Easy BBQ Chicken Mac and Cheese for Cozy Dinners

There’s something unbeatable about smoky BBQ chicken paired with creamy mac and cheese. It’s the kind of plate that feels like a weekend cookout, even on a weeknight. This version keeps all the comfort you want but packs in extra protein to support your goals.

The chicken is juicy and deeply seasoned, and the mac is velvety with a smart, high-protein twist. It’s simple to make, big on flavor, and ideal for meal prep or family dinners.

What Makes This Recipe So Good

• High protein without the fuss: Lean chicken plus protein-enriched pasta and Greek yogurt boosts protein without sacrificing creaminess.
• Balanced comfort: You get smoky, sticky BBQ chicken with a luscious mac and cheese that still feels light enough for a weeknight.
• Meal-prep friendly: Both components reheat well, making this great for lunches or grab-and-go dinners.
• Customizable spice and sweetness: Adjust the BBQ sauce and seasoning to match your taste—or the family’s.
• One grocery run, simple steps: No specialty tools or tricky techniques required.

Shopping List

• Chicken: 2 pounds boneless, skinless chicken breasts or thighs
• Olive oil (1–2 tablespoons)
• BBQ seasoning or dry rub (2 tablespoons)
• Salt and black pepper
• Smoked paprika (optional, 1 teaspoon)
• Garlic powder (1 teaspoon)
• Onion powder (1 teaspoon)
• BBQ sauce: 1 cup (choose a lower-sugar sauce if preferred)
• Pasta: 12 ounces high-protein elbow macaroni or shells
• Dairy for mac and cheese: 1 cup 2% milk, 1/2 cup plain nonfat Greek yogurt
• Reduced-fat sharp cheddar cheese (2 cups, freshly grated)
• Part-skim mozzarella (1 cup, freshly grated)
• Dijon mustard (1 teaspoon)
• Pinch of cayenne or hot sauce (optional)
• Sea salt and pepper to taste
• Fresh parsley or chives for garnish (optional)

How to Make It

1. Preheat and prep: Heat the oven to 400°F (200°C). Pat the chicken dry, then toss with olive oil, BBQ seasoning, smoked paprika, garlic powder, onion powder, salt, and pepper.
2. Roast the chicken: Arrange on a sheet pan.

   Roast 18–22 minutes, depending on thickness, until the internal temperature hits 165°F (74°C).

3. Sauce and finish: Brush the chicken generously with BBQ sauce. Return to the oven for 3–5 minutes so the sauce sets and turns glossy. Rest 5 minutes, then slice or shred.
4. Cook the pasta: While the chicken roasts, boil the high-protein pasta in salted water according to package directions.

   Drain, reserving 1/2 cup of pasta water.

5. Make the creamy base: In a large pot on low heat, whisk milk with Dijon and a pinch of cayenne or hot sauce. Add the Greek yogurt off heat and whisk until smooth. Return to low heat gently—don’t boil.
6. Add the cheese: Stir in cheddar and mozzarella a handful at a time until melted and smooth.

   If the sauce is too thick, splash in pasta water until it coats a spoon.

7. Combine: Fold the cooked pasta into the cheese sauce. Taste and adjust salt and pepper. For extra richness without heavy cream, add a teaspoon of olive oil.
8. Serve: Plate a scoop of mac and cheese with sliced BBQ chicken on top or on the side.

   Drizzle with a little extra warmed BBQ sauce. Garnish with parsley or chives if you’d like.

Keeping It Fresh

• Storage: Store chicken and mac separately in airtight containers in the fridge for 3–4 days.
• Reheating: Reheat mac and cheese over low heat with a splash of milk or water to loosen the sauce. Warm chicken gently in the microwave or a covered skillet until heated through.
• Freezing: The chicken freezes well up to 2 months.

  The mac can be frozen, but the sauce may separate slightly—stir in a spoonful of Greek yogurt after thawing to restore creaminess.

• Meal prep tip: Portion into single-serve containers with a small cup of extra BBQ sauce for fresh flavor when reheating.

