You know that feeling when you crave something comforting but still want to feel good after eating it? That’s exactly why I created these High-Protein Chicken Mac & Cheese Bowls—they’re like a warm hug from your childhood, but packed with the protein and nutrients your adult self needs. I remember testing this recipe for my meal prep clients who wanted something hearty yet balanced, and the moment I took that first creamy, cheesy bite with tender chicken, I knew we had a winner. It’s the perfect marriage of nostalgia and nourishment, all in one bowl. Trust me, even the pickiest eaters won’t guess how much protein is hiding in this creamy goodness!
Why You’ll Love These High-Protein Chicken Mac & Cheese Bowls
Let me tell you why this recipe became my absolute go-to weeknight lifesaver. First off, it’s the perfect meal prep superstar—the bowls stay creamy and delicious for days (if they last that long in your fridge!). With 38 grams of protein per serving, it keeps you full for hours—no more 3pm snack attacks. That dreamy, velvety texture? That’s thanks to my secret trick of blending cottage cheese right into the sauce (trust me, you won’t taste it!). Even my mac & cheese purist nephew gobbles this up, never noticing it’s a healthier twist on the classic. And speaking of healthy—we swapped in chickpea pasta and lightened the sauce without losing any of that comfort food magic. Need more easy wins? Try my Quick Broccoli Pasta or this Chicken Lo Mein next!
- Meal prep champion: Stays fresh all week for grab-and-go lunches that actually excite you.
- Protein powerhouse: 38g per bowl from chicken, cheese, and that sneaky cottage cheese boost.
- Creamy perfection: Silky smooth sauce clinging to every noodle—no dry mac here!
- Pickyeater approved: The ultimate comfort food that gets veggies in without complaints.
- Guilt-free comfort: All the nostalgia with way more nutrition than grandma’s version.
Ingredients for High-Protein Chicken Mac & Cheese Bowls
Alright, let’s talk ingredients! This isn’t just any mac & cheese – we’re building layers of flavor and protein here. I’ve broken everything down so you can see exactly how this bowl comes together. And heads up – your dairy ingredients need to be at room temperature. Trust me, it makes all the difference for that silky smooth sauce we’re aiming for!
For the Chicken
- 1 lb boneless, skinless chicken breast – cut into 1-inch cubes (this size cooks evenly and fits perfectly on a fork!)
- 2 tsp olive oil or avocado oil – for that perfect golden sear
- The spice mix: 1 tsp smoked paprika, ½ tsp each kosher salt, garlic powder, and onion powder, plus ¼ tsp each cayenne and black pepper – this combo gives just the right kick!
For the Pasta
- 8 oz cavatappi pasta – those fun corkscrews hold sauce like nobody’s business! I love using Banza chickpea pasta for an extra protein boost.
For the Cheese Sauce
- 3 tbsp butter – salted or unsalted both work, just adjust seasoning
- 3 tbsp gluten-free 1-to-1 flour – or all-purpose if that’s what you’ve got
- 2 cups milk (2% or whole) – must be room temp!
- 1 cup shredded sharp cheddar – freshly grated melts way better
- ½ cup shredded Monterey Jack – for that stretchy goodness
- 1 cup 4% cottage cheese – our sneaky protein boost (and yes, room temp!)
- ⅓ cup buffalo wing sauce – adds that perfect tangy kick
Ingredient Substitutions
No stress if you need to swap things out! For flour, almond flour works in a pinch (just know it’ll thicken differently). Dairy-free? Try oat milk and vegan cheeses, though the sauce won’t be quite as creamy. Rotisserie chicken saves time but won’t have that perfect spice crust. And if you’re not feeling buffalo sauce, hot sauce mixed with a splash of vinegar does the trick too!
How To Make High-Protein Chicken Mac & Cheese Bowls
Okay, let’s get cooking! I promise this comes together faster than you’d think. The key is multitasking — we’ll cook the chicken while the pasta boils, then whip up that dreamy sauce. Just follow these steps and you’ll have the creamiest, most satisfying mac & cheese bowls in no time!
1. Season the Chicken
Toss your cubed chicken with all those smoky spices (paprika, garlic powder, etc.) and let it rest while you prep everything else. This quick downtime helps the flavors sink in beautifully.
