High Protein Chicken Mac and Cheese
This High Protein Mac and Cheese recipe features tender shredded chicken, crispy pancetta, and high-protein pasta enveloped in a cheese sauce made with cottage cheese, sour cream, and a blend of cheeses. With over 40 grams of protein per serving, it’s comforting, filling, and meal-prep ready!
Macaroni and cheese recipes are a dime a dozen –and let’s be honest, they’re usually more about indulgence than nourishment. However, this high-protein version flips that idea right on its head, as I strategically choose protein-rich ingredients that make it just as nutritious as it is delicious.
From the lean shredded chicken breast and crispy pancetta to the eggs and shredded cheese blend, you’re getting protein from nearly every component. But the secret to the sauce? Cottage cheese. It melts right into the dish and has an impressive 10-13 grams of protein per half-cup serving. Good Culture is my go-to brand in my recipes.
For even more protein, I use Barilla+ rotini for this recipe. Each 2-ounce serving has 10 grams of protein, which adds up quickly in a dish like this. That being said, whether you’re meal prepping for the week or feeding a hungry crew, this protein-packed mac is the kind of cheesy casserole you’ll come back to again and again.
Recipe features
- Easy to make. It comes together with simple steps and everyday ingredients –no roux or fussy techniques required.
- Balanced comfort food. It’s got all the flavor and richness you expect with way more nutritional value and serious staying power.
- Meal-prep ready. It’s perfect for portioning in containers for high-protein meals all week long.
Ingredients you’ll need
- Rotini. Again, I’m a big fan of Barilla+ rotini for this recipe, but regular rotini or any pasta shape with nooks and crannies for the cheese sauce to cling to (think fusilli, shells, or cavatappi) works just fine.
- Pancetta. When sautéed, the rendered fat forms the base of mouthwatering flavor for the entire dish, while the crispy bites add dimension. No pancetta? Diced bacon is a perfectly acceptable swap.
- Rotisserie chicken breast. Skinless shredded rotisserie chicken is the short-cut lean, protein powerhouse in this dish. I use just the white meat breast.
- Eggs. A couple of beaten eggs bind the ingredients together, giving the casserole a creamy, slightly custardy texture and a protein boost.
- Cheese. I do a 50/50 blend of Gouda and low-fat cheddar. Feel free to use a blend of regular sharp cheddar and 2% cheddar here. I’ve included more cheese options below.
- Cottage cheese. The key to a rich, velvety cheese sauce without relying on heavy cream. Both full-fat and low-fat work great here, depending on your goals. I love and use the Good Culture brand.
- Sour cream. If you want to cut back on fat, light sour cream works well, or try Greek yogurt for an even higher protein option. However, I prefer the tang and mouth feel of real sour cream here.
- Milk. I use 2% Fairlife milk here. It’s ultra-filtered, meaning it has more protein and less sugar than regular milk, but any 2% milk or whole milk will work.
- Butter. A little bit of butter goes a long way, adding depth and richness to the dish. Don’t skip it!
- Seasonings. The subtle sharpness from ground mustard enhances the cheese flavor, while salt and black pepper are a must for balancing the richness. If you like a little heat, a pinch of cayenne pepper plays beautifully with the cheese sauce.
How to make high protein mac and cheese
Step 1: Cook the pasta. Preheat your oven to 375°F. Meanwhile, bring a large pot of salted water to a boil. Add the rotini pasta and cook until just al dente, according to the package instructions.
Step 2: Sauté pancetta. While the pasta cooks, sauté the pancetta in a large skillet over medium heat until it starts to crisp up, about 5-6 minutes. Transfer the pancetta to a paper-towel-lined plate to absorb excess grease.
Step 3: Put it all together. Drain the pasta well and transfer it to a large mixing bowl. Add the shredded rotisserie chicken and pancetta, along with all remaining ingredients. Stir until well combined, then pour the mixture into a greased casserole dish.
Step 4: Bake, rest, and serve. Bake uncovered for 30 minutes, or until the top is set and the edges are bubbling. Let it rest for 10-15 minutes to allow it to firm up, then slice and enjoy!
Recipe tips and FAQs
- Al dente (slightly firm) pasta is essential. Overcooked pasta will turn soft and mushy after baking, so stick to the lower end of the package cooking time.
- Let the pasta cool slightly before combining it with the remaining ingredients –you don’t want to scramble the eggs from the heat.
- Use freshly shredded cheese. The pre-shredded bagged stuff contains anti-caking agents that can lead to a grainy sauce. For the smoothest, meltiest results, shred it from the block.
- Blend the cottage cheese. A quick blitz will turn your cottage cheese into a velvety, sauce-ready base.
- Let it rest before serving. Just 10-15 minutes or so after baking allows everything to finish setting slightly, making it easier to slice and serve.
Variations
If you’re anything like me, once you’ve nailed a solid high-protein mac ‘n cheese, the fun really begins with customized flavors. Here are a few of my favorites:
- Buffalo – For a wing-night inspired experience, toss the shredded cooked chicken in buffalo sauce before baking, and top it with a drizzle of ranch or blue cheese dressing before serving. Bonus points for melting blue cheese crumbles on top!
