20 minute Honey Buffalo Chicken Mac n Cheese

Ingredients

• 2 pieces Chicken Tenderloin (about 300 g total, trimmed)
• 1 tsp Salt (plus a dash for sauce)
• ½ tsp Black Pepper (freshly ground)
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1 tsp Paprika (smoked paprika optional)
• 1 spray Cooking Spray (non‑stick spray for pan)
• 8 oz High‑Protein Pasta (e.g., Walmart protein pasta, uncooked)
• 90 g Frank's RedHot Sauce (about 3 oz)
• 1 tbsp Honey
• 1.5 cup Fat‑Free Cottage Cheese (approximately 340 g)
• 56 g Fat‑Free Shredded Cheddar Cheese (about 2 oz)
• 48 g Powdered Mac and Cheese Mix (one craft mac‑and‑cheese box or bulk powder)
• 220 g Fat‑Free Fairlife Milk (about ½ cup)
• 1 dash Sea Salt
• 1 dash Black Pepper

Instructions

1. Season the Chicken

   Pat the chicken tenderloins dry, then sprinkle both sides generously with salt, black pepper, garlic powder, onion powder, and paprika. Massage the seasonings into the meat.

   Time: PT3M

2. Cook the Chicken

   Spray the skillet with cooking spray, heat over medium until hot (about 3‑4 minutes). Add the seasoned tenderloins, cover, and cook 4 minutes per side until browned and cooked through.

   Time: PT12M

   Temperature: Medium heat

3. Boil the Pasta

   While the chicken cooks, bring a pot of water to a rolling boil, add a pinch of salt, then add the high‑protein pasta. Cook 1 minute covered, lower the heat to prevent boil‑over, and continue cooking 8‑10 minutes until al dente.

   Time: PT10M

   Temperature: Boiling

4. Drain and Rinse Pasta

   When the pasta reaches al dente, pour it into a colander, rinse briefly under cool water to stop cooking, and set aside.

   Time: PT2M

5. Chunk the Cooked Chicken

   Transfer the cooked chicken to a cutting board and chop into bite‑size pieces; the smaller the pieces, the easier they coat with sauce.

   Time: PT2M

6. Make the Honey‑Buffalo Sauce

   Return the skillet to low‑medium heat, add 90 g Frank's RedHot sauce and 1 tbsp honey, stirring until combined and slightly warmed.

   Time: PT2M

   Temperature: Low‑medium heat

7. Coat Chicken in Buffalo Sauce

   Add the chopped chicken pieces to the skillet, toss to fully coat with the honey‑buffalo mixture.

   Time: PT1M

8. Prepare the High‑Protein Mac and Cheese Sauce

   In a blender, combine 1.5 cup fat‑free cottage cheese, 56 g shredded cheddar, 48 g powdered mac‑and‑cheese mix, 220 g fat‑free Fairlife milk, a dash of sea salt, and a dash of black pepper. Blend until smooth and creamy.

   Time: PT4M

9. Combine Pasta and Sauce

   Return the drained pasta to the saucepan, pour the blended cheese sauce over it, and stir until every noodle is coated. Then fold in the buffalo‑chicken mixture.

   Time: PT2M

10. Portion into Meal‑Prep Containers

    Evenly divide the mac and cheese mixture among four meal‑prep containers, sealing each with a lid.

    Time: PT2M

Nutrition Facts

Calories

460

Protein

32 g

Carbohydrates

45 g

Fat

9 g

Fiber

4 g

Ingredient Substitutions

• Instead of Chicken Tenderloin: Chicken breast, Turkey tenderloin
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Onion Powder: Finely minced onion
• Instead of Paprika: Cayenne pepper (use less)
• Instead of Cooking Spray: Olive oil (light)
• Instead of High‑Protein Pasta: Whole‑wheat pasta, Gluten‑free pasta
• Instead of Frank's RedHot Sauce: Sriracha, Hot sauce of choice
• Instead of Honey: Maple syrup, Agave nectar
• Instead of Fat‑Free Cottage Cheese: Greek yogurt (plain, low‑fat)
• Instead of Fat‑Free Shredded Cheddar Cheese: Low‑fat mozzarella, Nutritional yeast for vegan
• Instead of Powdered Mac and Cheese Mix: Store‑bought cheese powder, DIY cheese powder
• Instead of Fat‑Free Fairlife Milk: Skim milk, Almond milk (unsweetened)
• Instead of Sea Salt: Regular salt
• Instead of Black Pepper: White pepper

Equipment Needed

• Large Skillet
• Medium Saucepan
• Colander
• Cutting Board
• Chef's Knife
• Measuring Cups and Spoons
• Blender or Immersion Blender
• Four Meal‑Prep Containers

Critical Steps — Do Not Skip

• Season the chicken thoroughly on both sides.
• Cook the chicken just until browned; overcooking makes it dry.
• Do not overcook the pasta; aim for al dente.
• Blend the cheese sauce until completely smooth to avoid grainy texture.
• Ensure the buffalo sauce fully coats the chicken pieces.

Chef Tips from the Video

• Use a non‑stick skillet to prevent the buffalo sauce from sticking.
• A high‑speed immersion blender gives a super‑smooth cheese sauce without transferring to a separate blender.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Not recommended – cheese sauce may separate when frozen.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Store the buffalo chicken and cheese sauce separately; combine just before reheating for best texture.
• Reheat in microwave for 1‑2 minutes, stirring halfway through.

Frequently Asked Questions