Most Delicious High Protein Honey Bbq Chicken Mac & Cheese Meal Prep! Only 511 Cals
MOST DELICIOUS High Protein Honey BBQ Chicken Mac & Cheese Meal Prep! ONLY 511 CALS is a medium American recipe that serves 4. 500 calories per serving. Recipe by Jalalsamfit on YouTube.
Prep: 15 min | Cook: 23 min | Total: 48 min
Cost: $9.87 total, $2.47 per serving
Ingredients
- 2 lb Chicken Breast (cut into 1‑inch cubes)
- 1 tsp Garlic Powder (or 2 cloves minced)
- 0.5 tsp Black Pepper (ground)
- 0.5 tsp Paprika (sweet paprika)
- 0.5 tsp Salt (to taste)
- 2 tbsp Olive Oil (extra virgin)
- 2 tbsp Honey (raw honey preferred)
- 0.25 cup Barbecue Sauce (low‑sugar if desired)
- 1 cup Low Fat Milk (2% milk)
- 1 tbsp Hot Sauce (e.g., Frank's RedHot)
- 4 oz Light Cream Cheese (softened)
- 1 cup Lowfat Cheddar Cheese (shredded)
- 8 oz Elbow Macaroni (whole‑wheat optional)
Instructions
Cube and Season Chicken
Slice the chicken breast into 1‑inch cubes. In a bowl combine the chicken, garlic powder, black pepper, paprika, salt and olive oil; toss until evenly coated and the color darkens slightly.
Time: PT5M
Cook Chicken
Heat the skillet over medium heat and add the seasoned chicken. Cook, stirring occasionally, for about 8 minutes until the pieces are golden brown and cooked through.
Time: PT8M
Temperature: medium heat
Add Honey‑Barbecue Glaze
Turn off the heat and immediately drizzle the honey and barbecue sauce over the chicken. Stir quickly so the glaze coats every piece.
Time: PT1M
Set Chicken Aside
Transfer the glazed chicken to a plate and set aside while you prepare the pasta and sauce.
Time: PT1M
Cook Macaroni
Bring a large pot of salted water to a boil, add the elbow macaroni and cook according to package directions (8‑10 minutes) until al dente.
Time: PT10M
Temperature: boiling
Drain Pasta
Drain the cooked macaroni in a colander and return it to the pot or a large bowl.
Time: PT1M
Prepare Cheese Sauce
In the skillet used for the chicken (or a clean saucepan), combine low‑fat milk, hot sauce, softened light cream cheese and shredded low‑fat cheddar. Heat over low‑medium heat, stirring constantly, until the mixture is smooth and creamy.
Time: PT5M
Temperature: low‑medium heat
Combine Pasta, Sauce, and Chicken
Add the drained macaroni to the cheese sauce, tossing to coat evenly. Then fold in the honey‑barbecue chicken pieces, mixing gently until everything is well combined.
Time: PT2M
Portion and Serve
Divide the mac and cheese into four equal portions and serve immediately, or let cool before storing for meal prep.
Time: PT1M
Nutrition Facts
- Calories
- 500
- Protein
- 35g
- Carbohydrates
- 45g
- Fat
- 15g
- Fiber
- 2g
Dietary info: High Protein, Low Fat, Contains Dairy, Contains Gluten
Allergens: Milk, Cheese, Gluten
Ingredient Substitutions
- Instead of Chicken Breast: Turkey breast, Chicken thighs
- Instead of Garlic Powder: Fresh garlic
- Instead of Olive Oil: Canola oil, vegetable oil
- Instead of Honey: Maple syrup
- Instead of Barbecue Sauce: Homemade BBQ sauce
- Instead of Low Fat Milk: Almond milk (unsweetened)
- Instead of Hot Sauce: Sriracha
- Instead of Light Cream Cheese: Neufchatel cheese
- Instead of Lowfat Cheddar Cheese: Reduced‑fat mozzarella
- Instead of Elbow Macaroni: Whole grain pasta, Gluten‑free pasta
Equipment Needed
- Cutting Board
- Chef's Knife
- Large Skillet
- Medium Saucepan
- Colander
- Mixing Bowl
- Whisk or Spoon
- Measuring Cups
- Measuring Spoons
- Spatula
- Serving Plates
Critical Steps — Do Not Skip
- Cooking the chicken until golden brown without overcooking
- Achieving a smooth, lump‑free cheese sauce
Chef Tips from the Video
- For extra smoky flavor, use a smoked paprika instead of regular paprika.
