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 certified gluten-free pasta and certified gluten-free tamari or soy sauce. Tamari is not generally soy-free, so use coconut aminos instead if you need to avoid soy. Coconut aminos are sweeter and less salty, so taste and adjust the finished glaze carefully. Check the stock powder too.

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.

How long does it keep?

Refrigerate for 3–4 days in sealed containers. Reheat until piping hot, adding a small splash of water or milk to loosen the cheese sauce.

Refrigeration is the better option because reduced-fat cheese sauces and cooked macaroni can become grainy or soft after freezing. If you freeze a portion, treat the texture as less predictable, thaw it overnight, and reheat gently with a splash of liquid.

Can I use rice instead of pasta?

Rice changes the dish into a different format. RecipeShare's Honey Garlic Chicken Rice Bowls are a better fit if you prefer a rice-based meal.

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 (brand choice may change the nutrition estimate); 80 g Light cream cheese (softened slightly for easier melting); 1.5 tsp Low-sodium chicken stock powder; 100 g Reduced-fat grated cheddar (finely grated); 240 ml Reserved pasta water (from cooking the macaroni; use as needed); 6 count Garlic cloves, diced; 90 ml Low sodium soy sauce; 90 ml Water; 40 g Honey; Chilli flakes (optional); 1 tsp Cornstarch mixed with cold water

Prep time

10 min

Cook time

20 min

Total time

30 min

Servings

4 servings1×

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This high-protein chicken mac and cheese combines creamy macaroni with separate pieces of honey garlic chicken. It makes four substantial portions with approximately 60g protein per serving, so it works particularly well as a refrigerated meal-prep lunch or dinner.

The cheese sauce uses fat-free evaporated milk, light cream cheese, and reduced-fat cheddar rather than a flour-and-butter roux. The chicken is cooked and glazed separately, so the sweet-savoury garlic sauce stays distinct from the creamy pasta.

Why This Recipe Works

700g chicken breast supplies most of the protein across the four portions without requiring an oversized serving of cheese.
Evaporated milk gives the sauce more body than ordinary milk while keeping the base relatively light.
Light cream cheese adds smoothness and helps the sauce cling without a traditional roux.
Reduced-fat cheddar keeps the familiar mac-and-cheese flavour, but it needs gentler heat because it can turn grainy when boiled.
Cornstarch gives the honey garlic glaze enough viscosity to coat the chicken instead of pooling at the bottom of the pan.

Getting the Cheese Sauce Right

Use medium-low heat once the cheeses are added. Warm the evaporated milk and stock powder first, whisk in the cream cheese until smooth, then add the grated cheddar gradually. Keep stirring, but do not let the sauce boil or sit over high heat for a long time.

The finished sauce should look smooth and pourable, slightly looser than the final texture you want. Macaroni continues absorbing sauce after it is mixed in, and a small splash of reserved pasta water can loosen it without making the sauce watery.

Honey Garlic Chicken Tips

Cut the chicken into evenly sized pieces so the smaller pieces do not dry out while thicker pieces finish cooking. Preheat the skillet before adding the oil and chicken, leave the pieces undisturbed long enough to colour, then turn them. If the pan is crowded, cook in two batches.

The glaze is ready when it looks glossy and lightly coats the back of a spoon. It should cling to the chicken while remaining fluid enough to toss. Avoid reducing it for too long: 90ml of soy sauce is already a significant seasoning quantity, even when using a low-sodium product.

Nutrition and Portion Size

The listed estimate is approximately 609 calories and 60g protein per one-quarter of the recipe. The figure is based on 700g raw chicken breast, 320g dry macaroni, the listed dairy, cheese, soy sauce, honey, and cooking ingredients. Exact values vary with the brands of evaporated milk, stock powder, cheese, and soy sauce.

The reported 780mg sodium per serving is plausible only with a genuinely low-sodium soy sauce and stock powder. Standard soy sauce can contain considerably more sodium, so check the label rather than assuming that a product marked “light” or “reduced salt” has the same nutrition profile.

Meal Prep and Reheating

Divide the four portions into sealed containers and refrigerate for up to 4 days. The cheese sauce will thicken when chilled. Reheat each portion until piping hot, stirring halfway through, and add a small splash of milk or water if the pasta has tightened.

Refrigeration is the preferred storage method. Freezing is possible, but the reduced-fat cheese sauce and macaroni may become grainy or soft after thawing, so the texture is less predictable than refrigerated meal prep.

Variations and Related Recipes

Standard macaroni is the canonical choice. High-protein wheat pasta can increase the protein further, while chickpea or lentil pasta will change the flavour and absorb sauce differently. Whole-wheat pasta is optional for a more textured, higher-fibre result; it is not required for the recipe to work.

This page is the higher-protein, no-broccoli version. For a more conventional roux-based sauce with broccoli, see Honey Garlic Chicken Mac and Cheese with Broccoli. If you prefer rice instead of pasta, use Honey Garlic Chicken Rice Bowls. For another high-protein chicken option, try High-Protein Korean Popcorn Chicken.