Honey BBQ Chicken Mac & Cheese

WANT TO SAVE THIS RECIPE?

A hearty, protein-packed comfort food that’s perfect for meal prep or family dinners. This creamy BBQ chicken mac and cheese combines tender air-fried chicken, smoky honey BBQ flavor, and a rich, cheesy sauce—all made with better-for-you ingredients.

Why You’ll Love This Protein-Packed Mac & Cheese

• High in protein and low in excess fat

• Made with reduced-fat cheeses and lean chicken breast

• Features a rich, creamy texture without heavy cream or butter

• Perfect for meal prep, post-workout meals, or weeknight dinners

• Crowd-pleasing flavor with sweet and smoky BBQ notes

Ingredients Breakdown

For the Chicken:

• 400g Chicken Breast (diced): Lean, high-protein meat base.

• 1 tsp Garlic Powder: Boosts flavor.

• 1 tsp Onion Powder: Adds depth and savory notes.

• 1 tsp Smoked Paprika: Brings smoky warmth.

• 1 tsp Salt & ½ tsp Black Pepper: Basic seasoning.

• 1 tsp Ground Ginger: Adds a subtle zing.

• 2 tbsp Honey: Natural sweetness to balance the BBQ.

• 70g Reduced-Sugar BBQ Sauce: Keeps flavor high and sugars low.

• Low-Calorie Cooking Spray: For air-frying with minimal fat.

For the Cheese Sauce:

• 150g Fat-Free Cottage Cheese: High protein, creamy base.

• 200g Light Cream Cheese: Adds smoothness without heavy fat.

• 150g 30% Reduced-Fat Cheddar Cheese: Classic flavor with less fat.

• 150ml Semi-Skimmed Milk (2%): Thins and blends the sauce.

• 1 tsp Garlic Powder & 1 tsp Dried Parsley: Flavor boosters.

• ½ tsp Black Pepper, 1 tsp Paprika, 1 tsp Salt: Balanced seasoning.

• 1 tsp Mustard: Adds tang and depth.

For the Pasta:

• 300g Pasta (Macaroni or similar): The hearty base for the dish.

• 1 tsp Salt: For boiling the pasta.

Tips and Tricks

• Use pre-cooked chicken to save time—just reheat and toss in BBQ sauce.

• Make it spicy with a pinch of chili flakes or cayenne pepper.

• Use whole wheat or chickpea pasta for even more fiber and protein.

Variations and Customizations

• Add veggies like steamed broccoli, peas, or spinach for added nutrition.

• Use smoked gouda or Monterey jack for a different cheese profile.

• Make it gluten-free by using gluten-free pasta.

Pairing Suggestions

Serve this mac and cheese with:

• A crisp green salad with balsamic vinaigrette

• Roasted vegetables like Brussels sprouts or carrots

• Grilled corn on the cob for a summery vibe

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.

• Freezer: Freeze in portions for up to 2 months. Thaw overnight and reheat in the microwave or on the stovetop.

• Add a splash of milk when reheating to restore creaminess.

Popular Questions

Can I use rotisserie chicken instead?

Yes! Just shred and mix with the honey BBQ sauce before adding to the dish.

Can I make this ahead?

Absolutely. Assemble the mac and cheese ahead and reheat when ready to serve.

Is this good for meal prep?

It’s perfect! Portion it into containers and store for a week of high-protein lunches.

Honey BBQ Chicken Mac & Cheese

---

• Author: easysweetmeal
• Total Time: 40 minutes
• Yield: 4 servings 1x

Print Recipe

Pin Recipe

Description

This creamy, satisfying mac and cheese is packed with protein and loaded with bold BBQ flavor. Juicy honey-glazed chicken meets a rich, cheesy sauce made lighter with cottage cheese and reduced-fat ingredients—perfect for a macro-friendly comfort meal that doesn’t compromise on taste.

---

Ingredients

Scale 1x2x3x

• 400g chicken breast, diced

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp smoked paprika

• 1 tsp salt

• ½ tsp black pepper

• 1 tsp ground ginger

• 2 tbsp honey

• 70g reduced-sugar BBQ sauce

• Low-calorie cooking spray

• 150g fat-free cottage cheese

• 200g light cream cheese

• 150g 30% reduced-fat cheddar cheese

• 150ml semi-skimmed milk (2%)

• 1 tsp garlic powder

• 1 tsp dried parsley

• ½ tsp black pepper

• 1 tsp paprika

• 1 tsp salt

• 1 tsp mustard

• 300g pasta (e.g., elbow macaroni or rotini)

• 1 tsp salt

---

Instructions

1. Prepare the Chicken

1. Preheat your air fryer to 180°C (350°F).

2. Season diced chicken with garlic powder, onion powder, paprika, salt, pepper, and ground ginger.

3. Spray with low-calorie cooking spray and place in the air fryer basket.

4. Cook for 10–12 minutes, shaking halfway through, until golden and cooked through.

5. In a bowl, mix honey and BBQ sauce. Toss the hot chicken in the sauce until fully coated. Set aside.

2. Cook the Pasta

1. Bring a large pot of salted water to a boil.

2. Add pasta and cook until al dente according to package directions.

3. Reserve ¼ cup of pasta water, then drain and set aside.

3. Make the Protein Cheese Sauce

1. Add cottage cheese, cream cheese, cheddar, milk, garlic powder, parsley, pepper, paprika, salt, and mustard to a blender.

2. Blend until completely smooth.

3. Pour the sauce into a saucepan over medium-low heat. Stir until heated and creamy (about 3–5 minutes).

4. Add a splash of reserved pasta water if the sauce is too thick.

4. Combine and Serve

1. Stir the cooked pasta into the cheese sauce until evenly coated.

2. Gently fold in the honey BBQ chicken pieces.

3. Let rest for 10 minutes to allow the sauce to thicken and flavors to meld.

4. Serve hot and enjoy a protein-rich twist on a classic!

Notes

• This recipe provides around 35–40g of protein per serving, depending on pasta choice and cheese brand.

• Customize spice levels to suit your preference—smoked paprika adds depth without heat

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Category: Dinner
• Method: Air Fryer & Stovetop
• Cuisine: American

WANT TO SAVE THIS RECIPE?