Can I use protein pasta?

Yes—swap in chickpea or high-protein wheat pasta 1:1. It bumps protein and fiber and still stays creamy.

How do I make it gluten-free?

Use gluten-free pasta and tamari (or coconut aminos) instead of soy sauce. Check your stock powder is GF.

Will low-fat cheeses make it grainy?

Keep the heat medium-low and stir constantly. If it looks grainy, whisk in a splash (15–30 ml) of hot pasta water to emulsify.

Can I double the sauce?

Absolutely. Double the honey-garlic and add 30–50 ml water if it gets too thick.

How long does it keep?

3–4 days refrigerated. Add a splash of water or milk when reheating to bring the sauce back.

High Protein Honey Garlic Chicken Mac and Cheese

Name: High Protein Honey Garlic Chicken Mac and Cheese
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 700 g Chicken breast, boneless & skinless, diced (raw weight); 1 tsp Olive oil; 1 tsp Salt; 1 tsp Onion powder; 1 tsp Garlic powder; 1 tsp Smoked paprika; 320 g Macaroni pasta (dry weight); 340 ml Fat free evaporated milk (Carnation Light & Creamy); 80 g Light cream cheese (Philadelphia Light); 1.5 tsp Chicken stock powder (Vegeta Low Sodium); 100 g Low fat grated cheddar cheese (Dairyworks Natural); 6 count Garlic cloves, diced; 90 ml Low sodium soy sauce; 90 ml Water; Chilli flakes (optional); 1 tsp Cornstarch mixed with cold water; 40 g Honey

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

Servings

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This high-protein chicken mac and cheese is built for comfort-food meal prep: creamy pasta, sticky honey garlic chicken, and about 60g protein per serving. The lighter cheese sauce keeps the dish creamy without making it feel heavy, while the sauce gives the chicken enough flavor to carry reheated portions.

Tips for Best Results

Use whole wheat or high-protein pasta if you're aiming for more fiber or muscle gain.
Let it sit: After combining, allow the dish to rest 5 minutes to thicken the sauce.
Double the honey garlic sauce if you love it extra sticky and savory.
Evaporated milk tip: Use fat-free to keep the dish creamy but lower in fat.

Common Questions

Is this really about 60g protein per serving? Yes, based on the listed chicken, pasta, and lighter dairy amounts. Exact macros will vary by brand.

Can I eat it cold? You can, but the sauce is best reheated with a splash of water or milk.

“What if I don’t want soy?”
Swap the soy sauce for coconut aminos or tamari for a soy-free or gluten-free option.

“Does it freeze well?”
Yes! Portion it out and freeze. Reheat from frozen or thaw overnight and microwave.

“Can I use regular cheese?”
Absolutely—it’ll just bump up the fat and calorie content slightly. Use what you enjoy.

“Can I do it with rice instead of pasta?”
Definitely! Turn it into a honey garlic chicken rice bowl—same protein, different carbs.

“Low-fat cheddar is hard to find where I live”
Try grating your own reduced-fat cheese or mixing in part-skim mozzarella.

Meal Prep Notes

Makes 4 hearty servings
Store in airtight containers for up to 4 days
Microwave-friendly: Add a splash of water to keep the sauce creamy when reheating

More High-Protein Chicken Ideas

If you want a rice-based option in the same honey garlic direction, try Honey Garlic Chicken Rice Bowls. For a crispier fakeaway-style chicken page, use High Protein Korean Popcorn Chicken.