2. Boil the Pasta Smartly
Bring a big pot of salted water to a boil (it should taste like the ocean!). Cook your cavatappi 1 minute less than the package says — we want al dente since it will continue cooking in the sauce.
Don’t forget to reserve ¼ cup of pasta water before draining — that starchy liquid is pure magic for thick, silky sauces.
3. Cook the Chicken Perfectly
Heat a little oil in a large pan over medium heat. Add the chicken in a single layer and don’t touch it for 2–3 minutes — this helps create that golden crust. Flip and cook another 2 minutes or until it reaches 165°F internally.
Set it aside to rest; it will stay juicy and finish cooking through.
- Blend the secret weapon. In a blender, whiz together cottage cheese, buffalo sauce, and 3 tbsp pasta water until silky smooth. Add more water if needed – we want it pourable but not runny. This is what makes our sauce extra creamy and protein-packed!
- Make the cheese sauce base. Same pan, medium heat. Melt butter, then whisk in flour for exactly 1 minute – this cooks out the raw taste. Gradually pour in milk, whisking constantly to prevent lumps. Cook until bubbly and slightly thickened, about 2 minutes.
- Bring it all together! Reduce heat to low. Season sauce with onion powder, garlic powder, salt and pepper. Add shredded cheeses and whisk until melted and dreamy. Stir in your blended cottage cheese mixture, cooked pasta, and chicken. Toss until every noodle is coated in that creamy goodness.
- Serve it up! Top with ranch and green onions if you’re feeling fancy. Or just dive right in – I won’t judge! For more mac & cheese inspiration, check out my Classic Baked Mac or this luxurious Lobster Mac & Cheese next time.
Pro Tip for Creamy Sauce
Room temperature dairy is non-negotiable here! Cold milk or cottage cheese can make your sauce break (that’s chef talk for getting grainy). If it does separate, don’t panic! Remove from heat and whisk in 1 tbsp cold butter until smooth again. Works like magic every time.
Meal Prep Tips for High-Protein Chicken Mac & Cheese Bowls
Oh, you’re gonna love how well these bowls hold up for meal prep! I make a double batch every Sunday—they’re my secret weapon for busy weeks. Here’s how I keep them tasting fresh:
Storage: Let the bowls cool completely before packing them into airtight containers. They’ll stay perfect in the fridge for 3 days (though mine never last that long!). For single servings, I use these cute 2-cup glass containers—just the right size for a satisfying lunch.
Reheating: My trick? Add a splash of milk before microwaving (about 1 tbsp per bowl). Cover loosely and heat at 50% power for 2 minutes, stir, then finish at full power. This keeps the sauce creamy instead of drying out. If you’ve got time, the oven at 350°F for 15 minutes works magic too!
Freezing: Yes, you can freeze them! Portion into freezer-safe containers, leaving ½ inch space at the top. Thaw overnight in the fridge before reheating. The texture changes slightly, but it’s still delicious—perfect for those “forgot to prep” emergencies.
For more easy meal prep hacks, check out my Easy Healthy Meal Prep Guide—it’s packed with timesaving tricks!
Nutritional Benefits of High-Protein Chicken Mac & Cheese Bowls
Let’s talk about what makes this comfort food actually good for you! Each bowl packs a whopping 38 grams of protein—that’s like eating five eggs, but way more delicious. The chicken and cottage cheese do most of the heavy lifting here, while the chickpea pasta adds extra fiber and protein compared to regular noodles. And get this—our version has nearly half the saturated fat of traditional mac & cheese thanks to that smart cheese blend. You’re getting all the creamy satisfaction with way more nutritional bang for your buck!
Now, I’m not a nutritionist (just a very enthusiastic home cook!), but here’s how it breaks down per serving: about 520 calories with a perfect balance of 45g carbs, 22g fat, and that superstar 38g protein. Compare that to your average restaurant mac & cheese, which can clock in at 800+ calories with barely any protein. Of course, these numbers are estimates—your exact counts might vary slightly based on brands and measurements. But one thing’s for sure: this bowl will keep you full and fueled for hours without that heavy, sluggish feeling.
Frequently Asked Questions
Can I use rotisserie chicken?
