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Low Calorie High Protein Mac & Cheese

Low Calorie High Protein Mac & Cheese for Guilt-Free Comfort

This Low Calorie High Protein Mac & Cheese is a guilt-free comfort food that delivers flavor and nutrition in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 14 oz Diced Chicken 2 boneless, skinless breasts
  • 1 tablespoon Olive Oil Essential for sautéing
  • ½ teaspoon Smoked Paprika Adds smoky depth
  • ½ teaspoon Garlic Powder Enhances flavor
  • Salt and Black Pepper Adjust to taste
For the Mac & Cheese
  • 1 cup BBQ Sauce Choose low-calorie option
  • 2 tablespoons Honey Add according to taste
  • 12 oz Uncooked Elbow Macaroni No direct substitutions suggested
  • 3 cups Low-Sodium Chicken Broth Keeps dish moist
  • 1 cup Whole Milk Use reduced-fat for lighter option
  • 2 cups Sharp Cheddar Cheese Opt for low-fat version
  • 1 cup Mozzarella Cheese Use part-skim for a leaner option
  • 2 tablespoons Unsalted Butter Enhances richness, can be omitted
For Garnishing
  • 2 tablespoons Fresh Parsley Chopped
  • ¼ cup Crispy Fried Onions or Bread Crumbs Optional topping

Equipment

  • Large skillet
  • Dutch oven

Method
 

Step-by-Step Instructions
  1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add 14 ounces of diced chicken and season with smoked paprika, garlic powder, salt, and black pepper. Sauté the chicken for about 4-5 minutes until it turns lightly golden and cooked through.
  2. Stir in 1 cup of BBQ sauce and 2 tablespoons of honey into the skillet. Let the mixture bubble gently for about 2 minutes.
  3. Add 12 ounces of uncooked elbow macaroni, 3 cups of chicken broth, and 1 cup of whole milk to the skillet. Stir to ensure the pasta is fully submerged.
  4. Bring to a boil over high heat, reduce to medium-low, cover, and simmer for approximately 10-12 minutes, stirring occasionally until the pasta is al dente.
  5. Once the pasta is cooked, stir in 2 tablespoons of unsalted butter, followed by 2 cups of sharp cheddar cheese and 1 cup of mozzarella cheese. Continue stirring until melted and creamy.
  6. Taste and adjust seasoning. Remove from heat and garnish with chopped parsley and optional crispy fried onions or breadcrumbs. Serve hot.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 75mgSodium: 700mgPotassium: 600mgFiber: 3gSugar: 8gVitamin A: 15IUVitamin C: 8mgCalcium: 25mgIron: 10mg

Notes

Feel free to customize with your favorite cheeses, vegetables, or spices. Use leftovers to cut prep time.

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