Easy High Protein BBQ Chicken Mac and Cheese

If you love comfort food but want something that supports your goals, this High Protein BBQ Chicken and Mac and Cheese is the sweet spot. It’s smoky, creamy, and truly satisfying, with a protein boost that makes every bite pull its weight. The chicken stays juicy, the mac and cheese is velvety, and the whole plate feels like a treat.

This is the kind of meal you can enjoy after a workout or on a busy weeknight and still feel good about. Simple ingredients, bold flavor, and a balanced plate—what’s not to love?

Why This Recipe Works

• Protein-packed and balanced: Lean chicken breast, Greek yogurt, and high-protein pasta load up the dish with satisfying protein without sacrificing flavor.
• Smoky-sweet payoff: A quick BBQ rub and a brush of sauce give the chicken a bold, craveable crust.
• Creamy without being heavy: A lighter cheese sauce uses a touch of Greek yogurt to keep it silky while boosting protein.
• Weeknight-friendly: Everything comes together in about 40 minutes with minimal prep.
• Meal prep approved: Reheats well and holds texture for a few days in the fridge.

Ingredients

• For the BBQ chicken:
  • 1.5 lbs boneless, skinless chicken breasts (about 3–4 small breasts)
  • 1 tbsp olive oil
  • 1.5 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp chili powder
  • 1/2 tsp ground black pepper
  • 3/4 tsp kosher salt
  • 1/3 cup BBQ sauce (choose a lower-sugar or your favorite)
• For the high-protein mac and cheese:
  • 12 oz high-protein pasta (chickpea, lentil, or protein-enriched wheat pasta)
  • 1 tbsp unsalted butter
  • 1 tbsp olive oil
  • 2 tbsp all-purpose flour (or gluten-free 1:1 blend)
  • 2 cups low-fat milk (2% works best)
  • 1/2 cup low-sodium chicken broth
  • 1 cup shredded sharp cheddar
  • 1/2 cup part-skim mozzarella
  • 1/3 cup plain nonfat Greek yogurt
  • 1 tsp Dijon mustard
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp kosher salt, plus more to taste
  • 1/4 tsp black pepper
• Optional toppings and sides:
  • Chopped parsley or chives
  • Steamed broccoli or a simple green salad
  • Red pepper flakes for heat

Step-by-Step Instructions

1. Preheat and prep: Heat the oven to 425°F (220°C). Line a baking sheet with foil and lightly oil it.Pat chicken dry.
2. Season the chicken: Mix smoked paprika, garlic powder, onion powder, chili powder, pepper, and salt. Rub chicken with olive oil, then coat evenly with the spice blend.
3. Roast the chicken: Place chicken on the sheet and roast for 14–16 minutes, depending on thickness. Brush with BBQ sauce and roast 2–4 more minutes, until the thickest part reaches 165°F (74°C).Rest 5 minutes, then slice.
4. Boil the pasta: While the chicken cooks, bring a large pot of salted water to a boil. Cook pasta to al dente according to package directions. Reserve 1/2 cup pasta water, then drain.
5. Start the sauce: In a large saucepan, melt butter with olive oil over medium heat.Whisk in flour and cook 1 minute to form a light roux.
6. Add liquids: Slowly whisk in milk and chicken broth, stirring constantly to avoid lumps. Simmer 3–4 minutes until slightly thickened.
7. Cheese it up: Reduce heat to low. Whisk in cheddar and mozzarella until melted and smooth.Stir in Dijon, garlic powder, onion powder, salt, and pepper.
8. Boost the protein: Off the heat, whisk in Greek yogurt until creamy. If too thick, loosen with a splash of reserved pasta water.
9. Combine: Fold the drained pasta into the cheese sauce. Taste and adjust salt and pepper as needed.
10. Plate and serve: Spoon mac and cheese into bowls, top with sliced BBQ chicken, and finish with parsley or chives.Add steamed broccoli on the side for a complete plate.

