High-Protein Mac and Cheese with BBQ Chicken: The Ultimate Comfort Meal for Your Meal Prep
5-Day Meal Prep
If you’re looking for a meal that’s both indulgent and packed with protein, look no further than this High-Protein Mac and Cheese with BBQ Chicken! This recipe combines the creamy, cheesy goodness of mac and cheese with the smoky flavors of BBQ chicken, creating the perfect comfort food that's healthy, filling, and perfect for meal prepping. With an impressive 48g of protein per serving, this dish will keep you full and satisfied while supporting your fitness goals. Plus, it’s easy to make and keeps well in the fridge, making it a regular go-to in your meal prep rotation.
Let’s dive into how to make this protein-packed version of mac and cheese with a BBQ twist!
Macros per Serving:
Calories: 429
Protein: 48g
Fat: 9.4g
Carbs: 40g
Ingredients
For the BBQ Chicken:
22 oz Chicken Breast – Lean protein that will help keep you full while keeping the fat content low.
1 tbsp Garlic Powder – For a savory, aromatic flavor that pairs perfectly with the chicken.
1 tbsp Onion Powder – Adds sweetness and depth to the chicken seasoning.
1 tbsp Paprika – For a smoky, earthy flavor that complements the BBQ sauce.
1 tbsp Chicken Bouillon – Enhances the flavor of the chicken and gives it that rich, savory taste.
1 tbsp Salt – Essential for seasoning the chicken.
1 tbsp Black Pepper – To add a little heat and balance the flavors.
(After the chicken breast is cooked) add ½ cup Sugar-Free BBQ Sauce – Adds a smoky-sweet flavor to the chicken without the added sugars.
For the Mac and Cheese:
8 oz Protein Pasta – A high-protein alternative to regular pasta, giving you extra muscle-building benefits.
1 ½ cups Nonfat Cottage Cheese – Adds a creamy texture and extra protein to the sauce without extra fat.
½ cup Low-Fat Cheddar Cheese – For that classic mac and cheese flavor with fewer calories and less fat.
½ cup Low-Fat Milk (I used 1%) – A creamy base to help thicken the sauce without the heavy cream.
1 Packet of Mac and Cheese Powder – For that classic mac and cheese flavor.
1 tbsp Garlic Powder – To season the mac and cheese sauce for extra flavor.
1. Prepare the Chicken
Start by washing and dicing your chicken breast into bite-sized pieces. Season the chicken generously with salt, pepper, garlic powder, onion powder, paprika, and chicken bouillon. Mix well to ensure the chicken is evenly coated with the seasonings.
Heat a large skillet over medium heat, lightly coated with olive oil cooking spray. Add the chicken and cook thoroughly until the chicken is browned and cooked through (about 6-8 minutes). Once the chicken is fully cooked, add ½ cup of sugar-free BBQ sauce to the pan. Let the chicken simmer in the BBQ sauce for a few minutes to infuse it with flavor. Feel free to add more BBQ sauce if you want it even saucier!2. Make the Mac and Cheese Sauce
In a separate bowl, combine 1 ½ cups of nonfat cottage cheese, ½ cup of low-fat cheddar cheese, ½ cup of low-fat milk, 1 packet of mac and cheese powder, and 1 tbsp of garlic powder. Blend all the ingredients together, either using a whisk or a hand blender until the mixture is smooth and creamy. This will serve as your high-protein, creamy cheese sauce.
3. Cook the Protein Pasta
In a large pot, bring water to a boil and cook your 8 oz of protein pasta according to package instructions. Here’s a little trick: Add 1 tsp of chicken bouillon to the pasta water before cooking to infuse the pasta with extra flavor (trust me, it makes a difference!). Once the pasta is cooked, drain and set aside.
4. Combine the Chicken and Mac and Cheese
Once the chicken is cooked and simmered in the BBQ sauce, remove it from heat. Add the cooked protein pasta to the pan with the mac and cheese sauce and stir until the pasta is evenly coated. Then, gently fold in the BBQ chicken, ensuring it’s evenly distributed throughout the dish.
5. Assemble the Meal Prep
Divide the chicken and mac and cheese mixture evenly into 5 meal prep containers. This recipe is perfect for preparing your lunches or dinners for the week. Seal the containers and store them in the fridge, ready for easy grab-and-go meals.
Meal Prep Safety Tips:
Cool Before Storing: Allow your chicken and mac and cheese to cool before transferring it to meal prep containers. This helps prevent condensation and keeps the dish fresh.
Proper Storage: Store your meals in airtight containers to maintain freshness. The chicken and mac and cheese will stay good for 4-5 days in the fridge. If you want to extend the shelf life, consider freezing the meal for up to 3 months. Just be sure to reheat thoroughly when you’re ready to eat.
Reheat Safely: When reheating, make sure your meal reaches an internal temperature of 165°F to kill any bacteria and ensure the food is safe to eat. You can reheat in the microwave or on the stovetop, but always check that it’s evenly heated.
Keep the BBQ Sauce Separate (Optional): If you’re worried about the BBQ sauce getting soggy or losing its flavor, you can store it separately in a small container and add it just before reheating.
Additional Notes:
Protein Pasta: I love using protein pasta for this recipe to up the protein content without adding extra calories. If you can’t find protein pasta, you can use whole wheat or gluten-free pasta as alternatives, but the macros will change slightly.
Cottage Cheese: The cottage cheese serves as a lower-fat, high-protein alternative to heavy cream, making the mac and cheese creamy without the excess calories. If you’re not a fan of cottage cheese, Greek yogurt can also work as a substitute.
BBQ Sauce Variations: Feel free to experiment with different sugar-free BBQ sauces or make your own! Some BBQ sauces have added spices or smoky flavors that can change the overall taste of the dish, so pick one you love.
Vegetarian Version: If you want to make this recipe vegetarian, you can swap the chicken for tofu, tempeh, or even roasted vegetables. The protein pasta and cottage cheese will still give you a satisfying and protein-packed meal.
Final Thoughts:
This High-Protein Mac and Cheese with BBQ Chicken is the ultimate feel-good meal that’s easy to make, packed with flavor, and perfect for meal prep. It’s a great option for anyone looking to fuel their body with delicious, nutritious food without sacrificing flavor. Plus, with 48g of protein per serving, it’s an excellent choice for supporting muscle growth and recovery. Whether you’re prepping for a busy week or just craving something comforting yet healthy, this meal is sure to become a staple in your rotation. Enjoy!