Say goodbye to comfort food guilt and hello to a satisfying meal! This High Protein Buffalo Chicken Mac and Cheese combines the spicy kick of buffalo sauce with tender chicken and creamy pasta. It is packed with protein, incredibly quick, and easy to make, making it a perfect weeknight solution. The secret to its velvety smooth sauce? Blended cottage cheese, which adds richness without extra fat. Get ready to enjoy this flavorful dish for busy weeknights or your next game day gathering!
Table of Contents
Why You’ll Love This High Protein Buffalo Chicken Mac and Cheese
- Quick and Easy: Get a delicious meal on the table in just 30 minutes.
- Protein Powerhouse: Each serving delivers an impressive 46 grams of protein. Harvard Health emphasizes the importance of incorporating protein-rich foods into your diet for overall health and well-being.
- Creamy Dreamy Texture: Achieve a velvety smooth sauce thanks to a clever cottage cheese hack.
- Spicy & Flavorful: Enjoy a bold, zesty buffalo kick in every bite.
- Gluten-Free Friendly: Easily adapt this recipe for a gluten-free diet.
- Healthy Comfort: Indulge in classic comfort food flavors without compromising your health goals with this amazing High Protein Buffalo Chicken Mac and Cheese.
Ingredients
Gather these simple ingredients to create your savory High Protein Buffalo Chicken Mac and Cheese:
- For the Chicken:
- 2 tsp olive or avocado oil
- 1 lb boneless, skinless chicken breast
- 1 tsp smoked paprika
- ½ tsp kosher salt
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp cayenne
- ¼ tsp black pepper
- For the Buffalo Mac and Cheese:
- 8 oz cavatappi pasta (chickpea-based recommended for extra protein)
- 3 tbsp unsalted butter
- 3 tbsp gluten-free 1-to-1 flour (or all-purpose)
- 2 cups 2% or whole milk (room temperature)
- 1 cup freshly shredded sharp cheddar cheese
- ½ cup freshly shredded Monterey Jack cheese
- 1 cup 4% cottage cheese (room temperature)
- ⅓ cup buffalo wing sauce
- ½ tsp onion powder
- ½ tsp garlic powder
- Kosher salt and black pepper, to taste
- For Topping (Optional):
- Ranch or blue cheese dressing
- Chopped green onion
Notes & Substitutions
You have flexibility with many ingredients for this high protein buffalo chicken mac and cheese recipe. Use chicken thighs or pre-cooked rotisserie chicken instead of breast for convenience. Feel free to use regular pasta if you are not gluten-free; simply adjust the nutritional information as needed. If you are not gluten-sensitive, all-purpose flour works perfectly in place of the gluten-free alternative. For a dairy-free option, swap dairy milk for your favorite plain, unsweetened dairy-free milk. Always shred your own cheese; it melts more smoothly than pre-shredded options.
For the best creaminess, using full-fat (4%) cottage cheese is highly recommended. Adjust the buffalo sauce quantity to match your preferred spice level. If your sauce becomes too thick, a splash of reserved pasta water will thin it out beautifully.
Equipment
You’ll need a few kitchen essentials to prepare this delicious dish:
- Cutting board
- Sharp knife
- Medium bowl
- Large pan or skillet
- Large pot
- Colander
- Small blender or food processor
- Whisk and spatula
- Cheese grater (for best results)
How To Make High Protein Buffalo Chicken Mac and Cheese
Follow these simple steps to create your incredible High Protein Buffalo Chicken Mac and Cheese:
- Season the Chicken: First, dice the boneless, skinless chicken breast into bite-sized pieces. Place the cubed chicken into a medium bowl and toss it with the smoked paprika, ½ tsp kosher salt, ½ tsp garlic powder, ½ tsp onion powder, cayenne, and ¼ tsp black pepper until every piece is evenly coated. Set the seasoned chicken aside while you prepare the other components.
- Cook the Pasta: Next, bring a large pot of water to a rolling boil. Season the water generously with kosher salt to flavor the pasta from within. Add the cavatappi pasta to the boiling water and cook according to the package directions until it’s al dente. Before draining, make sure to reserve at least ¼ cup of the starchy pasta water; it’s key for our sauce!
- Cook the Chicken: While the pasta is cooking, heat a large pan or skillet over medium heat. Once hot, add the olive oil to coat the pan. Add the seasoned chicken to the hot pan, spreading it out evenly to avoid overcrowding. Allow it to cook undisturbed for 2-3 minutes to get a nice sear, then flip the pieces and continue cooking for another 2 minutes, or until the chicken reaches an internal temperature of 165°F and is cooked through. Remove the cooked chicken from the pan and set it aside.
