High Protein Honey BBQ Chicken Mac & Cheese

This high protein honey BBQ chicken mac & cheese came from a real craving: I wanted mac and cheese, but I also wanted to hit my protein goal without a second dinner. So I stirred in shredded chicken and a honey BBQ sauce that tastes like summer barbecue, not diet food.

The sauce is the trick. It's sweet, smoky, and a little tangy, and it clings to every piece of pasta. The cheese sauce stays creamy because you add the cheese off the heat, so it melts without turning grainy.

You can use rotisserie chicken to save time, or cook two chicken breasts in the same skillet before you start the sauce. Either way, this comes together in about 50 minutes, and most of that is just the pasta bubbling in the oven.

About the Ingredients

2 cups (250g) elbow macaroni (or any short pasta)

Elbows are classic, but shells or cavatappi hold the sauce well. Use whole wheat for extra fiber.

2 cups (300g) cooked chicken, shredded

Rotisserie chicken is perfect. Or poach two chicken breasts (about 12 oz) in simmering water for 15 minutes.

1/2 cup (120g) honey

Honey is the sweet backbone. If you're out, use maple syrup, but the flavor will be a bit different.

1/2 cup (120g) BBQ sauce

Use your favorite. A smoky one like Kansas City style works best. If you only have sweet, add a pinch of smoked paprika.

2 tablespoons apple cider vinegar

This brightens the sauce and cuts the sweetness. You can use white vinegar if that's what you have.

1 tablespoon olive oil

For the roux. Butter works too, but olive oil keeps it a bit lighter.

2 tablespoons all-purpose flour

This thickens the cheese sauce. Gluten-free all-purpose flour works as a 1:1 swap.

2 cups (480ml) whole milk

Whole milk makes the creamiest sauce. 2% works, but it won't be as rich. For extra protein, use 1 cup milk and 1 cup chicken broth.

1 cup (100g) shredded sharp cheddar cheese

Sharp cheddar gives the most flavor. Pre-shredded is fine, but it melts less smoothly. Grate your own if you can.

1/2 cup (100g) plain Greek yogurt

This adds protein and tang. Use full-fat or 2% for best texture. If you skip it, add 1/2 cup more cheese.

1/2 teaspoon salt

Adjust to taste. The BBQ sauce and cheese are salty, so start with less.

1/4 teaspoon black pepper

Freshly ground is best, but pre-ground works.

Step-by-Step Instructions

1. Preheat and cook pasta

Preheat your oven to 375°F (190°C). Cook the macaroni in salted water for 2 minutes less than the package says. Drain and set aside.

2. Make the BBQ sauce

In a small bowl, whisk together honey, BBQ sauce, and apple cider vinegar. This is your sweet-smoky sauce. Set aside.

3. Start the cheese sauce

In a large oven-safe skillet, heat olive oil over medium heat. Whisk in flour and cook for 1 minute, stirring constantly. This removes the raw flour taste.

4. Add milk and thicken

Slowly pour in milk, whisking to avoid lumps. Cook for 3-4 minutes, stirring often, until the sauce thickens enough to coat the back of a spoon.

5. Melt the cheese

Take the skillet off the heat. Stir in shredded cheddar until melted and smooth. Then stir in Greek yogurt. The sauce should be glossy and creamy.

6. Combine everything

Add the cooked pasta, shredded chicken, and about 3/4 of the BBQ sauce. Stir until everything is coated. Reserve the rest for topping.

7. Bake the casserole

Spread the mixture evenly in the skillet (or transfer to a baking dish). Drizzle the remaining BBQ sauce on top. Bake for 20-25 minutes, until bubbly and the top is lightly golden.

8. Rest and serve

Let it sit for 5 minutes before serving. This helps it set and makes it easier to scoop. Serve hot.

How to Store HIGH PROTEIN HONEY BBQ CHICKEN MAC & CHEESE

Tips & Tricks

• Don't overcook the pasta. Boil it for 2 minutes less than the package says, because it will keep cooking in the oven. You want it al dente, not mushy.
• The cheese sauce can turn grainy if you boil it after adding cheese. Always add cheese off the heat and stir until just melted. If it does split, whisk in a splash of warm milk.
• If the top browns too fast, cover the dish with foil for the last 10 minutes of baking. You want golden spots, not burnt edges.

Frequently Asked Questions

Delicious Variations

Spicy

Add 1/2 teaspoon cayenne or chipotle powder to the BBQ sauce.

Veggie

Add 1 cup steamed broccoli or spinach when you combine everything.

Crispy top

Mix 1/2 cup panko breadcrumbs with 1 tablespoon melted butter and sprinkle over the top before baking.

If you try this high protein honey BBQ chicken mac & cheese, let me know how it turns out. Leave a comment or tag me in your photo. I love seeing your kitchen wins.

High Protein Honey BBQ Chicken Mac & Cheese

High protein honey BBQ chicken mac & cheese with tender chicken, smoky-sweet sauce, and creamy cheddar. Ready in 50 minutes.

15 minPrep time35 minCook time6Servings285 kcalCalories

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🧂 Ingredients

• 2 cups (250g) elbow macaroni (or any short pasta)
• 2 cups (300g) cooked chicken, shredded
• 1/2 cup (120g) honey
• 1/2 cup (120g) BBQ sauce
• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 2 tablespoons all-purpose flour
• 2 cups (480ml) whole milk
• 1 cup (100g) shredded sharp cheddar cheese
• 1/2 cup (100g) plain Greek yogurt
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

📋 Instructions

1. 1Preheat and cook pasta — Preheat your oven to 375°F (190°C). Cook the macaroni in salted water for 2 minutes less than the package says. Drain and set aside.
2. 2Make the BBQ sauce — In a small bowl, whisk together honey, BBQ sauce, and apple cider vinegar. This is your sweet-smoky sauce. Set aside.
3. 3Start the cheese sauce — In a large oven-safe skillet, heat olive oil over medium heat. Whisk in flour and cook for 1 minute, stirring constantly. This removes the raw flour taste.
4. 4Add milk and thicken — Slowly pour in milk, whisking to avoid lumps. Cook for 3-4 minutes, stirring often, until the sauce thickens enough to coat the back of a spoon.
5. 5Melt the cheese — Take the skillet off the heat. Stir in shredded cheddar until melted and smooth. Then stir in Greek yogurt. The sauce should be glossy and creamy.
6. 6Combine everything — Add the cooked pasta, shredded chicken, and about 3/4 of the BBQ sauce. Stir until everything is coated. Reserve the rest for topping.
7. 7Bake the casserole — Spread the mixture evenly in the skillet (or transfer to a baking dish). Drizzle the remaining BBQ sauce on top. Bake for 20-25 minutes, until bubbly and the top is lightly golden.
8. 8Rest and serve — Let it sit for 5 minutes before serving. This helps it set and makes it easier to scoop. Serve hot.

👨🍳 Chef's Note: This dish is forgiving. If the sauce seems thin before baking, don't panic—the pasta absorbs some as it bakes. Sweet success, one shortcut at a time.

Servings: 6

Cuisine: American

Course: Dinner

Easy Recipes for Everyday Cooking15 minutes35 minutes55 minutes

Nutrition (per serving): 285 kcal · 12g protein · 22g carbs · 9g fat