YT Recipe

High Protein Crispy Honey Buffalo Chicken Mac and Cheese

High Protein Crispy Honey Buffalo Chicken Mac and Cheese is a medium American recipe that serves 4. 580 calories per serving. Recipe by Nikita Fair on YouTube.

Prep: 23 min | Cook: 22 min | Total: 1 hr

Cost: $22.95 total, $5.74 per serving

Ingredients

  • 24 oz Chicken Breast (cut into 1‑inch cubes)
  • 1 cup All-Purpose Flour (for coating the chicken)
  • 1 tsp Garlic Salt (seasoning for the flour)
  • 1 tsp Smoked Paprika (seasoning for the flour)
  • 1 tsp Onion Powder (seasoning for the flour)
  • 2 large egg whites Egg Whites (for the egg wash)
  • 1 tbsp Pickle Juice (adds tang to the egg wash)
  • 1 tbsp Hot Sauce (adds heat to the egg wash)
  • 2 cup Corn Flakes (crushed, for the final coating)
  • 1 spray Cooking Oil Spray (light coating before air‑frying or baking)
  • 1 cup Cottage Cheese (fat‑free) (base of the cheese sauce)
  • 1 cup Cheddar Cheese (fat‑free, shredded) (adds flavor to the cheese sauce)
  • 1 packet Mac and Cheese Powder Packet (flavor base for the sauce)
  • 0.5 cup Fat‑Free Milk (thins the cheese sauce)
  • 8 oz Protein Pasta (e.g., chickpea or lentil pasta) (high‑protein pasta for the mac and cheese)
  • 2 tbsp Fresh Chives (chopped, for garnish)

Instructions

  1. Cube the Chicken

    Trim any excess fat from the chicken breast and cut it into 1‑inch cubes.

    Time: PT5M

  2. Season the Flour

    Place 1 cup of all‑purpose flour in a shallow plate and stir in 1 tsp garlic salt, 1 tsp smoked paprika, and 1 tsp onion powder.

    Time: PT3M

  3. Dredge Chicken in Flour

    Roll each chicken cube in the seasoned flour, shaking off any excess.

    Time: PT2M

  4. Prepare Egg‑White Wash

    In a second shallow plate, whisk together 2 large egg whites, 1 tbsp pickle juice, and 1 tbsp hot sauce.

    Time: PT2M

  5. Dip Chicken in Egg Wash

    Submerge the flour‑coated chicken pieces in the egg‑white wash, ensuring each piece is fully covered.

    Time: PT2M

  6. Coat with Crushed Corn Flakes

    Press each chicken piece into the crushed corn flakes, coating all sides thoroughly.

    Time: PT2M

  7. Lightly Spray with Oil

    Arrange the coated chicken on a tray and give a light spray of cooking oil over the pieces.

    Time: PT1M

  8. Cook the Chicken

    Air‑fry at 350°F for about 10 minutes, shaking the basket halfway through, or bake on a pre‑heated 350°F oven for the same time until golden and cooked through.

    Time: PT10M

    Temperature: 350°F

  9. Blend the Cheese Sauce

    In a blender, combine 1 cup fat‑free cottage cheese, 1 cup shredded fat‑free cheddar, the mac‑and‑cheese powder packet, and ½ cup fat‑free milk. Blend until completely smooth.

    Time: PT3M

  10. Cook the Protein Pasta

    Bring a large pot of salted water to a boil, add 8 oz protein pasta, and cook according to package directions (about 10‑12 minutes) until al dente. Drain in a colander.

    Time: PT12M

  11. Combine Pasta and Sauce

    Return the drained pasta to the pot or a large mixing bowl, pour the cheese sauce over it, and toss until every noodle is evenly coated.

    Time: PT2M

  12. Assemble the Dish

    Plate the cheesy pasta, top with the crispy honey‑buffalo chicken pieces, and garnish with chopped fresh chives.

    Time: PT1M

Nutrition Facts

Calories
580
Protein
70 g
Carbohydrates
45 g
Fat
15 g
Fiber
5 g

Dietary info: High Protein, Low Calorie, Contains Gluten, Contains Dairy

Allergens: Egg, Milk, Corn, Wheat

Last updated: April 19, 2026

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High Protein Crispy Honey Buffalo Chicken Mac and Cheese

Recipe by Nikita Fair

A high‑protein, low‑calorie twist on classic comfort food. Tender chicken breast cubes are coated in seasoned flour, egg‑white wash, and crunchy corn‑flake crumbs, then baked until golden. A creamy, fat‑free cheese sauce made with cottage cheese, cheddar, and a mac‑and‑cheese powder is tossed with protein‑rich pasta and finished with the crispy chicken and fresh chives. Each serving is under 600 calories and delivers about 70 g of protein, making it perfect for meal‑prepping and freezing for the week.

MediumAmericanServes 4

Shop all ingredients on Amazon in one click • Printable PDF with shopping checklist

Source Video
22m
Prep
23m
Cook
10m
Cleanup
55m
Total

Cost Breakdown

$22.95
Total cost
$5.74
Per serving

Critical Success Points

  • • Ensure the chicken coating is fully covered before cooking to achieve maximum crispiness.
  • • Blend the cheese sauce until completely smooth to avoid a grainy texture.
  • • Cook the protein pasta al dente; overcooking will make the dish mushy.
  • • Top the mac and cheese with the chicken right before serving to keep the coating crisp.

