Patrick Simon February 4, 2026

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High-Protein Honey BBQ Chicken Mac & Cheese

Name: High-Protein Honey BBQ Chicken Mac & Cheese
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 1½ lbs chicken breast, cooked and shredded; ½ cup sugar-free BBQ sauce; 2 tablespoons honey; 8 oz elbow macaroni, or high-protein pasta; 1 can (12 oz) fat-free evaporated milk; ¾ cup shredded light cheddar cheese; 2 oz light cream cheese; Salt and pepper, to taste; Optional: chopped green onions for garnish

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There is something deeply comforting about a spoonful of creamy mac and cheese that has a sweet smoky lift, and this High-Protein Honey BBQ Chicken Mac & Cheese delivers exactly that. Imagine the warm scent of melted cheddar and honeyed barbecue mingling in the kitchen, the pasta glossy with a rich sauce, and shredded chicken folding into every bite. Serve it for a cozy family dinner, bring it to a weeknight meal-prep rotation, or dish it out at a casual gathering where everyone wants something familiar yet a little elevated. If you enjoy layered, flavor-forward weeknight meals, you might also like the easy, saucy approach in this one-pan honey BBQ chicken and rice for a different take on the same sweet and tangy profile.

Why This High-Protein Honey BBQ Chicken Mac & Cheese Works

This dish balances comfort with protein in a way that keeps it satisfying without feeling heavy. The shredded chicken brings hearty texture and muscle-building protein, while a lightly sweetened, sugar-free BBQ sauce and a touch of honey create a glossy, slightly tangy coating that contrasts with the creamy cheese. The evaporated milk base gives the sauce body without using a lot of butter or full-fat cream, keeping the calorie and fat profile friendlier.

What makes it special is how the textures play together, creamy and stringy from the cheese, slightly sticky and aromatic from the BBQ-honey mix, and pleasantly toothsome from the pasta. It is a great weeknight winner for households looking for comfort food with better macros, and it adapts easily to meal prep and reheating for lunches during a busy week.

Why this recipe sings

High protein from shredded chicken, ideal for active households
Rich, creamy sauce that still feels light thanks to evaporated milk
Sweet, smoky BBQ notes that keep the flavor exciting

Ingredients and Key Notes

A few smart ingredient choices make this mac and cheese both indulgent and practical. Use cooked, shredded chicken for quick assembly, and choose a high-protein pasta if you want an extra boost. Sugar-free BBQ sauce keeps added sugars low, while evaporated milk adds creaminess without a heavy texture. Swap in turkey bacon if you want a smoky, crumbled topping, it pairs nicely and keeps the dish leaner.

1½ lbs chicken breast, cooked and shredded
½ cup sugar-free BBQ sauce
2 tablespoons honey
8 oz elbow macaroni, or high-protein pasta
1 can (12 oz) fat-free evaporated milk
¾ cup shredded light cheddar cheese
2 oz light cream cheese
Salt and pepper, to taste
Optional: chopped green onions for garnish

Notes, briefly: cook the chicken ahead or use rotisserie for speed, and pick a sturdy pasta shape so it holds the sauce. If you want smoky crunch, sprinkle crumbled turkey bacon on top at the end.

Bringing It Together

Cook the Pasta, Boil macaroni until al dente. Drain and set aside. The noodles should be tender with a slight bite so they do not go mushy when mixed with the sauce.
Prepare the Sauce, In a large saucepan over low heat, combine the evaporated milk, shredded cheddar, and light cream cheese. Stir until smooth and creamy, watching as the cheese melts into a velvety sauce that smells warm and inviting.
Add the Chicken, Toss shredded chicken with the sugar-free BBQ sauce and honey. Fold the saucy chicken into the cheese sauce, stirring until threads of chicken are evenly coated and the kitchen fills with a sweet, smoky aroma.
Combine, Add cooked pasta to the pan and mix everything together until fully coated. The macaroni should glisten with sauce, each piece carrying a balance of creamy cheese and sticky BBQ.
Serve, Season with salt and pepper. Garnish with chopped green onions if desired. Serve warm or portion into containers for meal prep, noticing how the sauce clings to the noodles and forms little glossy pockets of flavor.

Prep ~ 15 minutes, Cook ~ 20 minutes, Total ~ 35 minutes, Servings ~ 6, Kcal ~ 410 per serving

Prepare in Advance

This recipe is very forgiving when planned ahead. You can cook and shred the chicken up to three days in advance, storing it in an airtight container in the refrigerator. The pasta can be cooked and kept al dente in the fridge for a day if you toss it with a small amount of olive oil to prevent sticking. Make the cheese sauce and store it separately, reheating gently before folding in the chicken and pasta.

If you want to assemble a casserole version, mix the hot sauce, chicken, and pasta, transfer to a baking dish, top with a little extra light cheddar, and cover with foil. Refrigerate for up to two days before baking. When ready to finish, bake uncovered at 350 F for 20 to 25 minutes until bubbling and lightly golden on top.

How to Store Leftovers

Store leftover High-Protein Honey BBQ Chicken Mac & Cheese in an airtight container in the refrigerator for 3 to 4 days. For longer storage, portion into freezer-safe containers and freeze for up to 2 months. To reheat from the fridge, warm gently in a skillet over low heat with a splash of evaporated milk or water, stirring until the sauce loosens and becomes creamy again. From frozen, thaw overnight in the refrigerator, then reheat on the stovetop or in a 350 F oven until warmed through.

