High Protein Honey BBQ Chicken Mac & Cheese is the ultimate comfort food with a nutritious twist. This dish combines the creamy, cheesy goodness of traditional mac & cheese with the smoky, tangy flavor of honey BBQ chicken, making it a filling and flavorful meal. Perfect for those looking to increase their protein intake without sacrificing flavor, this dish is a crowd-pleaser that can easily be made for family dinners, meal prep, or potlucks. The recipe includes a rich combination of tender chicken, a blend of cheeses, and a sweet and smoky BBQ sauce, all melded together in a comforting, cheesy sauce. The dish is packed with protein, making it a satisfying meal for athletes, active individuals, or anyone who loves a hearty, indulgent meal. The history of mac & cheese is a long-standing tradition in American cuisine, with roots tracing back to early colonial days. Over time, it evolved from a simple dish of pasta and cheese into the comfort food favorite we know today, with countless variations. The addition of BBQ chicken brings a smoky twist to the classic mac & cheese, making it even more irresistible.
Ingredients Breakdown
The base of this High Protein Honey BBQ Chicken Mac & Cheese begins with boneless, skinless chicken breasts, which are grilled or cooked in a pan with BBQ sauce and honey for a rich, flavorful protein boost. The mac & cheese itself uses elbow macaroni, a classic choice for the creamy dish, but other pasta types can work just as well. A blend of sharp cheddar, mozzarella, and a touch of cream cheese creates a creamy, melt-in-your-mouth sauce. The BBQ sauce, made with honey, adds the perfect sweet and smoky flavor that pairs beautifully with the savory chicken. For seasoning, garlic powder, onion powder, salt, and pepper enhance the flavor profile, while milk and butter ensure a smooth, creamy sauce.
Step-by-Step Recipe
- Cook the Chicken – Heat a skillet or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and your favorite BBQ seasoning. Cook the chicken for 6-7 minutes per side or until fully cooked and juices run clear. Once cooked, shred or chop the chicken into bite-sized pieces and toss with honey BBQ sauce.
- Prepare the Pasta – In a separate pot, bring water to a boil, add salt, and cook the elbow macaroni according to the package directions. Drain and set aside.
- Make the Cheese Sauce – In a large saucepan, melt butter over medium heat. Add garlic and onion powder, and sauté for 1-2 minutes. Pour in the milk and bring to a simmer. Add in the shredded cheddar, mozzarella, and cream cheese. Stir until smooth and the cheese is fully melted.
- Combine – Add the cooked macaroni and shredded BBQ chicken into the cheese sauce, mixing until the pasta and chicken are fully coated with the creamy sauce.
- Serve – Transfer to a serving dish, sprinkle extra cheese on top, and bake for 10-15 minutes at 350°F if you want a golden, bubbly top. Garnish with chopped parsley or green onions if desired.
Tips for the Perfect High Protein Honey BBQ Chicken Mac & Cheese
To get the creamiest mac & cheese, be sure to melt the cheese gently over low to medium heat and avoid overheating the sauce to prevent it from becoming grainy. Using a high-quality BBQ sauce will elevate the flavor of the dish, so choose one that has the perfect balance of sweet and smoky. For extra protein, consider adding a scoop of your favorite unflavored protein powder to the cheese sauce. To make the dish a bit healthier, you can swap the elbow macaroni for whole wheat pasta or gluten-free pasta, depending on your dietary needs. If you prefer a little crunch, top with breadcrumbs and broil the mac & cheese for the last few minutes to create a crispy topping.
Variations and Customizations
For a more intense flavor, try using smoked chicken or grilled chicken for an even smokier base. You can also experiment with different types of cheese—Gruyère or gouda would add a lovely depth of flavor to the sauce. To make the dish spicier, incorporate jalapeños or red pepper flakes into the BBQ sauce. For a more colorful variation, add in sautéed bell peppers, onions, or even corn kernels. For vegetarians, swap the chicken for grilled tofu or tempeh, or simply increase the amount of cheese for a cheesy veggie version.
Health Considerations and Nutritional Value
High Protein Honey BBQ Chicken Mac & Cheese is a balanced meal that provides a good amount of protein, essential vitamins, and healthy fats. The chicken provides lean protein, which is vital for muscle recovery and overall health. The use of whole wheat pasta or a vegetable-based alternative can help increase fiber intake. The cheese, while adding flavor and creaminess, also delivers calcium, which is important for bone health. However, mac & cheese is generally higher in calories and fat, especially when using regular cheese and butter. To make it lighter, you can use reduced-fat cheese, substitute some of the butter for olive oil, or use a non-dairy milk alternative like almond milk. If you’re watching your sodium intake, opt for a low-sodium BBQ sauce and adjust the seasoning to taste.
FAQ
Can I use different types of pasta? Yes, you can use other pasta types like penne, fusilli, or even gluten-free pasta as a substitute for elbow macaroni.
Can I make this ahead of time? Yes, you can prepare the mac & cheese ahead of time, store it in the refrigerator, and then bake it before serving.
Can I add vegetables to this dish? Yes, feel free to add vegetables like spinach, bell peppers, or broccoli to make the dish more nutrient-dense.
High Protein Honey BBQ Chicken Mac & Cheese
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 milk 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
Prepare the BBQ Chicken:
- Air Fryer Option: Preheat the air fryer to 180°C (350°F).
- Season the 400g diced chicken breast with garlic powder, onion powder, paprika, salt, and black pepper.
- Spray lightly with low-calorie cooking spray and place the chicken in the air fryer basket.
- Cook for 10-12 minutes, shaking halfway through, until fully cooked and golden brown.
- Pan Option: Heat a non-stick pan over medium heat and spray lightly with low-calorie cooking spray. Add the seasoned chicken and cook for 6-8 minutes until the chicken is fully cooked and browned.
- Once cooked, transfer the chicken to a bowl and toss with honey and BBQ sauce, ensuring the chicken is evenly coated.
- Allow the chicken to cook for an additional 1-2 minutes to caramelize the sauce slightly.
Cook the Pasta:
- Bring a large pot of salted water to a boil and cook the pasta according to the package instructions.
- Before draining, reserve about 1/4 cup of pasta water to help with the cheese sauce later. Drain the pasta and set it aside.
Make the Cheese Sauce:
- In a blender, combine the cottage cheese, light cream cheese, grated cheese, milk, garlic powder, parsley, black pepper, paprika, salt, and mustard. Blend until smooth and creamy.
- Pour the cheese sauce into a saucepan and heat over medium-low heat, stirring occasionally.
- If the sauce becomes too thick, add a splash of the reserved pasta water to loosen it and make it extra creamy.
- Cook for 3-5 minutes until the sauce thickens and becomes smooth.
Combine and Serve:
- Once the cheese sauce is ready, add the cooked pasta to the sauce, stirring to coat the pasta evenly.
- Add more pasta water if needed to reach your desired consistency.
- 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 and top each portion with the Honey BBQ Chicken.
- Garnish with a sprinkle of parsley for a fresh touch.