High-Protein Honey BBQ Chicken Mac & Cheese
This high-protein honey BBQ chicken mac and cheese combines tender, seasoned chicken with a glossy honey-BBQ glaze and a velvety light cheese sauce for a satisfying meal-prep friendly dinner. Ready in about 45 minutes, the recipe uses lean chicken breast, reduced-sugar BBQ sauce, evaporated milk, and reduced-fat cheddar to deliver creamy texture and 59g of protein per serving without feeling heavy. Ideal for weeknight dinners or batch-cooking, this dish reheats well and adapts easily to extra veggies or a gluten-free pasta swap.
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.