High Protein Chicken Mac and Cheese
This High Protein Mac and Cheese recipe features tender chicken, crispy pancetta, and high-protein pasta enveloped in an extra creamy cheddar cheese sauce made with cottage cheese and sour cream. With 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 chicken breast and crispy pancetta to the eggs and shredded sharp cheddar, you’re getting protein from nearly every component. But the secret to the sauce? Cottage cheese. It melts right into the dish for that ultra-rich and creamy texture and an impressive 10-13 grams of protein per half-cup serving.
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 creamy, cheesy 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.
- Chicken breast. Boneless, skinless chicken breast, diced into 1-inch pieces, is the lean, protein powerhouse in this dish. To save time, shredded rotisserie chicken works –just stir it in before baking.
- Eggs. A couple of beaten eggs bind the ingredients together, giving the casserole a creamy, slightly custardy texture and a protein boost.
- Cheddar cheese. I do a 50/50 blend of sharp cheddar and low-fat cheddar. Feel free to use all low-fat cheddar to reduce the fat further.
- 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 creamy 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: Brown the proteins. While the pasta cooks, sauté the pancetta in a large skillet over medium heat until it starts to crisp up, then add the chicken, and sauté until the chicken is no longer pink.
Step 3: Put it all together. Drain the pasta well and transfer it to a large mixing bowl. Add the cooked 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 golden and the edges are bubbling. Let it rest briefly -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. If you’re not into visible curds, 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.
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 your 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 sharp cheddar.
- BBQ – Toss your cooked 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 mac and cheese. Feel free to add cooked vegetables like broccoli, cauliflower, or spinach.
Absolutely. Feel free to mix and match the sharp cheddar and low-fat cheddar with other flavorful, protein-rich options, such as shredded Parmesan, gruyère, gouda, part-skim mozzarella, 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.
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
- 16 oz boneless, skinless chicken breast chopped into 1" pieces
- 2 large eggs beaten
- 8 oz sharp cheddar cheese shredded from block
- 8 oz low-fat cheddar cheese shredded from block
- ¾ cup cottage cheese
- ¼ cup 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 for 3-4 minutes. As it starts to render some fat and begin to get crispy, add the diced chicken and continue to cook, stirring occasionally, until the chicken is no longer pink, about 6-8 minutes more.
- When the pasta is done, drain completely and pour it into a large bowl. Add the cooked 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.
- 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. If you’re not into visible curds, 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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This tasty casserole is a winner in our house!