High-Protein Honey BBQ Chicken Mac & Cheese – Easy Creamy Meal Prep Favorite

High-Protein Honey BBQ Chicken Mac & Cheese is the ultimate comfort food upgrade, combining creamy cheese sauce, sweet and smoky BBQ flavor, and tender shredded chicken in one protein-packed pasta dish. With 59g of protein per serving, this High-Protein Honey BBQ Chicken Mac & Cheese is perfect for post-workout meals, high-protein meal prep, or satisfying weeknight dinners that don’t sacrifice flavor. Made with lean chicken breast, sugar-free BBQ sauce, light cheddar cheese, and fat-free evaporated milk, it delivers all the rich, cheesy goodness you crave with a balanced nutritional profile. Ready in just 25 minutes, this creamy BBQ chicken mac and cheese is hearty, slightly sweet, smoky, and irresistibly comforting — ideal for busy families, fitness-focused eaters, and anyone who loves bold flavor with better macros.

Introduction

Mac and cheese has always been a comfort food classic, but this version takes things to an entirely new level. High-Protein Honey BBQ Chicken Mac & Cheese blends the nostalgic creaminess of traditional macaroni and cheese with sweet honey, smoky sugar-free BBQ sauce, and juicy shredded chicken for a bold twist.

This isn’t just indulgent comfort food. It’s a balanced, protein-forward meal designed to fuel your day while still delivering rich, cheesy satisfaction. Whether you’re prepping lunches for the week, cooking a quick dinner after work, or looking for a high-protein option that doesn’t feel like “diet food,” this recipe checks every box.

The combination of light cheeses and evaporated milk creates a velvety sauce that coats every piece of pasta, while the honey BBQ chicken adds depth, sweetness, and smoky richness that makes every bite exciting.

Why You’ll Love This Recipe

• Packed with 59g of protein per serving
• Ready in just 25 minutes
• Creamy, cheesy texture with sweet and smoky BBQ flavor
• Perfect for meal prep and reheating
• Made with lighter ingredients without sacrificing richness
• Easy stovetop method — beginner friendly

Ingredients Breakdown

Author: annareynolds
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4 servings

Ingredients (1x)

• 1½ lbs chicken breast, cooked and shredded
• ½ cup sugar-free BBQ sauce
• 2 tablespoons honey
• 8 oz elbow macaroni (or high-protein pasta)
• 1 can (12 oz) fat-free evaporated milk
• ¾ cup shredded light cheddar cheese
• 2 oz light cream cheese
• Salt and pepper, to taste
• Optional: chopped green onions for garnish

Ingredient Notes

• Chicken breast: Lean protein source that keeps the dish hearty and filling.
• Sugar-free BBQ sauce: Adds smoky depth without excess sugar.
• Honey: Balances the BBQ sauce with natural sweetness.
• Elbow macaroni: Classic mac & cheese shape that holds sauce beautifully.
• Fat-free evaporated milk: Creates a creamy base without heavy cream.
• Light cheddar cheese: Provides sharp, cheesy flavor with reduced fat.
• Light cream cheese: Enhances silkiness and thickness.
• Green onions (optional): Add freshness and color contrast.

Tools & Equipment Needed

• Large pot for boiling pasta
• Colander
• Large saucepan
• Wooden spoon or spatula
• Measuring cups and spoons
• Mixing bowl (for tossing chicken)

Optional:

• Meal prep containers

Step-by-Step Instructions

1. Cook the Pasta
   Bring a large pot of salted water to a boil. Add 8 oz elbow macaroni and cook until al dente according to package instructions. Drain and set aside.
2. Prepare the Sauce
   In a large saucepan over low heat, pour in the 12 oz can of fat-free evaporated milk. Add ¾ cup shredded light cheddar cheese and 2 oz light cream cheese. Stir continuously until the cheeses melt completely and the mixture becomes smooth and creamy.
3. Add the Chicken
   In a bowl, toss 1½ lbs cooked and shredded chicken breast with ½ cup sugar-free BBQ sauce and 2 tablespoons honey until evenly coated. Fold the coated chicken into the cheese sauce, stirring to combine thoroughly.
4. Combine Everything
   Add the cooked macaroni to the saucepan. Stir gently but thoroughly until all pasta is fully coated in the creamy honey BBQ cheese sauce.
5. Serve
   Season with salt and pepper to taste. Garnish with chopped green onions if desired. Serve warm or portion into containers for meal prep.

