Name: High Protein Honey Garlic Chicken Mac & Cheese
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: Chicken breast, boneless & skinless, diced; Olive oil; Salt; Onion powder; Garlic powder; Smoked paprika; Macaroni pasta; Fat free evaporated milk (Carnation Light & Creamy); Light cream cheese (Philadelphia Light); Chicken stock powder (Vegeta Low Sodium); Low fat grated cheddar cheese (Dairyworks Natural); Garlic cloves, diced; Low sodium soy sauce; Water; Chilli flakes; Cornstarch mixed with cold water; Honey

A muscle-friendly twist on comfort food—mac & cheese meets juicy chicken in this high-protein meal prep recipe packed with 60g of protein per serving.

If you’re craving comfort food but still want to hit your macros, this recipe is your dream come true. Creamy mac and cheese, saucy honey garlic chicken, and a whopping 60g of protein per serving—all ready in under 30 minutes. Ideal for gym-goers, meal preppers, or anyone looking to enjoy a cozy, satisfying meal with a fitness twist.

🧀 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.

💬 TikTok Q&A – Real People, Real Feedback

“Is this really 60g protein and only 609 calories?”
Yes, that’s per serving. Some users calculated differently—remember, it depends on exact brands and measurements. The listed macros use light cheese, lean chicken, and low-fat milk.

“Can I eat it cold?”
You can, and people say it's still tasty! But it’s best when reheated (microwave for 2–3 minutes with a splash of water).

“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

❤️ Final Thoughts

This dish proves you don’t need to choose between muscle-building and flavor. With bold garlic, sweetness from honey, and creamy cheesy pasta, it’s the ultimate post-workout comfort food.

Craving more gym-ready meals with flavor? Tag @aussiefitness and share your version on TikTok!