- Prepare Cottage Cheese Mixture: In a small blender or food processor, combine the room temperature 4% cottage cheese, ⅓ cup buffalo wing sauce, and 3 tablespoons of the reserved pasta water. Blend the mixture until it is completely smooth and creamy. If the mixture seems too thick, add a touch more reserved pasta water, one teaspoon at a time, until you reach a pourable consistency.
- Make the Cheese Sauce: Return the same large pan used for the chicken back to medium heat. Add the unsalted butter and let it melt. Once melted, sprinkle in the gluten-free 1-to-1 flour (or all-purpose flour) and whisk constantly for about 1 minute to create a roux. Gradually pour in the room temperature milk, a few tablespoons at a time, whisking vigorously after each addition to prevent lumps. Continue whisking constantly as the sauce simmers and thickens, which will take about 2 more minutes, until it starts to bubble. Reduce the heat to low. Season the thickened sauce with ½ tsp onion powder, ½ tsp garlic powder, additional kosher salt, and black pepper to taste. Stir in the freshly shredded sharp cheddar cheese and Monterey Jack cheese, whisking continuously until both cheeses are fully incorporated and melted into a smooth, luxurious sauce.
- Combine Everything: Pour the blended buffalo cottage cheese mixture into the cheese sauce in the pan and whisk gently to combine everything thoroughly.
- Add Pasta and Chicken: Stir the cooked cavatappi pasta and the cooked chicken pieces back into the sauce. Gently toss everything together until the pasta and chicken are completely coated in the creamy buffalo cheese sauce.
- Serve: Ladle generous portions of your High Protein Buffalo Chicken Mac and Cheese into bowls. Garnish each serving with a drizzle of ranch or blue cheese dressing, some freshly chopped green onion, and a final crack of fresh black pepper, if desired. Enjoy this delightful and satisfying meal immediately!
Pro Tips for the Best Buffalo Mac and Cheese
- Temperature Matters: Always ensure your milk and cottage cheese are at room temperature. This helps prevent the sauce from becoming lumpy or curdling, creating a perfectly smooth consistency for your high protein buffalo chicken mac and cheese.
- Freshly Grate Cheese: Avoid pre-shredded cheeses, which contain anti-caking agents. Freshly grated cheese melts much smoother, preventing a gritty texture in your sauce.
- Whisk Constantly: When making your roux and adding milk, whisk continuously to prevent lumps and ensure a perfectly smooth, creamy cheese sauce.
- Don’t Overcook Pasta: Cook your pasta to al dente. It will finish cooking slightly in the hot sauce, giving you the best texture without becoming mushy.
- Adjust Spice Level: Taste the sauce before combining everything and adjust the amount of buffalo sauce or cayenne pepper to match your preferred level of heat.
- Reserved Pasta Water: This starchy water is your secret weapon! Use it to thin out the sauce to your desired consistency if it becomes too thick.
- High-Quality Cottage Cheese: For ultimate creaminess and a barely detectable texture, opt for a good quality 4% full-fat cottage cheese. This is key to a rich and smooth sauce in this High Protein Buffalo Chicken Mac and Cheese. The Cleveland Clinic highlights the numerous nutritional benefits of cottage cheese, including its role in weight management and muscle building.
Serving Suggestions & Variations
This High Protein Buffalo Chicken Mac and Cheese is fantastic on its own, but it pairs wonderfully with a few simple sides:
- Serving Suggestions:
- A refreshing side salad with a light vinaigrette.
- Crispy roasted or air-fried broccoli florets for a nutritious crunch.
- Quick sautéed spinach or kale for added greens.
- Classic celery and carrot sticks offer a cool, crunchy contrast.
- A sprinkle of blue cheese crumbles on top enhances the buffalo flavor.
- Variations:
- Add Vegetables: Stir in some thawed frozen corn, peas, or diced bell peppers for extra color and nutrients.
- Different Protein: Experiment with cooked ground turkey or even roasted chickpeas for a vegetarian option.
- Spice It Up: For extra heat, add a pinch more cayenne pepper or a drizzle of your favorite hot sauce.
- Baked Mac: For a crispy topping, transfer the finished mac and cheese to a baking dish, top with breadcrumbs, and bake at 375°F (190°C) for 15-20 minutes until golden.
- Smoky Flavor: A tiny dash of liquid smoke added to the chicken while cooking can give it an extra layer of flavor.
High Protein Buffalo Chicken Mac and Cheese Storage & Reheating
Store any leftover High Protein Buffalo Chicken Mac and Cheese in an airtight container once it has cooled completely. It will keep well in the refrigerator for up to 4-5 days. To reheat, gently warm it on the stovetop over low heat, adding a splash of milk or water to help bring back its creamy consistency. Alternatively, microwave individual portions until heated through. This recipe is also excellent for meal prep, making lunches for the week ahead a breeze.
