High Protein Meal Prep Buffalo Chicken Mac & Cheese
High Protein Meal Prep Buffalo Chicken Mac & Cheese! is a medium American recipe that serves 4. 620 calories per serving. Recipe by Aussie Fitness on YouTube.
Prep: 15 min | Cook: 26 min | Total: 51 min
Cost: $12.58 total, $3.14 per serving
Ingredients
- 1.5 lb Chicken Breast (diced into 1‑inch cubes)
- 1 tsp Salt (regular table or kosher salt)
- 0.5 tsp Black Pepper (freshly ground)
- 1 tsp Garlic Powder (for seasoning the chicken)
- 2 tbsp Light Butter (reduced‑fat butter, cut into pieces)
- 0.25 cup Buffalo Sauce (store‑bought or homemade)
- 1 tbsp Honey (raw or regular)
- 8 oz Elbow Macaroni (dry, about 2 cups)
- 1 cup Fat‑Free Evaporated Milk (unsweetened)
- 1 tsp Smoked Paprika (adds smoky depth to the sauce)
- 1 tbsp Chicken Stock Powder (low‑sodium if possible)
- 4 oz Light Cream Cheese (softened, cut into cubes)
- 1 cup Light Grated Cheddar Cheese (shredded, reduced‑fat)
- 2 tbsp Green Onions (chopped, for garnish (optional))
Instructions
Season and Dice Chicken
Dice the chicken breast into 1‑inch cubes. In a bowl combine the chicken with salt, black pepper, and garlic powder. Toss until evenly coated.
Time: PT5M
Cook Chicken
Heat the skillet over medium heat. Add the seasoned chicken and cook, stirring occasionally, until no longer pink and lightly browned, about 8 minutes.
Time: PT8M
Buffalo‑Honey Coating
Reduce the heat to low. Add light butter, letting it melt, then stir in Buffalo sauce and honey. Return the cooked chicken to the pan and toss until fully coated, about 3 minutes.
Time: PT3M
Boil Pasta
Bring a large pot of salted water to a rolling boil (212°F). Add the elbow macaroni and cook according to package directions, usually 8‑10 minutes, until al dente.
Time: PT10M
Temperature: 212°F
Prepare Cheese Sauce
While the pasta cooks, lower the skillet heat and pour in the fat‑free evaporated milk. Whisk in smoked paprika and chicken stock powder. Add the cream cheese cubes and shredded cheddar, stirring constantly until the mixture is smooth and creamy, about 5 minutes.
Time: PT5M
Combine Pasta and Sauce
Drain the cooked pasta in the colander and immediately add it to the skillet with the cheese sauce. Toss everything together until the pasta is evenly coated.
Time: PT2M
Portion and Serve
Divide the buffalo chicken mac and cheese into four equal bowls. Garnish with chopped green onions if desired and serve hot.
Time: PT1M
Nutrition Facts
- Calories
- 620
- Protein
- 60 g
- Carbohydrates
- 45 g
- Fat
- 15 g
- Fiber
- 2 g
Dietary info: High‑protein, Low‑fat, Contains gluten
Allergens: Dairy, Gluten, Potential soy in buffalo sauce
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast, Chicken thigh (trimmed)
- Instead of Salt: Sea salt
- Instead of Black Pepper: White pepper
- Instead of Garlic Powder: Fresh minced garlic (1 clove)
- Instead of Light Butter: Olive oil spray
- Instead of Buffalo Sauce: Hot sauce mixed with a dash of vinegar
- Instead of Honey: Maple syrup
- Instead of Elbow Macaroni: Whole wheat elbow pasta, Gluten‑free pasta
- Instead of Fat‑Free Evaporated Milk: Low‑fat milk, Unsweetened almond milk
- Instead of Smoked Paprika: Regular paprika
- Instead of Chicken Stock Powder: Bouillon cube (1)
- Instead of Light Cream Cheese: Neufchatel cheese, Reduced‑fat cream cheese
- Instead of Light Grated Cheddar Cheese: Reduced‑fat mozzarella, Sharp cheddar (full‑fat)
- Instead of Green Onions: Chives
Equipment Needed
- Large Skillet or Sauté Pan
- Large Pot
- Colander
- Cutting Board
- Chef's Knife
- Measuring Spoons
- Measuring Cups
- Wooden Spoon or Spatula
- Cheese Grater (optional)
Critical Steps — Do Not Skip
- Cooking the chicken until just done but not dry
- Ensuring the cheese sauce stays smooth and does not scorch
- Coating the chicken evenly with the buffalo‑honey mixture
Chef Tips from the Video
- Use whole‑wheat elbow macaroni for extra fiber without changing the texture.
