Recipe Bite Video - OnlineCook

May 9, 2025

This BBQ Chicken with Mac & Cheese Meal Prep is a crave-worthy, protein-packed dish perfect for weekday fueling. Tender garlic-seasoned chicken breasts are baked and glazed with a sweet, tangy mix of honey and low-calorie BBQ sauce. On the side, a creamy high-protein mac and cheese made from protein macaroni, skimmed milk, light cream cheese, and fat-free cheddar rounds out the meal. Garnished with green onions and clocking in at 50g of protein and just under 500 calories per serving, this meal is perfect for muscle building, meal prep, or just healthy comfort food.

13 Ingredients

Ingredients

meal prep containers

Warning0 allergens identified

Instructions

Preheat oven to 400°F (200°C).

In a bowl, combine minced garlic, pepper, paprika, salt, and olive oil. Rub mixture over chicken breasts.

Bake chicken in the oven for 20–25 minutes or until cooked through.

In a small saucepan, heat skimmed milk over medium heat. Stir in cream cheese and cook until melted.

Add cheddar cheese and stir until smooth and creamy.

Cook macaroni pasta according to package instructions, drain, and mix with cheese sauce.

Once chicken is baked, brush with honey and BBQ sauce, then broil for 2–3 minutes to caramelize.

Slice chicken and assemble into 4 meal prep containers with mac & cheese.

Garnish with chopped green onions and let cool before storing.

Bite Tutorial

Smart Nutrition

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Tips & Tricks (5)

Chicken Marinade Magic 🍗
Marinate chicken breasts in a mixture of low-calorie BBQ sauce and honey for at least 30 minutes to enhance flavor penetration and tenderness.
Creamy Mac & Cheese Secret 🧀
Temper the light cream cheese with warm skimmed milk before mixing to prevent clumping and create an ultra-smooth sauce.
Protein Pasta Pro Tip 🍝
Rinse protein macaroni with cold water after cooking to stop the cooking process and prevent overcooking, maintaining the perfect al dente texture.
Even Chicken Cooking Technique 🔪
Pound chicken breasts to an even 1/2-inch thickness before seasoning to ensure uniform cooking and prevent dry edges.
Meal Prep Layering Hack 📦
When meal prepping, keep the BBQ sauce on the side to prevent the chicken from getting soggy, and add fresh green onions just before serving for maximum freshness.