Mac and cheese is the kind of meal that feels like a reward after a long day — and this version earns its place in a high-protein meal plan. The secret is swapping heavy cream for plain Greek yogurt, which keeps the sauce thick and creamy while cutting unnecessary fat and adding a clean protein boost. With 454 grams of chicken folded in, you’re looking at 40 grams of protein per bowl in about 35 minutes.
Nutrition Per Serving
Calories: 580 | Protein: 40g | Carbs: 46g | Fat: 22g | Fibre: 2g
Makes 4 servings.
Ingredients
- 454g Boneless skinless chicken tenderloins or breast
- 1 tbsp Oil (olive, coconut, avocado, or canola)
- 225g Pasta of your choice
- 168g Reduced fat shredded cheddar cheese
- 56g Butter, melted
- 227g Plain Greek yogurt
Instructions
1. Make the Cheese Sauce
Mix together the shredded cheddar, melted butter, and Greek yogurt in a medium bowl until combined. To melt the butter quickly, microwave for 10–15 seconds or hold the bowl above the boiling pasta water. Set aside.
2. Prep the Chicken
Cut the chicken tenderloins or breast into 1-inch bite-size pieces. Pat dry if needed to help them brown rather than steam in the pan.
3. Boil the Pasta
Fill a medium pot with water, bring to a boil, and salt generously. Add your pasta and cook until al dente according to package directions.
4. Cook the Chicken
While the pasta cooks, heat a large frying pan over medium-high heat. Add the oil, then add the chicken pieces in a single layer. Cook until no pink remains and the pieces are lightly golden, about 8 minutes, stirring occasionally.
5. Rest the Pasta
Strain the cooked pasta and let it sit for 1–2 minutes. This brief rest helps the pasta stop steaming so the sauce clings rather than slides off.
6. Combine Sauce and Chicken
Reduce the frying pan to low heat. Add the cheese sauce to the pan with the cooked chicken and stir until the cheese melts and everything is evenly coated. Keep the heat low — too much heat can break the yogurt and make the sauce grainy.
7. Add Pasta and Serve
Add the drained pasta to the pan and mix thoroughly until every piece is coated in sauce. Serve immediately while hot.
Dietitian Tips
- Why Greek yogurt works here. Greek yogurt has a similar fat content to sour cream and a creamy texture that binds cheese sauces well. It adds protein and a slight tang that actually enhances the cheddar flavour — most people can’t tell the difference.
- Keep the heat low when adding the sauce. Greek yogurt can curdle at high heat, which makes the sauce look lumpy. Keep the pan on low and stir constantly once the sauce goes in — it only takes about 60 seconds for everything to come together.
- Want to add vegetables? This pairs exceptionally well with Simple Roasted Broccoli Simple Roasted Broccoli.
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