Let Me Tell You About This High Protein Honey BBQ Chicken Mac & Cheese

You know how some recipes just stick with you? This one’s been a bit of a weeknight lifebuoy (or whatever the cooking equivalent of a lifebuoy is). I first threw this together during a blustery November evening, after realising I’d promised mac & cheese AND something “with actual protein” because apparently “just cheese” doesn’t cut it for everyone in this house. Anyhow, with half a jar of honey BBQ sauce glaring at me from the fridge and leftover rotisserie chicken sitting there, a plan was born, and now—well, you’re getting the full rundown, tangents, dad jokes, and all.

Also, side note: if you’ve ever tried to grate cheese while your cat is determined to supervise, you probably understand why half the time I just buy pre-shredded. But I digress.

Why I Keep Coming Back to This Mac

I make this when the week’s dragged and everyone’s hangry (myself included). The combo of cheesy pasta and sticky-sweet chicken seems to defuse even the most Monday-ish moods. My family goes crazy for this because it’s hearty enough for my maybe-former-football-player husband but also “gooey good” enough for the kids. Plus, it genuinely fills you up thanks to the chicken and cottage cheese—yes, trust me! Okay, sometimes it’s a pain when I realise I’m out of elbow macaroni, but honestly shells or penne work fine—no one’s started a riot yet.

(Oh, and this is the only dinner where leftovers routinely disappear before I have a chance to claim them for lunch. Not that I’m bitter…)

What You Need (And What I Improvise With)

A big handful (about 250g/2 cups) dried macaroni – shells or penne if that’s what’s lurking in your pantry, works beautifully too.
2 cooked chicken breasts, shredded – rotisserie style is quicker, but I sometimes just roast or even poach when I’m being a goody-two-shoes. Leftover grilled chicken? Perfect.
2/3 cup honey BBQ sauce – store brand, fancy, homemade if you’re feeling spirited (I usually go for Sweet Baby Ray’s, but I won’t tell if you pick generic).
1 cup low fat cottage cheese – don’t run, it melts in with everything and magically ups the protein. If you’re anti-cottage, Greek yogurt in a pinch.
1 cup shredded sharp cheddar – my gran used to insist on Cabot, but honestly Sainsbury’s or Kraft work too.
1/2 cup mozzarella cheese – or just more cheddar if that’s all you have (I’m not fussy, my kids aren’t cheese snobs yet).
1/4 cup milk – any kind. Almond, oat, 2%, whatever you have glugging away in the fridge.
2 tbsp butter – skip if you must, or swap for olive oil.
1 tbsp plain flour – self-raising is okay in a pinch, but it does make things a bit pouffier.
Salt, pepper, pinch of smoked paprika if you want extra zip.

Here’s How I Piece It Together (With a Few asides)

First up: Get the pasta cooking. Big pot, salted water, classic. Cook it just until it’s about done, because it’ll keep cooking when you bake the lot later. Don’t be shy with the salt—that’s how you sneak in flavor.
Butter and flour time. In a largish saucepan, melt the butter over medium-low heat (not too hot or it might scorch—ask me how I know). Sprinkle in the flour and whisk until it gets kinda foamy but not brown, about a minute. If it looks a bit lumpy, that’s okay—mine often does.
Now slooowly whisk in your milk. I used to just dump it in, but then—hello, flour chunks. Slow is better. Stir until you’ve got a smoothish, thick sauce. It won’t be super thick; don’t stress.
Add in cheddar, cottage cheese, and mozzarella. Stir until melted—here’s where I usually sneak a taste, just for quality control—and season little by little. Paprika if you’re in the mood.
Fold in the cooked pasta, shredded chicken, and finally drizzle the honey BBQ sauce over top. Give it all a really good mix—sometimes I add half the sauce to the chicken and toss that first because the BBQ flavor pops more. Your call!
Pour into a baking dish (I use a 9×9” but “whatever’s clean” is my guiding philosophy). Scatter a bit more cheese on top if you have it hanging about.
Bake at 180°C/350°F for about 18-20 minutes until bubbling—if the cheese isn’t golden enough, blast under the grill for 2 minutes.
Take it out, ignore everyone running for the kitchen, let it cool for a few (it’ll set up, promise), then dig in.

