High Protein Honey Garlic Butter Chicken Mac n Cheese meal prep Idea
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Creamy, garlicky mac and cheese topped with sticky honey butter chicken that feels indulgent, comforting, and surprisingly easy to pull off on a busy weeknight.
This dish is a showstopper the moment it hits the table. Golden, caramelized chicken. Glossy honey garlic butter.
A creamy, velvety cheese sauce that clings to every bite of pasta. It looks like comfort food taken seriously, and that’s exactly what it is.
I have tasted dozens of high protein dinner ideas and most of them miss the mark. With this dinner you are getting the best of both world, amazing flavour and extremely filling.
Why You Will Love This Recipe
- Delivers serious comfort food flavor while packing nearly 60g of protein per serving
- Creamy and rich without being heavy or greasy
- Perfect balance of savory garlic butter and light honey sweetness
- Easy to prep ahead for high-protein meal prep
- Family-friendly and customizable for spice and sweetness
- Reheats beautifully without drying out
- Feels indulgent but still controlled and intentional
This recipe is high protein, easily adaptable to lower carb, and ideal for make-ahead lunches or dinners.
As written, it is not strict keto due to the pasta and honey, but I include tested low-carb swaps below if that’s your goal.
With substitutions, you can significantly reduce net carbs while keeping the same flavor profile.
Ingredients You Need
Honey Garlic Chicken
Chicken breast
Lean, high-protein, and ideal for soaking up the honey garlic butter. Chicken thighs will work but increase fat and calories.
Salt and black pepper
Essential for seasoning the chicken properly before cooking. Do not skip seasoning early.
Chilli flakes
Optional, but highly recommended to balance the sweetness of the honey. Leave out if cooking for kids.
Garlic powder and onion powder
These build a savory base that holds up even after the honey is added. Fresh garlic alone is not enough here.
Paprika or smoked paprika
Smoked paprika adds depth and a subtle warmth. Regular paprika works if that’s what you have.
Olive oil
Helps the seasoning coat the chicken evenly and promotes browning.
Light butter
Used in two stages. First for searing, then again for the honey garlic glaze. Do not replace with margarine. Textuure will suffer.
Minced garlic
Fresh garlic is non-negotiable here. Jarred garlic works in a pinch but use a little more.
Honey
Adds sweetness and stickiness. This is not optional for flavor, but can be replaced with a sugar-free honey alternative for lower net carbs.
Fresh parsley
Brightens the final dish and cuts through the richness.
Garlic Mac n Cheese
Minced garlic
Cooked gently in the leftover butter for maximum flavor. Do not brown it.
Skimmed milk
Keeps the sauce lighter while still creamy. Full-fat milk will work but increases calories.
Light cream cheese
This is the backbone of the sauce. Full-fat cream cheese will make it thicker and richer.
Salt, black pepper, smoked paprika, nutmeg
Nutmeg is subtle but essential. It deepens the cheese flavor without tasting like spice.
Low-fat cheddar cheese
Melts smoothly and keeps the protein high. Avoid pre-shredded if possible as it can make the sauce grainy.
Macaroni pasta
Regular pasta works, but for lower carb use high-protein pasta or low-carb pasta alternatives. Texture will vary by brand.
Step-by-Step Directions
Cut the chicken breast into evenly sized cubes and place in a large bowl. Add salt, black pepper, chilli flakes, garlic powder, onion powder, paprika, and olive oil. Mix until fully coated and slightly glossy.
Heat a large pan over medium heat and add half of the butter. Once melted and bubbling, add the chicken in a single layer. Do not overcrowd the pan.
Cook for 4 to 5 minutes on the first side without moving it until a golden crust forms. Flip and cook for another 3 to 4 minutes until fully cooked through.
Lower the heat completely. Add the remaining butter, minced garlic, and honey. Stir gently until the chicken is coated and the sauce becomes sticky and glossy. Remove from heat and set aside. Sprinkle with parsley.
Cook the macaroni according to package directions until just al dente. Drain and set aside.
In the same pan used for the chicken, add the minced garlic over medium-low heat. Cook for about 2 minutes until fragrant, not browned.
Add milk, cream cheese, salt, pepper, smoked paprika, and nutmeg. Stir continuously until completely smooth.
Lower the heat and add the cheddar cheese. Stir until melted and the sauce is thick but pourable.
Add the cooked macaroni and stir until evenly coated.
Serve the mac and cheese topped with the honey garlic butter chicken or gently fold it through before serving.
Tips for Success
- Do not rush the chicken browning. If you flip too early, you will miss the crust and lose flavor.
- Always lower the heat before adding honey. I once added it over high heat and ended up with burned sugar instead of a glaze.
- Use freshly grated cheese if possible. Pre-shredded cheese can cause a grainy sauce.
- If the sauce thickens too much, add a splash of milk and stir gently over low heat.
- Taste before serving. Light cream cheese brands vary in saltiness.
Frequently Asked Questions
Is this recipe keto or low carb?
As written, this is not keto due to the pasta and honey. For a lower carb version, use low-carb pasta and a sugar-free honey alternative. Net carbs will vary by brand.
Can I meal prep this recipe?
Yes. Store in airtight containers for up to 4 days in the fridge. It reheats well with a splash of milk.
Can I freeze it?
The chicken freezes well. The mac and cheese is best fresh, as cream-based sauces can change texture after freezing.
What protein swaps work?
Turkey breast works well. Shrimp can be used but cook separately and add at the end.
Honey Garlic Butter Chicken Mac n Cheese
Ingredients
Method
- Season chicken and sear in butter until golden and cooked through.
- Lower heat, add garlic and honey, coat chicken, and set aside.
- Cook pasta until al dente.
- In same pan, cook garlic, add milk, cream cheese, and spices until smooth.
- Add cheddar, melt gently, then stir in pasta.
- Serve topped with honey garlic chicken.
Notes
- Use sugar-free honey and low-carb pasta for reduced net carbs.
- Add milk to loosen sauce when reheating.
Nutrition (Per Serving)
Calories: 597 Carbs: 52g Fiber: 3g Protein: 59g Fat: 16g Net Carbs: 49gWant to Save This Recipe?
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