- Hot honey – Try drizzling a couple of tablespoons of hot honey over the top right after baking. The sweet heat pairs perfectly with the salty pancetta and cheddar.
- BBQ – Toss the shredded chicken in BBQ sauce before mixing it in with the pasta, or drizzle a little sauce on top before baking for that irresistible sticky-sweet finish.
Definitely. You can leave out the chicken and pancetta and still have a great-tasting baked mac and cheese. Feel free to add cooked vegetables like broccoli, cauliflower, or spinach.
Absolutely. Feel free to mix and match the gouda and low-fat cheddar with other flavorful, protein-rich options, such as shredded gruyère, Colby Jack, Swiss, or even fontina.
Absolutely! Just use your favorite gluten-free pasta –something sturdy like chickpea or lentil pasta holds up well and adds even more protein.
Yes! You can assemble the mac and cheese up to a day in advance, and keep it covered tightly in the fridge. Just let it sit at room temperature for 10-15 minutes before baking. I always shred the chicken the night before assembling to make prep even easier.
Serving suggestions
This high-protein macaroni and cheese is hearty enough to be the star of the show, but I love completing the meal with one of these simple veggie sides:
Storing and freezing
Storing: If you’re making this mac ‘n cheese for meal prep (or if you have leftovers), let the casserole cool completely before portioning it into 8 individual airtight containers. Keep the containers in the fridge for up to 4 days.
Freezing: Allow the casserole to cool completely, then transfer individual portions to freezer-safe containers and keep them frozen for up to 2 months. Thaw portions overnight in the fridge before reheating for quick, grab-and-go meals.
More high-protein chicken casserole recipes
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High Protein Chicken Mac and Cheese
Ingredients
- 8 oz uncooked Barilla+ Rotini *or regular rotini pasta
- 4 oz diced pancetta
- 2½ cups shredded rotisserie chicken breast skin removed *I use all white meat
- 2 large eggs beaten
- 8 oz gouda cheese shredded from block (or regular sharp cheddar)
- 8 oz low-fat cheddar cheese shredded from block (I used a block of Kraft 2% sharp cheddar)
- ¾ cup 2% Good Culture cottage cheese blended/whipped until creamy
- ¼ cup light sour cream
- 2 cups 2% milk I use Fairlife milk for an added protein boost
- 3 tbsp butter melted
- ¼ tsp ground mustard
- ¼ tsp cayenne pepper *optional but adds a very subtle kick
- ½ tsp salt
- ¼ tsp pepper
Instructions
- Preheat oven to 375 degrees F. and bring a salted pot of water to a boil. Add the rotini pasta and cook according to the package directions to al dente.
- While the pasta is cooking, saute the diced pancetta over medium heat until golden and crispy. Transfer to a paper-towel-lined plate and set aside.
- When the pasta is done, drain it completely, making sure to shake off any excess water, and pour it into a large bowl. Add the shredded rotisserie chicken, pancetta, and all other ingredients. Stir to combine and pour the mixture into a greased casserole dish sprayed with olive oil spray.
- Bake for 30 minutes, or until lightly golden on top.
Notes
- Al dente (slightly firm) pasta is essential. Overcooked pasta will turn soft and mushy after baking, so stick to the lower end of the package cooking time.
- Prep ahead. To save time, I pull and shred the rotisserie chicken the night before. Store in an airtight container in the fridge.
- Let the pasta cool slightly before combining it with the remaining ingredients –you don’t want to scramble the eggs from the heat.
- Use freshly shredded cheese. The pre-shredded bagged stuff contains anti-caking agents that can lead to a grainy sauce. For the smoothest, meltiest results, shred it from the block.
- Blend the cottage cheese. A quick blitz will turn your cottage cheese into a velvety, sauce-ready base.
- Let it rest before serving. Just 5 minutes or so after baking allows everything to finish setting slightly, making it easier to slice and serve.
Nutrition
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tasted fine, but the sauce was chunky without even a wisp of creaminess. there was liquid that sat at the bottom of the pan even after resting.
This recipe is a macaroni bake- similar to Southern-style baked macaroni, so it has a thicker, sliceable texture. Did you use pre-shredded cheese or did you shred it from the block? That would definitely affect the texture. There are a few things that could have left excess moisture in the pan: not draining the pasta well, and not completely cooking the chicken and draining it really well, so it released the excess moisture while baking. To prevent anyone else from having this issue and keep things simple here, I’m going to modify the recipe to use the shortcut protein option (shredded rotisserie) instead of cooking the diced chicken breasts. Shredded rotisserie chicken works better in casseroles because it’s already fully cooked and has released most of its moisture, so it doesn’t water down the dish. I honestly appreciate the feedback. We actually prefer the ease and texture of the updated rotisserie chicken version. 😃 Also, make sure to let the casserole rest for 10-15 minutes to firm up.
This tasty casserole is a winner in our house!