This High-Protein Honey Garlic Butter Chicken with Mac & Cheese recipe is where fitness goals meet serious flavor. Think tender, juicy chicken glazed in a sticky honey garlic butter sauce, served over rich and creamy macaroni and cheese—reimagined with a high-protein twist. It’s bold, balanced, and absolutely satisfying.
Whether you’re powering through a busy week, feeding a family that loves comfort food, or meal prepping with gains in mind, this dish delivers on every front: sweet, savory, cheesy, and protein-packed.
Introduction
Traditional mac & cheese is delicious, but it can fall short in protein and leave you feeling sluggish. Add crispy-seared, honey-glazed chicken breast and a smarter, protein-boosted cheese sauce, and suddenly this indulgent classic becomes a well-rounded meal with serious staying power.
This dish transforms a family favorite into a fitness-forward comfort meal that doesn’t sacrifice taste. It’s ideal for anyone looking to eat better while still enjoying their food—whether you’re training, working long hours, or cooking for picky eaters.
Ingredient Overview
Boneless, Skinless Chicken Breast
Lean, high-quality protein with minimal fat. When seared and glazed, it turns golden, juicy, and caramelized with incredible flavor.
Honey
Naturally sweetens the glaze and helps create that signature sticky texture. You only need a little.
Garlic
Bold and fragrant—fresh garlic is essential for that classic honey garlic combo.
Butter
Adds richness to both the glaze and the mac & cheese. You can swap in olive oil or a plant-based version if needed.
Soy Sauce (or Coconut Aminos)
Balances the sweetness with deep umami. Choose low-sodium if watching salt intake.
Elbow Macaroni (or High-Protein Pasta)
Use chickpea, lentil, or whole wheat pasta to level up your protein intake and improve fiber content.
Cheese Blend
Cheddar and mozzarella are the stars for meltability and taste. Adding Greek yogurt or cottage cheese bumps up the protein.
Milk
2% or whole milk gives richness without heaviness. Plant-based milk (like unsweetened almond or oat) works too.
Step-by-Step Instructions
1. Sear the Chicken
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Pat 2 large chicken breasts dry and slice in half horizontally for quicker cooking.
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Season with:
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1/2 tsp garlic powder
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1/2 tsp paprika
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Salt and pepper
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In a large skillet over medium-high heat, melt 1 tbsp butter.
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Add chicken and cook 4–5 minutes per side until golden brown and internal temp reaches 165°F (75°C). Remove and set aside.
2. Make the Honey Garlic Butter Sauce
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In the same skillet, reduce heat to medium.
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Add:
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2 cloves garlic, minced
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1 tbsp butter
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Sauté 1 minute, then stir in:
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2 tbsp honey
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1 tbsp soy sauce
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Simmer until slightly thickened (about 2–3 minutes). Return chicken to coat with glaze.
3. Cook the Pasta
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Bring a large pot of salted water to boil.
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Add 8 oz elbow pasta (or chickpea pasta for extra protein).
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Cook until al dente. Reserve 1/2 cup pasta water, then drain.
4. Make the High-Protein Cheese Sauce
In a saucepan:
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Melt 1 tbsp butter over medium heat.
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Whisk in 1 tbsp flour (or cornstarch) to make a roux.
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Gradually whisk in 1 cup milk.
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Cook 3–4 minutes until slightly thickened.
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Lower heat and stir in:
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1 cup shredded sharp cheddar
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1/2 cup shredded mozzarella
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1/4 cup cottage cheese or 2 tbsp Greek yogurt
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Stir until smooth and creamy.
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Add pasta and toss to coat. Thin with reserved water if needed.
5. Serve and Assemble
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Spoon mac & cheese into bowls.
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Top with sliced honey garlic butter chicken.
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Drizzle with extra sauce from the pan.
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Garnish with chopped parsley or green onions.
Tips, Variations, and Substitutions
Tips
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Slice chicken before cooking for faster searing and even doneness.
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Don’t boil the cheese sauce—keep heat low to prevent curdling when adding Greek yogurt.
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Pack extra flavor with Dijon mustard or a pinch of smoked paprika in the mac sauce.
Variations
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Veggie Boost: Add steamed broccoli, spinach, or peas into the mac.
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Spicy Kick: Stir chili flakes into the glaze or a splash of hot sauce in the cheese sauce.
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Baked Mac Option: Transfer to a baking dish, top with breadcrumbs and broil for 5 minutes.
Substitutions
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Dairy-free: Use vegan butter, cashew cheese, and almond milk.
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Gluten-free: Use GF pasta and substitute cornstarch for flour in the roux.
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No soy? Use coconut aminos or tamari.
Serving Ideas & Occasions
This dish is perfect for:
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Weeknight family dinners—easy, comforting, kid-friendly.
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Post-workout fuel—a protein-rich plate to support recovery.
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Meal prep—lasts well in the fridge and reheats beautifully.
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Casual dinner parties—comfort food that impresses.
Pair it with:
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Roasted garlic green beans
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Caesar or kale salad
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Steamed or grilled asparagus
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A crisp, cold glass of sparkling water or iced tea
Nutritional & Health Notes
This mac & cheese with honey garlic butter chicken is designed to offer a smart mix of:
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Complete protein: From chicken, dairy, and pasta.
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Healthy carbs: Especially if using chickpea or whole wheat pasta.
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Balanced fats: From cheese, butter, and optional oils.
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Satisfying fiber: Boost it by adding veggies or using legume-based pasta.
Approximate Nutrition (per serving, 1/4 recipe with chickpea pasta):
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Calories: 540–600
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Protein: 40–45g
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Carbs: 35–40g
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Fat: 20–25g
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Fiber: 6–8g
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Sugar: 6–8g (mostly from honey)
FAQ
1. Can I meal prep this dish?
Yes. Store in airtight containers for up to 4 days. Reheat with a splash of milk to keep the mac creamy.
2. Can I bake the mac & cheese?
Absolutely. After mixing the pasta and cheese sauce, transfer to a baking dish, top with extra cheese or breadcrumbs, and broil for 5–7 minutes until bubbly.
3. Is it okay to use chicken thighs?
Yes—boneless skinless thighs are juicier, but they have slightly more fat and calories.
4. What’s the best cheese combo?
Sharp cheddar for flavor and mozzarella for melt. You can also add parmesan or a touch of gouda for richness.
5. Can I make this without flour?
Yes—swap the roux for a cornstarch slurry or skip thickening and use extra cheese for body.
6. How can I make this spicier?
Add sriracha or red pepper flakes to the glaze or cheese sauce. A pinch of cayenne also works.
7. What pasta is best for high protein?
Chickpea pasta (like Banza), lentil pasta, or whole wheat elbows all boost protein and fiber.
