High-Protein Honey Garlic Butter Chicken with Mac & Cheese: A Comfort Food Powerhouse

by

This High-Protein Honey Garlic Butter Chicken with Mac & Cheese is where indulgence meets smart eating. Imagine juicy, pan-seared chicken glazed in a sticky honey garlic butter sauce, paired with ultra-creamy macaroni and cheese that doesn’t skimp on the protein. This satisfying meal delivers big on comfort and flavor—without throwing your macros off the rails.

Whether you’re meal prepping, feeding a family, or just craving a cozy bowl of elevated comfort food, this dish hits all the right notes: savory, sweet, cheesy, and filling.

Introduction

We all crave comfort food—but traditional mac & cheese and sticky chicken often mean lots of sugar, fat, and little protein. This version is designed for active eaters, muscle builders, and busy families who want the same comforting flavors with a smarter nutrient profile.

By using lean chicken breast, a protein-enhanced cheese sauce, and optional high-protein pasta, this dish offers muscle-supporting benefits while still tasting like a cheat meal. The honey garlic butter glaze makes the chicken irresistible, and the mac & cheese balances it with creamy, cheesy richness.

Ingredient Overview

Chicken Breasts

Boneless, skinless chicken breasts are lean, high in protein, and perfect for searing and glazing. Chicken thighs can be used for juicier results, but they come with more fat.

Honey

Adds natural sweetness and creates a sticky glaze. Use raw honey if possible for added nutrients.

Garlic

Minced fresh garlic adds punch and depth to the glaze. Don’t skip it—it’s the heart of this sauce.

Butter

Provides richness and carries the flavors of honey and garlic into the chicken. Use unsalted to better control sodium.

Soy Sauce or Coconut Aminos

Balances the sweetness with savory umami flavor. Low-sodium versions keep salt in check.

Macaroni

Use traditional elbow pasta, or for higher protein, try:

  • Chickpea pasta (e.g., Banza)

  • Lentil pasta

  • Whole wheat elbows
    These alternatives can boost the protein per serving by 10–15g.

Cheese

A blend of sharp cheddar and mozzarella gives a creamy, melty texture. Add cottage cheese or Greek yogurt to raise the protein content of the sauce.

Milk or Cream

Used to make the cheese sauce. For lighter options, use unsweetened almond milk or 2% milk.

Step-by-Step Instructions

1. Prep and Sear the Chicken

  • Season 2 large chicken breasts with:

    • Salt

    • Pepper

    • Paprika

    • Garlic powder

  • In a skillet over medium-high heat, melt 1 tbsp butter.

  • Add chicken breasts and sear for 5–6 minutes per side until golden and cooked through.

  • Remove from pan and rest.

2. Make the Honey Garlic Butter Glaze

In the same skillet, reduce heat to medium-low:

  • Add 1 tbsp butter

  • Add 3 cloves garlic (minced) and sauté for 1–2 minutes

  • Stir in:

    • 2 tbsp honey

    • 1 tbsp soy sauce or coconut aminos

  • Simmer until it thickens slightly (1–2 minutes).

  • Return sliced chicken to pan and coat in sauce.

3. Boil the Pasta

  • Bring a large pot of salted water to a boil.

  • Add 8 oz elbow macaroni (or protein pasta).

  • Cook until al dente, drain, and reserve 1/2 cup pasta water.

4. Make the High-Protein Cheese Sauce

In a saucepan over medium heat:

  • Melt 1 tbsp butter

  • Whisk in 1 tbsp flour (or arrowroot for gluten-free)

  • Slowly pour in 1 cup milk, whisking constantly.

  • Stir until it begins to thicken.

  • Lower heat and add:

    • 1 cup shredded sharp cheddar

    • 1/2 cup mozzarella

    • 1/4 cup cottage cheese or 2 tbsp Greek yogurt

  • Stir until smooth and creamy.

  • Thin with reserved pasta water if needed.

5. Combine Mac & Cheese

  • Stir cooked pasta into the cheese sauce.

  • Mix until fully coated and creamy.

  • Adjust seasoning with salt, pepper, and a pinch of mustard powder if desired.

6. Plate and Serve

  • Spoon creamy mac & cheese into a bowl.

  • Top with sliced honey garlic butter chicken.

  • Drizzle with extra sauce from the pan.

  • Garnish with fresh parsley or green onions (optional).

Tips, Variations, and Substitutions

Tips

  • Rest your chicken: Always let it sit for 5 minutes before slicing to lock in juices.

  • Low-heat cheese melting: Avoid curdling by reducing heat when adding cheese or yogurt.

  • Reserve pasta water: It helps create a silky cheese sauce without adding more milk or fat.

Variations

  • Add veggies: Stir in sautéed spinach or steamed broccoli for a fiber boost.

  • Spicy twist: Add red pepper flakes to the glaze or a dash of hot sauce to the cheese sauce.

  • Baked version: Layer in a casserole dish, top with cheese, and broil until golden and bubbly.

Substitutions

  • No dairy? Use dairy-free butter, plant-based cheese, and almond milk.

  • No honey? Use maple syrup or a keto-friendly syrup for lower sugar.

  • Different protein? Try grilled tofu, shrimp, or turkey breast.

Serving Ideas & Occasions

This meal is perfect for:

  • Post-workout dinners: Replenish protein and carbs to recover.

  • Weeknight comfort meals: On the table in under 40 minutes.

  • Meal prep: Store in divided containers with sauce on the side.

  • Family-friendly dinner: Loved by adults and kids alike.

Sides to Pair With:

  • Garlic green beans

  • Cucumber salad

  • Roasted cauliflower

  • Lemon vinaigrette greens

Nutritional & Health Notes

This dish is designed for balanced macros:

  • High in protein: Chicken, cottage cheese, and legume pasta pack 40+ grams of protein per serving.

  • Moderate carbs: Chickpea pasta offers complex carbs with fiber and fewer blood sugar spikes.

  • Healthy fats: From butter and cheese, with optional swaps for lighter versions.

Approximate Nutrition (per serving):

  • Calories: 550–600

  • Protein: 40–45g

  • Carbs: 35–45g

  • Fat: 22–25g

  • Fiber: 6–8g

For lower-carb needs, reduce pasta portion or sub with cauliflower mac.

FAQ

1. Can I meal prep this?

Yes! It stores well in the fridge for up to 4 days. Reheat gently with a splash of milk to restore creaminess.

2. Can I use rotisserie chicken?

Definitely. Just skip the searing step and toss sliced rotisserie chicken in the sauce before serving.

3. Is this dish gluten-free?

Use gluten-free pasta and arrowroot instead of flour to thicken the sauce.

4. How can I make this lower in fat?

Use reduced-fat cheese, Greek yogurt instead of butter in the sauce, and skip the second tablespoon of butter.

5. What’s the best protein pasta to use?

Chickpea pasta (like Banza) offers 20g+ protein per serving and holds up well to creamy sauces.

6. Can I make it spicy?

Yes—add sriracha, chili garlic sauce, or crushed red pepper to the glaze.

7. Can I freeze it?

Not recommended—the cheese sauce may separate. It’s best eaten fresh or from the fridge within 3–4 days.

Leave a Comment