- Add a pinch of cayenne if you like extra heat.
- Garnish with celery sticks for a classic buffalo‑style crunch.
Troubleshooting
Sauce is too thick
Thin it with a little extra evaporated milk or reserved pasta water, whisking until smooth.
Sauce is grainy or cheese hasn’t melted
Lower the heat and whisk continuously; add a splash of milk to help the cheese emulsify.
Chicken is dry
Do not overcook; remove when just cooked through and finish in the sauce to keep it moist.
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Can freeze for up to 1 month; reheat gently and add a splash of milk to restore creaminess.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook the chicken and sauce up to step 5, let cool, then store separately in the fridge. Reheat and combine with freshly boiled pasta when ready to serve.
Frequently Asked Questions
What is the cultural significance and history of Buffalo Chicken Mac and Cheese in American fitness cuisine?
Buffalo Chicken Mac and Cheese blends the classic comfort of mac and cheese with the bold, tangy flavors of Buffalo wing sauce, a staple of American bar food. In fitness‑focused circles it’s popular because it delivers high protein while satisfying cravings for indulgent, cheesy dishes.
What are the traditional regional variations of buffalo‑flavored dishes in United States cuisine?
Buffalo flavor originated in Buffalo, New York, where hot sauce and butter were first tossed with chicken wings. Variations include Buffalo chicken pizza, salads, and wraps, each adapting the spicy‑buttery profile to different formats while keeping the signature heat.
What occasions or celebrations is Buffalo Chicken Mac and Cheese traditionally associated with in American fitness culture?
It’s often prepared for meal‑prep Sundays, post‑workout recovery meals, and casual game‑day gatherings where high protein and comfort food intersect. The dish balances macro goals with crowd‑pleasing flavor.
What makes Buffalo Chicken Mac and Cheese special or unique in American high‑protein cuisine?
The dish combines lean chicken breast, a low‑fat cheese blend, and a light evaporated milk base, delivering roughly 60 g of protein per serving while keeping calories moderate. The buffalo‑honey glaze adds a distinctive tangy‑sweet kick that sets it apart from ordinary mac and cheese.
What are the most common mistakes to avoid when making Buffalo Chicken Mac and Cheese?
Common errors include overcooking the chicken, letting the cheese sauce scorch, and using full‑fat dairy which defeats the low‑fat goal. Also, adding too much pasta water can make the sauce watery, so add it gradually.
Why does this recipe use light cream cheese and light cheddar instead of full‑fat versions?
Light dairy reduces overall saturated fat and calories while still providing the creamy texture needed for a smooth sauce. This keeps the dish aligned with muscle‑building, fat‑loss goals without sacrificing flavor.
Can I make Buffalo Chicken Mac and Cheese ahead of time and how should I store it?
Yes. Cook the chicken and cheese sauce up to step 5, let them cool, and store each component in airtight containers in the refrigerator for up to 4 days. Reheat gently, combine with freshly boiled pasta, and add a splash of milk to restore creaminess.
What texture and appearance should I look for when making the cheese sauce?
The sauce should be glossy, smooth, and coat the back of a spoon without lumps. It should cling to the pasta, creating a velvety coating rather than a watery pool.
What does the YouTube channel Aussie Fitness specialize in?
The YouTube channel Aussie Fitness focuses on high‑protein, low‑fat recipes and workout‑friendly meal‑prep ideas tailored for Australians and an international audience seeking fitness‑oriented nutrition.
How does the YouTube channel Aussie Fitness's approach to American comfort food differ from other cooking channels?
Aussie Fitness adapts classic comfort dishes by swapping in lighter dairy, lean proteins, and macro‑counting tips, whereas many other channels prioritize flavor alone. The channel emphasizes nutritional balance alongside taste.
Last updated: September 2, 2026
