Name: Protein Mac and Cheese
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 bowls
Cuisine: American
Ingredients: 454 g (1 lb) Macaroni; 480 g (2 cups) Milk; 300 g (2 cups) Grilled chicken breast cubed; 226 g (2 cups) Sharp cheddar cheese shredded; 150 g (1 cup) Frozen green peas; 28 g (2 tbsp) Butter; 15 g (2 tbsp) All-purpose flour; 14 g (1 tbsp) Olive oil; 15 g (1/4 cup) Fresh parsley chopped; Salt and black pepper to taste

I turn to this protein-packed mac and cheese on busy weeknights when my family is craving comfort food, but I still want to serve a balanced meal. It has all the creamy, cheesy satisfaction of the classic dish, but with the added benefit of grilled chicken and peas to make it a complete, satisfying dinner. My take: I let this bake until the top is a deep golden brown; those crispy, cheesy edges are the best part.

This recipe is designed for reliability and flavor. The sauce comes together smoothly in the same pot you use for the pasta, which means less cleanup. It’s a straightforward, no-fuss dish that delivers a hearty, delicious meal in under an hour, making it a staple in my kitchen rotation.

Mastering a Smooth Cheese Sauce

A great mac and cheese starts with a flawless sauce. The key is to create a simple roux by cooking flour and butter together for just a minute—this step cooks out the raw flour taste and prevents a grainy texture. When you add the milk, do it gradually while whisking constantly. This technique, combined with moderate heat, allows the sauce to thicken smoothly without lumps. Rushing this process or using high heat can cause the sauce to break or burn. Once the base is thick enough to coat the back of a spoon, remove it from the heat before stirring in the cheese. This ensures the cheese melts evenly into a silky, glossy sauce.

Tips for Juicy Chicken

Since the chicken is a key protein source here, you want to make sure it’s tender and juicy, not dry. This recipe calls for pre-cooked grilled chicken, which is a fantastic use for leftovers. If you’re cooking it fresh, be sure not to overcook it. Let the chicken rest for a few minutes after grilling or pan-searing before you cube it. This allows the juices to redistribute throughout the meat, keeping it moist even after being baked into the pasta. For a great shortcut, a quality store-bought rotisserie chicken works beautifully and saves time.

How to Get a Golden, Crispy Top

The contrast between the creamy interior and the crisp topping is what makes baked mac and cheese so satisfying. The drizzle of olive oil before baking helps the top brown and develop a slightly crunchy texture. For an even deeper color and crispier crust, you can place the baking dish under the broiler for the last 1-2 minutes of cooking. Just be sure to watch it closely, as the top can go from golden to burnt very quickly. This final step creates those irresistible, slightly crunchy, browned-cheese bits around the edges.

Recipe Overview

A serving of baked protein mac and cheese in a white bowl, with visible chicken, peas, and a golden cheesy topping.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Difficulty: Easy

Ingredients

454g (1 lb) macaroni
480g (2 cups) milk
300g (2 cups) grilled chicken breast, cubed
226g (2 cups) sharp cheddar cheese, shredded
150g (1 cup) frozen green peas
28g (2 tbsp) butter
15g (2 tbsp) all-purpose flour
14g (1 tbsp) olive oil
15g (1/4 cup) fresh parsley, chopped
Salt and black pepper, to taste

Step-By-Step Instructions

Cook the Macaroni
Bring a large pot of salted water to a boil over high heat. Add the macaroni and cook according to package directions until al dente, typically 8-10 minutes. Drain the pasta well and set it aside.
Prepare the Sauce Base
In the same pot, melt the butter over medium heat. Whisk in the flour and cook for 1 minute, stirring constantly, to form a smooth paste (this is your roux). Gradually pour in the milk while whisking continuously to prevent lumps. Continue cooking and stirring until the sauce thickens enough to coat the back of a spoon, about 3-5 minutes.
Melt the Cheese and Combine
Remove the pot from the heat and add the shredded cheddar cheese. Stir until the cheese is completely melted and the sauce is smooth. Gently fold in the cooked macaroni, cubed chicken, and frozen peas. Season with salt and pepper to your liking.
Transfer to Baking Dish
Lightly grease a 9×9 inch or similar-sized baking dish. Pour the macaroni and cheese mixture into the prepared dish and spread it into an even layer. Drizzle the top with olive oil and sprinkle with the chopped fresh parsley.
Bake Until Golden
Preheat your oven to 375°F (190°C). Bake for 20-25 minutes, or until the sauce is bubbly and the top is golden brown. Let the mac and cheese rest for 5 minutes before serving to allow the sauce to set slightly.

If you enjoy this dish, try our Baked Chicken and Veggie Meal Prep for a perfect pairing or next-weeknight option.

Substitutions & Variations

Cheese Swap: For a different flavor, replace the cheddar with a blend of Gruyère and fontina for a nuttier, creamier sauce.
Add a Topping: For extra crunch, toss 60g (1/2 cup) of panko breadcrumbs with the olive oil and sprinkle over the top before baking.
Vegetarian Option: Omit the chicken and add 1 can of drained, rinsed chickpeas or white beans for a plant-based protein boost.

Make-Ahead, Storage & Reheat

How to store and reheat Protein Mac and Cheese

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the mac and cheese in an oven-safe dish, add a splash of milk to restore creaminess, cover with foil, and bake at 350°F (175°C) for 15-20 minutes, or until heated through.

Nutrition

Serving size: approximately 1/4 of the recipe
Per serving: 650 calories, 45g protein, 25g fat, 55g carbs
Per 100g: 200 calories, 14g protein, 8g fat, 17g carbs
Estimates only.

FAQ

What causes a cheese sauce to become grainy, and how can I prevent this?

High heat is the main cause, as it makes the cheese proteins tighten and curdle. Add freshly grated cheese off the heat, stirring until it melts gently into the sauce.

Is it okay to use pre-shredded bagged cheese instead of a block?

I recommend grating your own from a block. Packaged shredded cheeses contain starches to prevent clumping, which can give your finished sauce a slightly grainy texture.

My cheese sauce looks oily and separated. Is there any way to save it?

You can often rescue it. Return the pan to very low heat and whisk in a tablespoon of milk. The liquid helps re-emulsify the fats, bringing the sauce back together.

How do I reheat this dish without the sauce becoming dry or greasy?

The oven is best. Add a splash of milk before reheating to restore creaminess, as the pasta absorbs moisture over time. Cover with foil to trap steam and prevent drying.

Does this mac and cheese freeze well for making it ahead of time?

Yes, you can freeze it for up to two months. The sauce's texture might change slightly upon reheating, which is normal for dairy. Thaw it overnight before baking.

If I need to make more, is it safe to just double all the ingredients?

Yes, the recipe doubles easily. Use a larger, heavy-bottomed pot to give yourself plenty of room for whisking and to ensure the sauce heats evenly without scorching.

Is there a way to make this recipe successfully gluten-free?

Yes, this adapts well. Use a measure-for-measure gluten-free flour blend for the sauce and your preferred gluten-free pasta, cooked according to its own directions.

Can I skip the final baking step and serve this from the skillet?

Absolutely. The baking step adds a golden top, but the dish is fully cooked on the stove. For a quicker, creamier version, simply serve it right after mixing.