Safety Warnings

  • • Hot oil spray can cause burns; spray from a safe distance.
  • • Air fryer basket and baking sheet become extremely hot; use oven mitts.
  • • Boiling water can cause severe scalds; handle pot with care.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of Crispy Honey Buffalo Chicken Mac and Cheese in American comfort food cuisine?

A

Crispy Honey Buffalo Chicken Mac and Cheese blends classic American comfort staples—mac and cheese and buffalo‑style chicken—into a high‑protein, modern twist. While mac and cheese dates back to early 20th‑century America, buffalo chicken emerged in the 1960s in Buffalo, New York. Combining them reflects today’s focus on protein‑rich, convenient meals.

cultural
Q

What are the traditional regional variations of mac and cheese in the United States and how does this recipe differ?

A

Traditional Southern mac and cheese often uses sharp cheddar, a roux, and sometimes breadcrumbs. New England versions may include cream and lobster. This recipe replaces heavy cream with fat‑free cottage cheese and milk, adds a crunchy honey‑buffalo chicken topping, and uses protein pasta for a healthier, high‑protein version.

cultural
Q

How is Crispy Honey Buffalo Chicken Mac and Cheese traditionally served in American households?

A

In most American homes, mac and cheese is served as a side or main dish, often baked with a breadcrumb topping. This recipe is served as a main course, plated with the cheesy pasta as a base, topped with the crispy chicken, and finished with fresh chives for color and a mild onion flavor.

cultural
Q

What occasions or celebrations is Crispy Honey Buffalo Chicken Mac and Cheese associated with in American culture?

A

The dish is popular for casual gatherings like game‑day parties, family movie nights, and weekend meal‑prep routines. Its bold buffalo flavor makes it a hit at sports‑watching events, while the high protein content appeals to fitness‑focused families.

cultural
Q

How does Crispy Honey Buffalo Chicken Mac and Cheese fit into the broader American comfort food tradition?

A

It embodies the American love for indulgent, cheesy dishes while adapting to modern health trends. By using protein pasta, low‑fat dairy, and a lean chicken coating, it offers the nostalgic taste of comfort food with a nutritious, performance‑oriented edge.

cultural
Q

What are the authentic traditional ingredients for buffalo chicken and can they be substituted in this recipe?

A

Traditional buffalo chicken uses chicken wings, hot sauce, and butter. This recipe substitutes chicken breast cubes for a leaner protein, uses egg‑white wash and corn‑flake coating for crunch, and adds pickle juice for tang. Substitutes include turkey breast, panko breadcrumbs, or a butter‑based glaze if desired.

cultural
Q

What other American dishes pair well with Crispy Honey Buffalo Chicken Mac and Cheese?

A

Pairs nicely with a crisp green salad dressed with vinaigrette, roasted vegetables like broccoli or Brussels sprouts, and a cool side such as celery sticks with ranch dip to balance the heat. A light fruit dessert, like sliced strawberries, rounds out the meal.

cultural
Q

What are the most common mistakes to avoid when making Crispy Honey Buffalo Chicken Mac and Cheese at home?

A

Common errors include over‑coating the chicken, which can become soggy; not spraying enough oil, leading to a dull crust; and over‑cooking the pasta, which makes the dish mushy. Follow the timing guidelines and keep the coating light for maximum crunch.

technical
Q

Why does this recipe use an egg‑white wash with pickle juice and hot sauce instead of a traditional flour‑only coating?

A

The egg‑white wash creates a sticky surface that helps the crushed corn flakes adhere firmly, while the pickle juice adds acidity that brightens the buffalo flavor. This method yields a lighter, crispier crust compared to a simple flour coating.

technical
Q

Can I make Crispy Honey Buffalo Chicken Mac and Cheese ahead of time and how should I store it?

A

Yes. Cook the chicken and pasta separately, then store each in airtight containers in the refrigerator for up to 4 days. Freeze for longer storage. Reheat the chicken in an air fryer for 3‑4 minutes to restore crispness and warm the pasta with the cheese sauce on the stovetop.

technical
Q

What does the YouTube channel Nikita Fair specialize in?

A

The YouTube channel Nikita Fair focuses on high‑protein, health‑conscious recipes that are quick and easy for busy lifestyles. Nikita often highlights meal‑prep ideas, fitness‑friendly meals, and creative twists on classic comfort foods.

channel
Q

How does the YouTube channel Nikita Fair's approach to American comfort food differ from other cooking channels?

A

Nikita Fair emphasizes nutritional balance—using low‑fat dairy, protein‑rich pasta, and lean meats—while still delivering indulgent flavors. Unlike many channels that prioritize indulgence, Nikita blends taste with macro‑friendly ingredients, making comfort food suitable for fitness goals.

channel
More like this:American RecipesMain Course RecipesMore by Nikita Fair

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