Tips & Variations

• Vegetarian Option: Replace chicken with roasted chickpeas or extra high-protein pasta.
• Gluten-Free Option: Use gluten-free elbow macaroni.
• Dairy-Free Option: Substitute dairy-free cheese and evaporated milk alternatives suitable for cooking.
• Spice Boost: Add a pinch of smoked paprika or cayenne for extra heat.
• Pantry Swap: If honey isn’t available, maple syrup can provide sweetness.
• Seasonal Twist: Add fresh herbs in spring for brightness.

Flavor Profile

High-Protein Honey BBQ Chicken Mac & Cheese delivers layered flavor in every bite. The cheese sauce is smooth, velvety, and rich without feeling heavy. The sugar-free BBQ sauce brings smoky depth, while honey adds gentle sweetness that balances the savory elements.

Shredded chicken absorbs the sauce beautifully, creating juicy bites throughout the dish. The macaroni provides classic comfort texture, tender yet structured enough to hold the creamy coating. The overall experience is sweet, smoky, savory, and satisfying.

Nutritional Overview

Per serving:

• Calories: 510
• Fat: 16g
• Carbohydrates: 28g
• Protein: 59g

Dietary considerations:

• High-protein
• Lower fat than traditional mac & cheese
• Contains dairy
• Contains gluten unless using gluten-free pasta

Make-Ahead & Meal Prep Tips

• Cook chicken ahead of time and store shredded in the refrigerator.
• Prepare full recipe and portion into containers for up to 4 days refrigerated.
• Reheat gently in the microwave or stovetop, stirring halfway through.
• Add a small splash of water if needed to loosen sauce during reheating.

FAQs

1. Can I use rotisserie chicken?

Yes, as long as it equals 1½ lbs cooked and shredded.

2. Will the sauce thicken as it cools?

Yes, cheese sauces naturally thicken slightly after cooling.

3. Can I double this recipe?

Yes, scale ingredients proportionally and use a larger pot.

4. Is it freezer-friendly?

Cream-based pasta can change texture when frozen, so refrigeration is preferred.

5. How do I keep the sauce smooth?

Cook over low heat and stir continuously while melting the cheese.

Cooking Timeline

Prep Time	Cook Time	Total Time	Servings
10 minutes	15 minutes	25 minutes	4

Serving Suggestions

Serve High-Protein Honey BBQ Chicken Mac & Cheese in wide bowls to highlight the creamy texture. Sprinkle with chopped green onions for contrast and a fresh finish. For meal prep, divide evenly into airtight containers while warm for easy grab-and-go lunches.

Recipe Variations

1. Extra Smoky Version: Add a bit more sugar-free BBQ sauce for deeper flavor.
2. Ultra Creamy Style: Stir thoroughly to fully emulsify the cheeses.
3. Honey-Forward Twist: Increase honey slightly for sweeter balance.
4. High-Protein Boost: Use high-protein pasta as suggested.

Ingredient Spotlight

Chicken Breast

Lean and protein-rich, chicken breast provides structure and satiety. Choose cooked chicken that is moist and well-seasoned before shredding.

Evaporated Milk

Fat-free evaporated milk offers concentrated creaminess without heavy cream. It creates a smooth sauce base when gently heated.

Pro Cooking Tips

• Keep heat low when melting cheeses to prevent separation.
• Stir constantly for a smooth, glossy finish.
• Cook pasta just to al dente to avoid over-softening.
• Fold ingredients gently to maintain texture.

Storage & Freezing Guide

• Refrigerator: Store up to 4 days in airtight containers.
• Freezer: Not recommended due to cream sauce texture changes.
• Reheating: Warm gently with a splash of water if needed.
• Avoid freezing for best quality.

Nutrition Estimate (Per Serving)

Nutrient	Amount
Calories	510
Protein	59g
Carbs	28g
Fat	16g
Fiber	Not specified

Dietary notes: High-protein, contains dairy, contains gluten unless modified.

Expanded Conclusion

High-Protein Honey BBQ Chicken Mac & Cheese proves that comfort food and smart nutrition can absolutely coexist. Creamy, smoky, slightly sweet, and deeply satisfying, it’s a meal that fuels your body while still feeling indulgent.

Whether you’re meal prepping for the week, feeding your family, or simply craving a better-for-you mac and cheese, this recipe delivers bold flavor and dependable results every time. Save it, share it, and come back whenever you want creamy BBQ comfort with serious protein power.

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