Absolutely! Rotisserie chicken is my go-to shortcut when I’m pressed for time. Just shred about 2 cups of meat (white and dark meat both work) and skip the seasoning step. The only thing you’ll miss is that delicious spice crust from pan-searing, but the convenience totally makes up for it. Pro tip: toss the shredded chicken with a pinch of the spice mix before adding it to the sauce—it’ll help bring back some of that flavor!
How to make it spicier?
Oh, I love this question! For extra heat, double the cayenne in the chicken seasoning or add a diced jalapeño when you’re cooking the chicken. You can also bump up the buffalo sauce to ½ cup instead of ⅓ cup—just taste as you go! My personal favorite trick? Stir in a tablespoon of sriracha to the cheese sauce. It adds this amazing slow-building heat that creeps up on you with every creamy bite.
Best pasta alternatives?
While I’m obsessed with cavatappi’s sauce-holding swirls, any short pasta works! For gluten-free, Banza chickpea pasta is fantastic (extra protein bonus!). Whole wheat elbows hold up well, and if you’re low-carb, try zucchini noodles—just add them raw at the end and let the hot sauce wilt them. One warning: avoid rice pasta unless you’re serving it immediately—it gets mushy in the fridge. My second favorite? Shells! They’re like little edible spoons for that creamy sauce.
More High-Protein Meal Prep Ideas
If you loved these High-Protein Chicken Mac & Cheese Bowls, you’ve gotta try my other meal prep favorites! My High-Protein Broccoli Cheddar Soup is like a cozy blanket in bowl form—packed with 30g protein per serving. And these Chicken Cheese Balls are little protein-packed bites that disappear fast from my fridge. Both freeze beautifully and make weekday lunches a breeze!
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High-Protein Chicken Mac & Cheese Bowls
- Total Time: 35 min
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
A creamy, protein-packed meal perfect for lunch or dinner. Easy to prepare and great for meal prep.
Ingredients
- 2 tsp olive oil or avocado oil
- 1 lb boneless, skinless chicken breast, cut into small bite-sized pieces
- 1 tsp smoked paprika
- ½ tsp kosher salt
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp cayenne
- ¼ tsp black pepper
- 8 oz cavatappi pasta (preferably Banza chickpea pasta)
- 3 tbsp butter
- 3 tbsp gluten-free 1-to-1 flour (or all-purpose flour)
- 2 cups milk (2% or whole milk), at room temperature
- 1 cup freshly shredded sharp cheddar cheese (4 oz)
- ½ cup freshly shredded Monterey Jack cheese (2 oz)
- 1 cup 4% cottage cheese, at room temperature
- ⅓ cup buffalo wing sauce
- ½ tsp onion powder
- ½ tsp garlic powder
- kosher salt & black pepper to taste
- ranch dressing (optional)
- chopped green onion (optional)
Instructions
- Toss cubed chicken breast with smoked paprika, kosher salt, garlic powder, onion powder, cayenne, and black pepper. Set aside.
- Bring a large pot of salted water to a boil. Cook pasta according to package directions, reserving ¼ cup of pasta water before draining.
- Heat olive oil in a large pan over medium heat. Add seasoned chicken and cook undisturbed for 2-3 minutes. Flip and cook for 2 more minutes or until internal temperature reaches 165°F. Remove chicken and set aside.
- Blend cottage cheese, buffalo sauce, and 3 tbsp reserved pasta water until smooth. Add more pasta water if needed.
- Return pan to medium heat. Melt butter, then whisk in flour for 1 minute. Gradually add milk, whisking constantly. Cook until bubbly, about 2 minutes.
- Reduce heat to low. Season with onion powder, garlic powder, salt, and pepper. Add shredded cheeses and whisk until melted.
- Stir in blended buffalo cottage cheese mixture, cooked pasta, and chicken. Toss to coat.
- Serve with ranch dressing and chopped green onion if desired.
Notes
- Use room-temperature milk and cottage cheese for smoother blending.
- For extra spice, add more cayenne or buffalo sauce.
- Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6g
- Sodium: 850mg
- Fat: 22g
- Saturated Fat: 10g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 110mg
Keywords: high-protein, chicken mac and cheese, meal prep, healthy dinner, easy recipe