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honey bbq chicken mac and cheese

Honey BBQ Chicken Mac and Cheese

This Honey BBQ Chicken Mac and Cheese is the perfect blend of comfort food and balanced nutrition. At 642.4 calories and 58.4g of protein per serving, it’s a cheesy, protein-packed meal that’s perfect for any occasion—whether you’re sharing with friends or meal prepping for the week ahead!
Servings 4
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Equipment

  • Air fryer
  • Frying Pan
  • Blender
  • Saucepan

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
US Customary - Metric

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.
  • After the chicken has cooked, transfer it to a bowl and toss it with the honey and BBQ sauce, ensuring the chicken is evenly coated.
  • Let the chicken 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 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 flavours 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.

Notes

Customizations:

  • Add Veggies: Toss in some broccoli, spinach, or bell peppers for extra fiber and nutrients.
  • Make it Spicy: Add chilli flakes or a splash of hot sauce to the BBQ chicken for a kick of heat.
  • Use Different Protein: Swap the chicken for turkey or a plant-based protein if desired.

Nutrition

Serving: 1gCalories: 642kcalCarbohydrates: 75.3gProtein: 58.5gFat: 13gFiber: 5.15gSugar: 15.4g
Calories: 642kcal
Course: Dinner
Cuisine: American
Keyword: honey bbq chicken, honey bbq chicken mac and cheese, mac and cheese, meal prep, pasta, protein mac and cheese