A freshness cue to watch for is the aroma and the sauce texture, if the sauce smells off or separates badly after reheating, discard. Properly stored portions maintain good texture and flavor for midweek lunches or quick dinners.

Perfect Pairings

Crisp green salad with tangy vinaigrette to cut through the richness
Steamed broccoli or roasted Brussels sprouts for bright, green contrast
Pickled red onions or a quick slaw for an acidic lift
Warm crusty bread or garlic knots if you want to soak up extra sauce
Light, chilled cucumber salad for a refreshing counterpoint

This dish also fits well alongside simple roasted vegetables, and a crunchy slaw adds pleasing texture against the creamy pasta.

Make It Your Own

Add Turkey Bacon Crunch, cook and crumble turkey bacon and sprinkle it over each serving for smoky, savory crunch without pork.
Use High-Protein Pasta, swap regular elbow macaroni for a legume-based or protein-fortified pasta to boost the plant protein count.
Spice It Up, fold in a pinch of smoked paprika and cayenne for a warming, smoky heat that complements the BBQ.
Veggie Boost, stir in roasted red peppers and corn for color and a touch of sweetness.
Cheesy Switch, swap part of the cheddar for smoked gouda for a deeper, smoke-kissed cheese note.
Lightened Version, use just ½ cup cheddar and add ¼ cup nutritional yeast for cheesy flavor with fewer calories.
Meal-Prep Bowls, portion into containers with a side of steamed greens, refrigerate, and reheat gently for lunches.
Casserole Finish, top with panko mixed with a little olive oil and bake for 15 minutes for a crunchy topping.

Each swap keeps the core idea intact, which is creamy, BBQ-sweet chicken folded into tender pasta, while letting you tailor nutrition, texture, and taste.

Pro Tips for Best Results

Cook pasta al dente, it will absorb the sauce but remain pleasantly chewy after mixing.
Warm the evaporated milk gently, avoid high heat to prevent the cheese from separating.
Shred chicken finely, smaller pieces blend into every bite and hold sauce better.
Taste and season at the end, BBQ sauce and honey add sweetness, so balance with salt and pepper last.
If the sauce becomes too thick, thin with a tablespoon of evaporated milk or warm water until you reach the desired consistency.
For meal prep, cool completely before refrigerating to prevent condensation that can make the pasta soggy.

These small adjustments help achieve a silky sauce and well-balanced flavor every time.

Your Questions, Answered

What cut of chicken works best, and can I use rotisserie chicken?
White meat chicken breasts give a lean, shredable result that blends nicely with the sauce. Rotisserie chicken works very well if you want to save time, just shred it and toss with the BBQ-honey before folding into the sauce.

Can I make this dairy free or vegan?
To make it dairy free, use unsweetened canned coconut milk or a high-protein plant milk and choose dairy-free cheddar-style shreds and cream cheese alternatives. The texture will differ slightly, so whisk gently and taste often to achieve a creamy balance.

Is there a low-sodium option for the BBQ sauce?
Yes, choose a low-sodium or reduced-sugar BBQ sauce, or make your own by mixing tomato paste, apple cider vinegar, a touch of honey, smoked paprika, and a pinch of salt. Sugar-free labeled sauces keep added sugars in check while still delivering that BBQ tang.

How do I keep the pasta from getting mushy if I plan to reheat?
Undercook the pasta by about one minute during the initial boil, drain and toss with a little oil, then store separately if possible. When reheating, warm the sauce and add the pasta briefly so it finishes cooking without becoming overdone.

Can I add vegetables to stretch the dish and add nutrients?
Absolutely, stirring in roasted vegetables like broccoli, bell peppers, or sweet corn adds color, fiber, and vitamins. Fold them in at the end so they retain texture and do not overcook.

Final Thoughts

High-Protein Honey BBQ Chicken Mac & Cheese is an inviting, cozy dish that brings comfort and smart nutrition to the table. With a creamy, cheddar-rich sauce, a sweet and tangy BBQ-honey lift, and plenty of shredded chicken for staying power, it is an ideal meal for busy nights and easy meal prep alike. Give it a try this week, and enjoy how simply balancing a few thoughtful ingredients creates a dish that feels indulgent and satisfying without being overly heavy. If you love hearty, protein-forward pasta dishes, you may also enjoy the layered richness of the high-protein chicken alfredo lasagna as another make-ahead favorite.

High-Protein Honey BBQ Chicken Mac & Cheese

Author: anastasia-rice
Total Time: 35 minutes
Yield: 6 servings 1x
Diet: High Protein

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Description

A creamy mac and cheese with a sweet smoky lift, featuring shredded chicken and a glossy BBQ-honey sauce, perfect for family dinners or meal prep.

Ingredients

Scale

1½ lbs chicken breast, cooked and shredded
½ cup sugar-free BBQ sauce
2 tablespoons honey
8 oz elbow macaroni, or high-protein pasta
1 can (12 oz) fat-free evaporated milk
¾ cup shredded light cheddar cheese
2 oz light cream cheese
Salt and pepper, to taste
Optional: chopped green onions for garnish

Instructions

Boil macaroni until al dente. Drain and set aside.
In a large saucepan over low heat, combine evaporated milk, shredded cheddar, and light cream cheese. Stir until smooth and creamy.
Toss shredded chicken with BBQ sauce and honey. Fold into the cheese sauce until coated.
Add cooked pasta and mix until fully coated.
Season with salt and pepper. Garnish with green onions if desired. Serve warm or store for meal prep.