Many mac and cheese recipes lean heavy on comfort but fall short on balanced nutrition. This high-protein honey BBQ chicken mac and cheese delivers both. It’s creamy, smoky, just the right amount of sweet, and loaded with lean protein—an easy weeknight meal or meal-prep recipe that keeps you full, energized, and satisfied.
Ready in under an hour, this hearty bowl brings together tender chicken, a velvety cheese sauce, and a glossy honey-BBQ glaze that caramelizes beautifully in the pan. Each bite hits that perfect balance of savory, sweet, and creamy, making it one of those meals you’ll want to cook again and again.
If you love high-protein comfort meals like High Protein Chicken Fajita Wraps or wholesome bowls like Turmeric Chicken Quinoa Bowl, this one is about to join your regular rotation.
Why You’ll Love This High-Protein BBQ Chicken Mac
This dish takes the familiar flavors of BBQ chicken and blends them with a lighter, protein-forward mac and cheese.
The chicken is seasoned with smoky spices that deepen as it cooks, and the honey adds a subtle glossiness that helps the BBQ sauce cling to every piece.
Meanwhile, the creamy sauce uses a combination of evaporated milk, light cream cheese, and reduced-fat cheddar to deliver richness without unnecessary heaviness.
The result is a balanced dish that feels indulgent but aligns well with strength-training meal prep, active lifestyles, or simply anyone who loves a satisfying pasta dinner.
And the best part? Everything cooks quickly using simple ingredients you probably already have on hand.
Ingredients You’ll Need
700g chicken breast
Salt, onion powder, smoked paprika, garlic powder
Olive oil
Honey
Reduced-sugar BBQ sauce
Macaroni
Fat-free or low-fat evaporated milk
Light cream cheese
Chicken stock powder
Reduced-fat cheddar cheese
Each component plays a role in keeping this dish flavorful, creamy, and protein-dense without overloading it with fat.
How to Prepare the Chicken
Start by cutting the chicken into bite-sized chunks so each piece cooks evenly and absorbs the seasoning.
Season generously with salt, garlic powder, onion powder, and smoked paprika. The smoked paprika adds depth that complements the BBQ sauce later on.
Warm a little olive oil in a large skillet and cook the chicken until golden on the outside and tender on the inside.
Once cooked, drizzle the honey directly over the chicken.
Stir in the reduced-sugar BBQ sauce and let it bubble for a minute or two until it thickens into a shiny glaze.
This quick caramelization step helps the chicken develop a deep, sticky coating that tastes like it came straight off a grill.
If you enjoy BBQ-inspired meals, you’ll also love the sweet-savory flavor combination in Cheesy Barley BBQ Tofu Bowl for a vegetarian option.
Cooking the Macaroni
While the chicken cooks, prepare your macaroni.
Use classic elbows or any shape that holds sauce well. Shells and cavatappi are great substitutes.
Boil in salted water until al dente.
Drain and set aside, keeping it warm so it blends easily with the cheese sauce.
Making the Creamy Protein-Rich Sauce
This sauce is fast, creamy, and uses lighter ingredients without losing the luscious texture you expect from mac and cheese.
Pour the evaporated milk into a pot and warm it gently.
Add the light cream cheese, stirring until melted and silky.
Whisk in the chicken stock powder to create depth and a subtle savory backbone that balances the sweetness of the BBQ chicken.
Finally, add the grated reduced-fat cheddar and stir until melted.
The result is a smooth, slightly tangy, perfectly creamy cheese sauce that coats the pasta beautifully.
This same creamy style appears in other comforting recipes like Creamy Lemon Garlic Chicken Pasta and One Pot Chicken Vegetable Casserole, which use simple techniques to achieve rich flavor with minimal fuss.
Combining Everything
Add the cooked macaroni to the cheese sauce and fold it until each noodle is fully coated.
Spoon the honey-BBQ chicken over the top or mix it directly into the pasta for a fully combined bowl.
Both approaches work—mixing gives every bite balance, while layering offers a pretty presentation for serving or storing.
Meal Prep Tips
This dish reheats extremely well, making it ideal for four days of high-protein lunches.
Divide evenly into containers so each portion is balanced with protein, carbs, and creamy sauce.
When reheating, add a splash of water or milk to restore creaminess.
You can also top with fresh herbs, a squeeze of lime, or extra BBQ sauce for brightness.
Meal prep lovers will also appreciate quick, nourishing recipes like Savory Ground Turkey Cottage Cheese Bowl and One-Pan High-Protein Chili Mac, both perfect for busy weeks.
Ingredient Swaps and Add-Ins
You can personalize this recipe based on your preferences or pantry ingredients.