- Add a pinch of smoked sea salt to the glaze for depth.
Troubleshooting
Cheese sauce is grainy or lumpy
Keep the heat low and whisk continuously; add a splash of milk or reserved pasta water to smooth it out.
Chicken is dry
Do not overcook; remove from heat as soon as it turns golden brown and finish cooking in the sauce if needed.
Storage
Refrigerator: Store in airtight containers for up to 3 days.
Freezer: Can freeze for up to 2 months; thaw in refrigerator before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Cook the chicken and pasta ahead of time and store them separately in airtight containers.
- Reheat the cheese sauce gently over low heat before mixing with the pasta and chicken.
Frequently Asked Questions
What is the cultural significance and history of High Protein Honey Barbecue Chicken Mac and Cheese in American comfort food cuisine?
Mac and cheese is a classic American comfort dish, and adding honey‑barbecue chicken reflects the Southern love for sweet‑savory BBQ flavors while boosting protein for modern health‑focused meals. This fusion showcases how traditional comfort foods evolve to meet contemporary nutritional trends.
What are the traditional regional variations of mac and cheese in the United States and how does this recipe differ?
In the U.S., Southern mac and cheese often includes sharp cheddar and a breadcrumb topping, while New England versions may use a béchamel base. This recipe replaces heavy cream with low‑fat dairy and adds honey‑barbecue chicken, creating a lighter, high‑protein twist on the classic.
How is High Protein Honey Barbecue Chicken Mac and Cheese traditionally served in Southern American households?
It is typically served hot as a main dish, often accompanied by a simple green salad or steamed vegetables. In Southern gatherings, it may be presented in a casserole dish and baked briefly, though this recipe keeps it stovetop for speed.
What occasions or celebrations is High Protein Honey Barbecue Chicken Mac and Cheese traditionally associated with in American culture?
Mac and cheese is a staple at family gatherings, potlucks, and casual celebrations like backyard barbecues. Adding honey‑barbecue chicken makes it a hearty option for sports‑day parties or meal‑prep for the workweek.
What other American dishes pair well with High Protein Honey Barbecue Chicken Mac and Cheese?
It pairs nicely with crisp coleslaw, roasted Brussels sprouts, or a fresh cucumber‑tomato salad. For a full Southern spread, serve alongside baked beans or cornbread.
What makes High Protein Honey Barbecue Chicken Mac and Cheese special or unique in American comfort food cuisine?
The dish combines the creamy indulgence of mac and cheese with a lean protein source and a sweet‑smoky honey‑BBQ glaze, delivering a balanced meal that stays under 500 calories per serving while still feeling indulgent.
How has mac and cheese evolved over time in American cuisine to include high‑protein variations like this one?
Originally a simple cheese‑pasta dish, mac and cheese has expanded to include baked casseroles, gourmet cheeses, and protein‑boosting add‑ins such as chicken, turkey, or legumes. Health‑conscious cooks now favor low‑fat dairy and lean meats, leading to recipes like this high‑protein version.
What are the most common mistakes to avoid when making High Protein Honey Barbecue Chicken Mac and Cheese?
Common errors include overcooking the chicken, which makes it dry, and cooking the cheese sauce on too high a heat, resulting in a grainy texture. Also, failing to reserve pasta water can make the sauce too thick.
Why does this recipe use low‑fat milk, light cream cheese, and lowfat cheddar instead of full‑fat dairy?
Using lower‑fat dairy reduces the overall calorie count while still providing a creamy texture, allowing the dish to stay around 500 calories per serving and fit a high‑protein, lower‑fat diet.
What does the YouTube channel Jalalsamfit specialize in?
The YouTube channel Jalalsamfit focuses on high‑protein, low‑calorie meals that are easy to prepare for meal‑prepping, often featuring creative twists on classic comfort foods and quick, budget‑friendly cooking techniques.
How does the YouTube channel Jalalsamfit's approach to American comfort food differ from other cooking channels?
Jalalsamfit emphasizes nutritional balance—especially protein content—while keeping recipes simple and fast, unlike many channels that prioritize indulgence over health. The channel also frequently demonstrates batch‑cooking and storage tips for busy lifestyles.
Last updated: August 28, 2026
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