Description

This High Protein Honey Garlic Butter Chicken with Mac & Cheese is a satisfying, muscle-friendly meal that balances sweet and savory flavors with creamy, cheesy goodness. Juicy chicken breast is cooked in a sticky honey garlic butter sauce and served over a rich, high-protein mac and cheese. Perfect for meal prep, weeknight dinners, or post-workout refueling.

Ingredients

For the Honey Garlic Butter Chicken:

1.5 lbs boneless, skinless chicken breast, cut into bite-sized pieces
1 tbsp olive oil
2 tbsp unsalted butter
4 garlic cloves, minced
1/3 cup honey
1/4 cup low-sodium soy sauce
1 tbsp apple cider vinegar (optional for balance)
Salt and black pepper, to taste
1 tbsp cornstarch + 2 tbsp water (slurry, optional for thickening)
Fresh parsley or green onion, for garnish

For the High Protein Mac & Cheese:

8 oz high-protein pasta (like chickpea or lentil-based pasta)
1 tbsp butter
1 tbsp all-purpose flour
1 1/2 cups unsweetened protein-enriched milk (like Fairlife or soy milk)
1 cup shredded low-fat cheddar cheese
1/4 cup grated parmesan
Salt and pepper, to taste
Optional: 1 scoop unflavored protein powder (blends best in warm milk)

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Instructions

Cook the chicken:
Heat olive oil in a large skillet over medium-high heat. Season chicken with salt and pepper, then cook for 5–7 minutes, until browned and cooked through. Remove and set aside.
Make the honey garlic sauce:
In the same skillet, melt butter. Add garlic and sauté for 1 minute. Stir in honey, soy sauce, and vinegar. Let simmer for 2–3 minutes.
Optional: Stir in the cornstarch slurry to thicken the sauce.
Return chicken to the skillet:
Toss the cooked chicken in the sauce and cook another 2–3 minutes until well coated and glossy. Garnish with parsley or green onion.
Cook the pasta:
In a separate pot, cook high-protein pasta according to package instructions. Drain and set aside.
Make the cheese sauce:
In the same pot, melt butter and whisk in flour. Cook for 1 minute, then slowly whisk in protein-enriched milk. Simmer until slightly thickened.
Stir in cheddar and parmesan until smooth. Add protein powder if using and whisk until dissolved.
Combine:
Mix the cooked pasta into the cheese sauce. Adjust salt and pepper to taste.

Assemble bowls:
Serve honey garlic butter chicken over the mac & cheese or on the side. Garnish and enjoy!

Notes

Swap chicken breast for chicken thighs if you prefer more flavor and tenderness.

To boost protein even more, mix grilled tofu or edamame into the mac.

For a spicy kick, add red pepper flakes or a dash of hot sauce to the honey garlic sauce.