Benefits of This Recipe

• Protein-forward: Chicken breast or thighs deliver lean protein, while high-protein pasta and Greek yogurt boost the total per serving.
• Lighter creaminess: Using 2% milk and Greek yogurt instead of heavy cream keeps texture luxurious without a heavy feel.
• Better carbs: High-protein pasta often includes more fiber, helping you feel full and satisfied.
• Flexible for goals: Easy to scale up for bulking or portion down for cutting without losing flavor.
• Family-friendly: Classic flavors that kids and adults both love, with spice levels you control.

What Not to Do

• Don’t overcook the chicken: Dry chicken ruins texture and reduces juiciness. Use a thermometer and pull at 165°F.
• Don’t boil the cheese sauce: High heat can cause the yogurt to curdle and the cheese to turn grainy. Keep it low and slow.
• Don’t skip salting the pasta water: It’s crucial for flavor.

  The cheese sauce should enhance, not cover bland noodles.

• Don’t use pre-shredded cheese if you can help it: Anti-caking agents prevent smooth melting. Freshly grated cheese makes a big difference.
• Don’t drown the chicken in sauce too early: Brush at the end so sugars don’t burn in the oven.

Alternatives

• Protein swaps: Use turkey breast, rotisserie chicken, or grilled tofu. For pescatarians, try blackened salmon with a light BBQ glaze.
• Pasta options: Chickpea or lentil pasta works well and adds more fiber.

  Gluten-free high-protein options are widely available.

• Cheese variations: Try reduced-fat pepper jack for a little heat, or a mix of sharp cheddar and parmesan for extra bite.
• Sauce tweaks: Mix BBQ sauce with a splash of apple cider vinegar for tang, or add a teaspoon of honey if you prefer sweeter sauce.
• Cooking methods: Grill the chicken for extra smoke or air-fry at 380°F until cooked through for a quicker option.

FAQ

How much protein is in a serving?

Depending on your portions and brands, expect roughly 40–55 grams of protein per serving from chicken plus high-protein pasta and dairy. Exact numbers vary, so check your labels.

Can I make this dairy-free?

Yes. Use dairy-free high-protein pasta if available, swap milk for unsweetened almond or soy milk, and use a good melting dairy-free cheese.

Replace Greek yogurt with a plain, thick plant-based yogurt.

Is thigh meat okay instead of breast?

Absolutely. Thighs are juicier and a bit more forgiving. They’ll add a touch more fat and flavor, which many people prefer.

How do I keep the mac and cheese creamy when reheating?

Add a splash of milk or water, cover, and reheat gently, stirring halfway through.

A spoonful of Greek yogurt at the end brings back the silky texture.

What if I don’t have BBQ seasoning?

Use a mix of salt, pepper, paprika, chili powder, garlic powder, onion powder, and a pinch of brown sugar. Adjust to taste.

Can I bake the mac and cheese?

Yes. Transfer to a baking dish, top with a light sprinkle of cheese or whole-wheat breadcrumbs, and bake at 350°F for 15–20 minutes.

Keep it covered for most of the bake to prevent drying out.

How spicy is this?

It’s mild by default. Add cayenne, hot sauce, or a spicy BBQ sauce if you want more kick.

What vegetables pair well with this?

Roasted broccoli, green beans, or a simple slaw cut through richness and add fiber without extra effort.

Can I make it ahead?

Yes. Cook everything, cool quickly, and store in airtight containers.

Reheat with a splash of liquid for the mac and warm the chicken gently.

Final Thoughts

High Protein BBQ Chicken and Mac and Cheese brings together the best of comfort and performance. You get bold, smoky chicken and creamy, cheesy pasta without feeling weighed down. It’s easy to customize, easy to reheat, and satisfying any day of the week.

Whether you’re feeding a family or stocking the fridge for the week, this one hits the sweet spot between cozy and smart. Grab a plate, add a green side, and enjoy a balanced classic done right.