thicken further.
- Serve: Spoon the cheesy pasta into serving bowls, top each portion with the honey BBQ chicken, and garnish with a sprinkle of fresh parsley for brightness and color.
Notes
- You can choose either air frying or pan cooking for the chicken depending on your available equipment and preference.
- Reserving pasta water is key to adjusting the thickness of the cheese sauce for a silky texture.
- Use low-calorie cooking spray to reduce added fat without compromising on browning the chicken.
- Feel free to substitute pasta types but cooking times may vary; always cook pasta al dente for best texture.
- This recipe can be prepared ahead; refrigerate the components separately and reheat gently before combining.
Keywords: High protein mac and cheese, Honey BBQ chicken, healthy mac and cheese, air fryer chicken, creamy cheese sauce, comfort food, easy dinner recipe
