High-Protein Honey Garlic Butter Chicken with Mac & Cheese – Comfort Meets Muscle Fuel

This high-protein honey garlic butter chicken with mac & cheese is the perfect marriage of sweet, savory, and creamy indulgence — with a powerful nutritional punch. Juicy chicken thighs are seared and glazed in a sticky honey garlic butter sauce, then served alongside rich, cheesy macaroni for a meal that satisfies comfort food cravings while fueling your body.

Whether you’re bulking, meal prepping, or just craving something hearty, this dish delivers on both flavor and function. Packed with lean protein, balanced with carbs, and finished with a golden, glossy glaze, it’s a complete dinner that feels like a treat — without sacrificing your nutrition goals.

Ingredients Overview

Each element is crafted to boost flavor and macros while keeping the recipe practical and satisfying.

Chicken Thighs or Breasts

Boneless, skinless chicken thighs offer juiciness and flavor — ideal for searing and glazing. You can also use chicken breasts for a leaner option.

• Protein Boost: Each 4-oz serving of chicken delivers ~25–30g of protein.

• Tip: Pound chicken evenly to ensure consistent cooking.

Honey

Provides sweetness and caramelization in the glaze. It balances the garlic and soy, creating that irresistible sticky coating.

• Use raw or regular honey. Avoid heavily processed syrups.

Garlic

Fresh minced garlic is essential for the sauce’s punch. Cook it gently in butter to mellow and deepen the flavor.

Butter

Butter adds richness and helps the honey caramelize. Use unsalted to better control sodium.

• Lighter option: Use a blend of olive oil and butter or a light butter spread.

Soy Sauce

Adds umami depth and saltiness. Low-sodium soy sauce or coconut aminos work for a lighter version.

Macaroni & Cheese

A creamy, high-protein mac & cheese pairs perfectly with the sweet-savory chicken.

Use:

• High-protein pasta (chickpea, lentil, or protein-enriched wheat pasta)

• Low-fat milk and Greek yogurt for a creamy base

• Sharp cheddar or a blend for bold flavor with less quantity

Tip: Stir in a scoop of unflavored protein powder or collagen for added protein without altering taste.

Step-by-Step Instructions

1. Prepare the Chicken

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs or breasts

• Salt & pepper

• 1 tbsp olive oil

Instructions:

1. Pat chicken dry. Season lightly with salt and pepper.

2. Heat olive oil in a skillet over medium-high heat.

3. Sear chicken 4–5 minutes per side until golden and cooked through (165°F internal temp). Remove and set aside.

2. Make the Honey Garlic Butter Sauce

Ingredients:

• 2 tbsp unsalted butter

• 4 garlic cloves, minced

• 3 tbsp honey

• 2 tbsp soy sauce

Instructions:

1. In the same skillet, reduce heat to medium.

2. Add butter and garlic. Sauté 30–60 seconds until fragrant (don’t burn the garlic).

3. Stir in honey and soy sauce. Simmer 2–3 minutes until thick and glossy.

4. Return chicken to pan and coat with sauce. Simmer 2–3 minutes more to glaze and reheat.

3. Cook the Mac & Cheese

Ingredients:

• 8 oz high-protein pasta (elbow, shell, or rotini)

• ¾ cup low-fat milk

• ¼ cup plain Greek yogurt

• 1 cup shredded sharp cheddar

• Salt & pepper to taste

• Optional: 1 tbsp nutritional yeast or 1 scoop unflavored protein powder

Instructions:

1. Cook pasta according to package directions. Drain and return to pot.

2. Over low heat, stir in milk and Greek yogurt until warm.

3. Add shredded cheese and stir until melted and creamy.

4. Season to taste and stir in protein powder if using.

Creamy Tip: Add a splash of pasta water to adjust the sauce consistency as needed.

4. Plate and Serve

Spoon mac & cheese into a bowl or plate. Top with glazed chicken and drizzle with extra honey garlic sauce. Garnish with chopped parsley or green onions for color.

Tips, Variations & Substitutions

• Spice It Up: Add red pepper flakes or sriracha to the glaze.

• Lean Swap: Use chicken breasts and light butter for fewer calories.

• Greens: Serve with sautéed spinach, roasted broccoli, or a side salad for balance.

• Dairy-Free: Use vegan butter, plant-based yogurt, and dairy-free cheese in the mac.

• Low-Carb: Swap mac for cauliflower rice or mashed cauliflower.

Meal Prep Tip: Store chicken and mac separately for up to 4 days. Reheat gently and add a splash of milk to refresh the mac.

Serving Ideas & Occasions

This dish is a comfort classic with high-nutrition upgrades — perfect for:

• Protein-packed meal prep

• Weeknight family dinners

• Post-workout meals

• Cozy weekend indulgence with a healthier twist

Pair With:

• Roasted veggies

• A simple green salad with lemon vinaigrette

• A sparkling water or iced tea

It’s filling, macro-balanced, and a delicious way to fuel your day.

Nutritional & Health Notes

This meal provides a complete macronutrient profile with an emphasis on protein and balanced fats.

Per Serving (approximate):

• Calories: 500–600

• Protein: 40–45g

• Carbs: 30–40g

• Fat: 20–25g

Key Benefits:

• High in protein: For muscle repair and satiety

• Balanced carbs: From pasta and honey for sustained energy

• Healthy fats: From olive oil, butter, and dairy

• Gut-friendly: Greek yogurt adds probiotics and creaminess

Use chickpea pasta for more fiber and keep sodium in check with low-sodium soy sauce.

FAQs

Q1: Can I make this ahead for meal prep?
Yes. Store chicken and mac separately in airtight containers. Reheat with a splash of milk or water to keep moist.

Q2: Can I use rotisserie or pre-cooked chicken?
Absolutely. Just warm it in the honey garlic sauce to absorb flavor.

Q3: Can I make the mac & cheese without dairy?
Yes — use unsweetened plant-based milk, dairy-free yogurt, and vegan cheese. Add nutritional yeast for a cheesy flavor.

Q4: What’s the best way to boost protein even more?
Use high-protein pasta, Greek yogurt in the mac, and stir in unflavored protein powder or collagen peptides.

Q5: Is this dish kid-friendly?
Yes! The sweet-savory sauce is mild and appealing, and the mac & cheese is always a win with kids.

Q6: Can I freeze this meal?
You can freeze the chicken with sauce, but mac & cheese may change texture. For best results, freeze chicken only.

Q7: What veggies go well with this dish?
Try roasted Brussels sprouts, broccoli, green beans, or sautéed kale. Their bitterness balances the sweet glaze.

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