Try stirring in steamed broccoli, sautéed spinach, or charred corn. Each adds texture and nutrients.
Swap the pasta for chickpea or lentil pasta if you want even more protein.
Use a spicy BBQ sauce if you prefer heat, or add a pinch of chili flakes to the chicken as it cooks.
This adaptability is similar to customizable bowls like Chicken Avocado Quinoa Salad or Fresh Herb Chicken Salad, where simple swaps make big flavor changes.
Serving Suggestions
Serve this high-protein mac with a simple side salad, roasted vegetables, or even grilled zucchini for extra fiber.
It’s also delicious as a standalone comfort meal, especially after a long day or post-workout.
Storage and Reheating
Store in airtight containers for up to four days.
Reheat on the stovetop or in the microwave with a splash of milk to restore creaminess.
Avoid freezing, as light dairy sauces can separate after thawing.
Frequently Asked Questions
Can I use regular milk instead of evaporated milk?
Yes, low-fat or fat-free regular milk works, but the sauce will be slightly thinner. Evaporated milk gives a richer texture without extra fat.
Can I swap cheddar for a different cheese?
Absolutely. Gouda, Colby, or a light mozzarella blend work well. Just avoid pre-shredded cheese if possible, as anti-caking agents can affect creaminess.
How can I make this spicier?
Use a spicy BBQ sauce, add chili flakes, or mix in chipotle powder when seasoning the chicken.
Can I add vegetables?
Yes. Broccoli, spinach, mushrooms, or roasted peppers blend beautifully with the creamy pasta and BBQ glaze.
How long does this last in the fridge?
Up to four days when stored properly. This makes it perfect for weekly meal prep.
Can I make it gluten-free?
Use gluten-free macaroni and double-check that your BBQ sauce and stock powder are certified gluten-free.
Is this good for weeknight dinners?
Definitely. It takes under an hour and uses only a few basic steps, making it ideal for busy nights—just like other quick dishes such as Pan-Fried Garlic Butter Gnocchi or Quick & Easy Spaghetti Bolognese.
If you want a high-protein comfort meal that tastes indulgent but still fuels your day, this honey BBQ chicken mac and cheese deserves a place in your rotation. It’s the perfect balance of creamy, smoky, sweet, and savory—simple enough for weeknights, satisfying enough for weekend cravings, and efficient enough for meal prep.
High-Protein Honey BBQ Chicken Mac & Cheese
Ingredients
Chicken
- 700 g boneless skinless chicken breast cut into bite-sized pieces
- 1 tsp olive oil
Sauce & Glaze
- 25 g honey
- 85 g reduced-sugar BBQ sauce or reduced-sugar alternative
Pasta
- 320 g macaroni (dry) elbow, shells, or cavatappi
Dairy & Seasoning
- 340 ml fat-free evaporated milk or low-fat milk
- 80 g light cream cheese room temperature
- 1.5 tsp chicken stock powder or chicken stock concentrate
- 100 g reduced-fat cheddar, grated
- 1 tsp salt adjust to taste
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp garlic powder
Instructions
Prep & Cook Chicken
- Trim and cut the chicken into bite-sized pieces, then pat dry with paper towels.
- Season the chicken evenly with salt, garlic powder, onion powder, and smoked paprika.
- Heat the olive oil in a large skillet over medium-high heat and cook the chicken in a single layer until golden and cooked through, about 6–8 minutes.
- Drizzle the honey over the cooked chicken, stir to coat, then add the reduced-sugar BBQ sauce and simmer for 1–2 minutes until the sauce glazes the chicken.
Cook Pasta
- Bring a large pot of salted water to a boil and cook the macaroni according to package directions until al dente.
- Reserve about 60 ml (1/4 cup) of the pasta cooking water, drain the pasta, and keep warm.
Make the Cheese Sauce
- Warm the evaporated milk in a medium saucepan over low heat until steaming but not boiling.
- Add the light cream cheese and whisk until smooth, then stir in the chicken stock powder.
- Gradually add the grated reduced-fat cheddar, whisking until the sauce is smooth and slightly thickened.
- If the sauce seems too thick, thin with a splash of the reserved pasta water to reach desired consistency.
Combine & Serve
- Add the drained macaroni to the cheese sauce and fold gently until all pasta is coated.
- Stir in the honey-BBQ chicken, or serve the chicken on top for a layered presentation.
- Serve immediately with an optional sprinkle of fresh herbs, or divide into meal-prep containers and cool before refrigerating.
Notes
- Store cooled portions in airtight containers in the refrigerator for up to 4 days.
- Reheat gently with a splash of milk or water to restore sauce creaminess.
- Substitute chickpea or lentil pasta for extra plant protein or to make the recipe gluten-free.
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