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High Protein Chicken Mac and Cheese - Creamy, Satisfying, and Simple

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: Elbow macaroni or cavatappi (regular or high-protein/legume-based)
  • Chicken: 1 to 1.5 pounds boneless, skinless chicken breast or thighs
  • Cheese: Sharp cheddar (block, not pre-shredded) and part-skim mozzarella or Monterey Jack
  • Greek yogurt: Plain, 2% or nonfat
  • Cottage cheese: Small curd, 2% or nonfat
  • Milk: 2% or whole (or unsweetened protein milk)
  • Chicken broth: Low-sodium
  • Butter: Unsalted
  • Flour: All-purpose (for roux)
  • Spices: Garlic powder, onion powder, smoked paprika, black pepper, kosher salt
  • Mustard: Dijon or yellow (optional, for depth)
  • Parmesan: Finely grated (optional, for a salty kick)
  • Olive oil: For cooking chicken
  • Optional add-ins: Frozen peas or broccoli florets, chopped spinach, hot sauce, red pepper flakes

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just shy of al dente, 1 to 2 minutes less than package directions. Reserve 1 cup pasta water, then drain.
  2. Season the chicken: Pat chicken dry and cut into small bite-size pieces. Toss with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon smoked paprika.
  3. Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add chicken in a single layer. Cook 4–6 minutes, stirring once or twice, until browned and cooked through. Transfer to a plate; tent with foil.
  4. Make the protein base: In a blender, combine 1 cup cottage cheese and 1/2 cup Greek yogurt. Blend until completely smooth. Set aside.
  5. Build the roux: In the same skillet or a large pot, melt 2 tablespoons butter over medium heat. Whisk in 2 tablespoons flour and cook 1–2 minutes until lightly golden and nutty.
  6. Create the sauce: Slowly whisk in 1 cup milk and 1/2 cup chicken broth. Simmer 2–3 minutes until slightly thickened and glossy.
  7. Add flavor: Whisk in 1 teaspoon Dijon mustard, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, and a pinch of smoked paprika. Taste and season with salt and pepper as needed.
  8. Melt the cheese: Reduce heat to low. Add 1 1/2 cups shredded sharp cheddar and 1/2 cup shredded mozzarella. Stir until melted and smooth.
  9. Boost with protein base: Whisk in the blended cottage cheese–Greek yogurt mixture until fully incorporated and silky. If too thick, loosen with splashes of reserved pasta water or milk.
  10. Combine: Add the drained pasta and cooked chicken to the pot. Toss until everything is well coated. If using veggies (like 1 cup peas or steamed broccoli), fold them in now.
  11. Finish: Stir in 2 tablespoons finely grated Parmesan for extra punch, if desired. Adjust seasoning. The sauce should be creamy and coat each noodle without pooling.
  12. Optional bake: For a baked version, transfer to a greased dish, top with a light sprinkle of cheddar or whole-wheat breadcrumbs, and bake at 375°F for 12–15 minutes until bubbly and lightly golden.