Buffalo Chicken Mac & Cheese combines tender chicken breast, protein pasta, buffalo sauce and a lighter creamy cheese sauce for comfort-food flavor in a protein-focused meal prep.
Buffalo Chicken Mac & Cheese Meal Prep
This version uses lean chicken breast, protein pasta, reduced-fat cheddar, cottage cheese and Greek yogurt to create a creamy, spicy meal that portions easily for a busy training week.
Ingredients — 4 Servings
- 1.5 lb boneless, skinless chicken breast, diced
- 8 oz dry protein pasta, such as penne or elbows
- 1/2 cup buffalo sauce, plus more to taste
- 1 cup low-fat cottage cheese
- 1/2 cup plain nonfat Greek yogurt
- 1 cup reduced-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- Optional: sliced green onions or parsley
Step-by-Step Instructions
1. Cook the Protein Pasta
Cook according to package directions until just al dente. Drain and set aside.
2. Cook the Chicken
Season chicken with garlic powder, onion powder, paprika, salt and pepper. Cook in a large nonstick skillet over medium heat until fully cooked and the thickest pieces reach 165°F.
3. Make the Lighter Cheese Sauce
For a smoother sauce, blend the cottage cheese first. Over low heat, combine cottage cheese, Greek yogurt, cheddar and Parmesan. Stir gently until creamy. Avoid high heat, which can cause the yogurt to separate.
4. Add the Buffalo Sauce
Stir buffalo sauce into the cheese mixture. Add the cooked chicken and pasta and toss until evenly coated. Add a splash of milk or water if a thinner sauce is preferred.
5. Portion the Meal Prep
Divide evenly among four containers. Garnish if desired. Refrigerate perishable food within two hours of cooking.
Estimated Nutrition Per Serving
- Calories: approximately 560
- Protein: approximately 65 g
- Carbohydrates: approximately 48 g
- Fat: approximately 12 g
Nutrition values are estimates. Actual calories and macronutrients vary with ingredient brands, pasta type, buffalo sauce, cheese and serving size.
Storage and Reheating
Store in airtight containers in the refrigerator and use within 3–4 days. Reheat leftovers thoroughly to 165°F. A tablespoon or two of water or milk can help loosen the sauce before reheating.
Meal Prep Tips
- Lower the heat: Choose mild buffalo sauce or use less sauce.
- Add vegetables: Broccoli, spinach, cauliflower or bell pepper work well.
- Watch sodium: Buffalo sauce and cheese can be sodium-dense, so compare product labels and use lower-sodium options when available.
- Change the pasta: Chickpea, lentil and other higher-protein pastas can work, although nutrition and texture vary.
- Keep it creamy: Blend the cottage cheese and reheat with a small splash of liquid.
Frequently Asked Questions
Is Buffalo Chicken Mac & Cheese good for meal prep?
Yes. It portions easily and reheats well, making it convenient for prepared lunches or dinners.
Can I make it less spicy?
Yes. Use a mild buffalo sauce or start with a smaller amount and add more to individual servings.
Why use protein pasta?
Protein pasta can provide more protein and sometimes more fiber than conventional pasta. Nutrition differs by product, so check the label.
Fuel Your Training
A fitness-focused meal does not have to be bland. This Buffalo Chicken Mac & Cheese combines lean chicken, protein pasta and a lighter creamy sauce in an easy-to-portion recipe with bold buffalo flavor.