Nutrition Information
This High Protein Buffalo Chicken Mac and Cheese offers a wholesome and satisfying meal choice. Each serving provides substantial protein to keep you feeling full and energized.
| Nutrient | Amount |
|---|---|
| Calories | 575 kcal |
| Carbohydrates | 39 g |
| Protein | 46 g |
| Fat | 28 g |
| Saturated Fat | 14 g |
| Trans Fat | 0.4 g |
| Cholesterol | 116 mg |
| Sodium | 1143 mg |
| Fiber | 5 g |
| Sugar | 6 g |
| Unsaturated Fat | 8 g |
Note: This nutrition information is an estimate and may vary slightly depending on the specific brands and quantities of ingredients used.
Frequently Asked Questions (FAQ)
- Why use room temperature milk and cottage cheese?
Using room temperature dairy helps create a smooth, lump-free sauce and prevents the mixture from curdling. This ensures a beautifully creamy, high protein buffalo chicken mac and cheese. - Can I use pre-shredded cheese?
While you can, freshly shredded cheese melts much better and results in a smoother, richer sauce. Pre-shredded often contains anti-caking agents that can make the sauce grainy. - Can I use regular pasta and flour?
Absolutely! If you are not following a gluten-free diet, feel free to use regular wheat pasta and all-purpose flour. Just remember that the nutritional values will change slightly. - What cottage cheese brands are best for this recipe?
For the ultimate creaminess, brands like Hood or Good Culture 4% full-fat cottage cheese work wonderfully. Their smooth texture blends seamlessly into the sauce. - Is this recipe freezer-friendly?
Yes, this High Protein Buffalo Chicken Mac and Cheese freezes quite well! Store it in airtight containers for up to 2-3 months. Thaw in the refrigerator overnight before reheating gently.
Conclusion
You’ve just unlocked a game-changing recipe for incredibly delicious, comforting, and guilt-free Buffalo Mac and Cheese. This dish isn’t just about satisfying cravings; it’s packed with high protein and delivers satisfying flavor in every spoonful. Quick, easy, and endlessly customizable, this recipe offers a healthier twist on a beloved classic. We encourage you to try this High Protein Buffalo Chicken Mac and Cheese soon and share your wonderful experience! It’s sure to become a new favorite in your kitchen.
High Protein Buffalo Chicken Mac and Cheese
Equipment
- Medium bowl
- large pot
- Large Pan
- Small blender or food processor
- Whisk
Ingredients
Main Ingredients
- 2 tsp olive oil
- 1 lb boneless, skinless chicken breast
- 1 tsp smoked paprika
- ½ tsp kosher salt for chicken
- ½ tsp garlic powder for chicken
- ½ tsp onion powder for chicken
- ¼ tsp cayenne
- ¼ tsp black pepper for chicken
- 8 oz cavatappi pasta
- 3 tbsp butter
- 3 tbsp gluten free 1-to-1 flour
- 2 cups milk
- 1 cup freshly shredded sharp cheddar cheese
- ½ cup freshly shredded Monterey Jack cheese
- 1 cup 4% cottage cheese
- ⅓ cup buffalo wing sauce
- ½ tsp onion powder for sauce
- ½ tsp garlic powder for sauce
- kosher salt for sauce
- black pepper for sauce
- ranch dressing for serving
- chopped green onion for serving
Instructions
Instructions
- Toss cubed chicken breast with all the spices in a medium bowl until coated.
- Bring a large pot of heavily salted water to a boil, then add pasta and cook according to package directions, reserving at least ¼ cup of pasta water.
- While pasta cooks, heat olive oil in a large pan over medium heat. Add seasoned chicken in an even layer, cook undisturbed for 2-3 minutes, then flip and cook for 2 more minutes or until it reaches 165F before removing.
- In a small blender or food processor, combine room temperature cottage cheese, buffalo sauce, and 3 tbsp of reserved pasta water; blend until smooth, adding more pasta water if needed.
- Return the pan to medium heat, melt butter, then whisk in flour for 1 minute. Slowly pour in milk, whisking constantly until all is added and mixture starts to bubble.
- Reduce heat to low, season with onion powder, garlic powder, salt, and pepper, then whisk in shredded cheeses until fully melted and incorporated.
- Pour in the blended buffalo cottage cheese mixture, then add cooked pasta and chicken, stirring to coat everything in the sauce.
- Serve with a drizzle of ranch dressing, chopped green onion, and freshly cracked black pepper.