Peculiar Notes I’ve Collected Along the Way

Turns out, low fat cottage cheese actually mixes in smoother than the full fat one, at least in my kitchen. Wild, right?
If your chicken is a bit dry (hey, it’s happened to all of us), toss it first with a tablespoon of BBQ sauce before mixing in—saves the day.
I once forgot the flour entirely. The world didn’t end, but the sauce was a bit, well, thin. Not my finest hour.

What If You Want to Switch It Up? (Tried and Untried)

I’ve swapped in leftover pulled pork—amazing, but it’s a totally different beast. More Southern BBQ vibes.
Adding a chopped jalapeño brings a nice kick, unless you’re 8 years old and then it’s “too spicy!”
I tried subbing all cottage cheese once (cheddar shortage, long story)—it was edible but, honestly, a bit sad. Wouldn’t recommend unless you love tart flavors.
Vegetarian friends: black beans and roasted cauliflower with BBQ sauce will work, but it’s definitely a mood shift from the original.

If You Don’t Have All the Right Gear

I always say you need a proper whisk for the cheese sauce—but last time mine was MIA and a fork and elbow grease did just fine. Baking dish? I’ve used a big skillet in a pinch (just wrap the handle if it’s plastic… ask me how I learned that one). Pasta pot—any big saucepan really. I would skip the stand mixer for shredding chicken, though. Too much faff, just use two forks or your hands if you’re in a hurry.

High Protein Honey BBQ Chicken Mac & Cheese

Storing Leftovers (Theoretical Info)

This keeps about 3 days in the fridge, covered. You can reheat in the oven or microwave (with a splash of milk if you want it creamy again). But honestly, in my house it never lasts more than a day! If I ever had enough leftover to freeze, I’d use this guide from The Kitchn—they know their stuff.

How I Serve It Up

I plonk the whole dish in the middle of the table and let everyone dig in. Got some green onions? Chop ‘em over the top. Sometimes I’ll serve with a crisp salad (okay, bagged salad—let’s be real), or if my husband’s home late, I warm up extra BBQ sauce for drizzling. Oh, and cornbread on Fridays, that’s our little tradition.

Stuff I’ve Learned the Hard Way (Pro-ish Tips)

Don’t try to speed up the cheese melting. I once cranked up the heat to “just get it done” and ended up with scrambled cheese, bleh.
Pasta should always be “just under” when you bake this, otherwise it gets all mushy. Nobody wants gluey mac (unless you do—then ignore me).
If the sauce looks strange before adding pasta, stay calm—it’ll come together, I promise. Every time I panic and it just works out.

Wait, So Is This High Protein Enough?

Oh, absolutely. With all the chicken and cottage cheese, you’re looking at more protein than your average bowl of mac & cheese. If you want to get really into the numbers, I usually point folks to this nutrition calculator—I’m not the spreadsheet type, but some people love it.

FAQ (Real People, Real Questions)

Can I use pre-cooked BBQ chicken? Definitely; it’s a game changer on busy nights! Actually, I find it works better if you shred it finer, so every bite is saucy.
Can you use regular BBQ sauce instead of honey BBQ? Yup, totally fine; just add a spoonful of honey if you like things a bit sweeter. No one will know except maybe your tastebuds.
Will it still work without baking? For sure, I’ve mixed it all right in the pot and just let the cheese melt. It’s not as cohesive, but hey, one less dish.
Is it very spicy? Only if you add spicy BBQ sauce or extra peppers. My base recipe is pretty family-friendly, but you can always crank up the heat (or not!).
Do you have to use cottage cheese? Short answer: nope. I just like the protein boost. Greek yogurt or a bit of cream cheese can sub in. Probably wouldn’t try ricotta, though—it’s a bit odd, at least for me.
How much is one serving? Ha! In this house, servings are “whatever you can scoop before someone else beats you to it”, but officially, I guess about 6 heaping spoonfuls.

And just between us, if you’ve made it this far: yes, you can eat it cold for breakfast. I mean, I have (don’t knock it till you try it), though I’d recommend at least a few seconds in the microwave.

Happy cooking! Let me know if you have any other questions—or if you figure out how to stop your cat from stealing the cheese, I’m all ears.

High Protein Honey BBQ Chicken Mac & Cheese