How to Store

• Refrigerator: Store chicken and mac in separate airtight containers for up to 4 days. This keeps the chicken’s texture better.
• Reheating: Warm mac and cheese over low heat with a splash of milk or broth to bring back creaminess. Reheat chicken gently in a covered skillet or microwave at 50% power.
• Freezer: Freeze the chicken for up to 2 months.The mac and cheese can be frozen up to 1 month, though high-protein pasta can soften; thaw overnight and reheat with extra liquid.
• Meal prep tip: Portion into individual containers with a small container of extra BBQ sauce to add after reheating.

Health Benefits

• High-quality protein: Chicken breast and Greek yogurt support muscle repair and satiety.
• Smarter carbs: High-protein pasta offers more fiber and protein than regular pasta, helping with fuller, steadier energy.
• Lighter dairy choices: Using 2% milk and part-skim cheese keeps calories in check while staying creamy.
• Micronutrients: Cheese provides calcium; pairing with broccoli adds vitamin C and fiber for a more complete meal.
• Balanced plate: Protein, carbs, and fats work together to keep you satisfied longer.

What Not to Do

• Don’t overcook the chicken: Dry chicken kills the dish. Use a thermometer and pull at 165°F.
• Don’t boil the cheese sauce: High heat can make it grainy. Keep it on low once the cheese is in.
• Don’t skip salting the pasta water: This is your best chance to season the pasta from the inside.
• Don’t add yogurt over high heat: It can curdle.Remove the pot from heat first.
• Don’t forget to rest the chicken: Slicing too soon lets the juices run out.

Recipe Variations

• Spicy BBQ twist: Add cayenne or red pepper flakes to the rub and use a spicy BBQ sauce.
• Smoky gouda mac: Swap half the cheddar for smoked gouda for a deeper flavor.
• Green boost: Stir in steamed broccoli or peas to the mac before serving.
• Buffalo-style: Toss cooked chicken in a mix of BBQ sauce and hot sauce (50/50) and drizzle a little over the mac.
• Gluten-free: Use gluten-free pasta and a 1:1 gluten-free flour for the roux.
• Air fryer chicken: Cook seasoned chicken at 380°F for 12–15 minutes, brushing with BBQ sauce in the last 2 minutes.

FAQ

Can I use chicken thighs instead of breasts?

Yes. Boneless, skinless thighs stay juicy and are more forgiving. Roast at the same temperature and cook until they reach 175°F for best texture.

What if I don’t have Greek yogurt?

You can skip it or substitute with low-fat cream cheese or cottage cheese blended smooth.

Add a little at a time to keep the sauce balanced.

Which high-protein pasta works best?

Chickpea or lentil pasta holds up well and brings extra fiber. Protein-enriched wheat pasta is closest to classic texture if you prefer a traditional bite.

How can I make it even lighter?

Use grilled chicken, reduce the cheese by 1/4 cup, and thin the sauce with extra broth. Load the plate with veggies to keep portions satisfying.

Can I make the mac and cheese ahead?

Yes.

Cook slightly under al dente and keep the sauce a bit looser. Reheat gently with milk or broth and stir until creamy again.

What BBQ sauce should I use?

Choose one with balanced sweetness and smoke. If you watch sugar, pick a sauce with less than 6–8 grams per serving.

The spices in the rub carry a lot of flavor, so you don’t need much.

How do I prevent grainy cheese sauce?

Shred your own cheese, keep the heat low when adding it, and whisk until just melted. Avoid boiling after the cheese goes in.

Final Thoughts

High Protein BBQ Chicken and Mac and Cheese proves you can keep comfort food in your routine without compromising your goals. It’s simple to make, full of flavor, and easy to adjust to your tastes.

Whether you’re cooking for a family dinner or prepping meals for the week, this recipe hits that satisfying, balanced sweet spot. Keep it in your rotation and make it yours with the variations and tips above. Enjoy every bite.