High Protein Honey BBQ Chicken Mac and Cheese Recipe
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Author:Patricia Jannet
Total Time:40 minutes
Yield:4 servings 1x
Diet:Low Fat
Description
High Protein Honey BBQ Chicken Mac and Cheese is a creamy, smoky-sweet 40-minute dinner made with tender chicken breast, sticky honey BBQ sauce, protein-packed cheese sauce, and pasta. Each serving delivers about 642 calories and 58.5g of protein, making it a satisfying comfort-food meal for weeknights or meal prep.
Ingredients
Scale
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 milk or 2% milk
1 tsp garlic powder
1 tsp parsley
1/2 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
1/2 tsp black pepper
1 tsp ground ginger
Low-calorie cooking spray
For the Pasta:
300 g pasta
1 tsp salt
Instructions
Preheat the air fryer to 180°C or 350°F if using the air fryer method.
Season the diced chicken breast with garlic powder, onion powder, paprika, salt, and black pepper until evenly coated.
Spray the air fryer basket lightly with low-calorie cooking spray, add the chicken, and cook for 10–12 minutes, shaking halfway through, until fully cooked and golden.
For the pan option, heat a non-stick frying pan over medium heat, spray lightly with low-calorie cooking spray, and cook the seasoned chicken for 6–8 minutes until fully cooked and browned.
Transfer the cooked chicken to a bowl, then toss it with honey and reduced BBQ sauce until evenly coated.
Return the coated chicken to heat for 1–2 minutes to slightly caramelize the honey BBQ sauce.
Bring a large pot of salted water to a boil and cook the pasta according to package instructions.
Before draining, reserve about 1/4 cup of pasta water, then drain the pasta and set it aside.
In a blender, combine cottage cheese, light cream cheese, reduced-fat cheddar cheese, milk, garlic powder, parsley, black pepper, paprika, salt, and mustard.
Blend the cheese sauce until completely smooth and creamy.
Pour the blended cheese sauce into a saucepan and heat over medium-low heat for 3–5 minutes, stirring occasionally, until smooth and thickened.
If the sauce becomes too thick, add a splash of reserved pasta water to loosen it.
Add the cooked pasta to the cheese sauce and stir until every piece is evenly coated.
Add more reserved pasta water if needed to reach your desired creamy consistency.
Let the mac and cheese sit for 10 minutes so the flavors meld and the sauce thickens.
Serve the cheesy pasta in bowls, top each portion with honey BBQ chicken, and garnish with parsley if desired.
Notes
Use medium-low heat when warming the cheese sauce to keep it smooth and creamy.
Blend the cottage cheese sauce fully before heating to avoid a grainy texture.
Reserve pasta water before draining because it helps loosen the sauce while keeping it creamy.
Do not add the honey BBQ sauce before the chicken is fully cooked because the honey can burn over high heat.
Let the finished mac and cheese rest for 10 minutes so the sauce thickens and coats the pasta better.
Add broccoli, spinach, or bell peppers for extra fiber, color, and nutrients.
Add chilli flakes or hot sauce to the BBQ chicken for a spicy version.
Swap chicken for turkey or a plant-based protein if desired, but nutrition values may change.
Store leftovers in airtight containers in the refrigerator for 3–4 days.
Reheat gently with a splash of milk or water to bring the sauce back to a creamy texture.
