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