Buffalo Chicken Mac & Cheese
Low calorie buffalo chicken mac and cheese is the ultimate flex for anyone trying to get lean without living on sadness and salads. This prep delivers a monster 69g of protein at just 599 calories, proving you can eat like a beast and still cut like a pro.
It’s spicy, cheesy, and unapologetically bold—like a cheat meal that doesn’t ask for forgiveness. You get the full buffalo mac experience with none of the bloat, and a texture that feels way too indulgent for your goals.
Prep it once, eat like royalty all week, and watch your cravings throw in the towel. This isn’t diet food—it’s dominance in a bowl.
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Buffalo Chicken Mac & Cheese
Equipment
Ingredients
For the Chicken
- 2 lbs boneless skinless chicken breast cubed
- 2 tbsp Frank’s RedHot or preferred buffalo sauce
- 1/2 tbsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/4 tsp salt
- 1/4 tsp black pepper
- Olive oil spray for air fryer or skillet
For the Mac & Cheese
- 8 oz pasta shells
- 4 oz low-fat cream cheese
- 1/2 cup skim milk
- 1/2 cup nonfat shredded cheddar
- 1/2 cup nonfat Greek yogurt
- 1/2 tbsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp mustard powder optional but epic
- 4 tbsp buffalo sauce to taste
Instructions
Cook the Pasta
- Cook shells according to package instructions until al dente. Drain and set aside.8 oz pasta shells
Prep & Cook the Chicken
- Toss cubed chicken with buffalo sauce, garlic powder, onion powder, smoked paprika, salt, and pepper.2 lbs boneless skinless chicken breast, 2 tbsp Frank’s RedHot, 1/2 tbsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/4 tsp salt, 1/4 tsp black pepper
- Air Fryer Method: Spray chicken lightly with oil. Air fry at 400°F for 12–14 minutes, shaking halfway through.Olive oil spray
- Sear Method: Heat a lightly oiled skillet over medium-high. Sear the chicken until golden and fully cooked, about 6–8 minutes.
Make the Mac Sauce
- In the same pot used for pasta, reduce heat to low. Add cream cheese and skim milk, stirring until melted and smooth.4 oz low-fat cream cheese, 1/2 cup skim milk
- Stir in shredded cheddar, Greek yogurt, garlic powder, onion powder, mustard powder, and buffalo sauce. Mix until creamy.1/2 cup nonfat shredded cheddar, 1/2 cup nonfat Greek yogurt, 1/2 tbsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp mustard powder, 4 tbsp buffalo sauce
Combine
- Fold the cooked pasta and chicken into the buffalo cheese sauce. Taste and adjust seasoning or buffalo level.
- Divide into meal prep containers. Garnish with green onions and drizzle with extra buffalo sauce if desired. Enjoy immediately or refrigerate for up to 4 days.
Nutrition
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Why You’ll Love This Low Calorie Buffalo Chicken Mac and Cheese
This low calorie buffalo chicken mac and cheese doesn’t just pass the macro test—it crushes it. With a monster 69g of protein and just 599 calories per serving, this recipe fuels your goals without sacrificing the soul-satisfying magic of creamy mac. It’s got everything you want: big spice, bold flavor, and no unnecessary bulk.
Built with real ingredients and optimized for prep, it holds texture all week long without going soggy or bland. Whether you’re cutting, maintaining, or just craving a protein-loaded comfort meal, this one brings the fire—literally and figuratively. You get the richness of classic buffalo mac, but without the fat-bomb regret.
And if this is your first time here—welcome to the best-kept secret in meal prep. My recipes are made for performance, speed, and flavor, all without intrusive ads or fluff. Stick around and your macros (and your taste buds) will thank you.
Ingredient Substitutions & Customizations
- Macaroni: Use any short pasta shape you like—penne, elbows, or even high-protein chickpea pasta if you want to boost the macros further.
- Chicken: Diced chicken breast is ideal for lean protein, but you could sub in rotisserie or even shredded chicken if that’s what you’ve got.
- Heat Level: Adjust the buffalo sauce amount to match your spice tolerance. Want it extra bold? A few dashes of hot sauce won’t hurt.
- Dairy: This version keeps the fat low with smart swaps, but you can tweak the cheese or dairy base depending on what you have on hand.
- Toppings: A dash of ranch seasoning or a pinch of blue cheese crumbles (if calories allow) can take it to another level.
Expert Tips for Perfect Low Calorie Buffalo Chicken Mac and Cheese
- Air Fryer Chicken = Efficiency: Spraying cubed chicken with oil and hitting it with the air fryer gives great texture fast. No air fryer? Sear it in a hot pan to lock in that juicy crisp.
- Sauce Timing: Mix the base sauce ingredients off-heat before combining with the hot pasta. This prevents curdling and keeps things ultra creamy.
- Season as You Go: Salt, garlic powder, onion powder, and even a pinch of paprika go a long way in making this base sing. Don’t be shy—layer your flavor.
- Meal Prep Win: This one reheats beautifully. Just stir every 90 seconds during microwaving to keep the mac luscious and creamy.
Serving Suggestions & Storage Tips
This dish is a full meal in itself, but if you’re looking to round it out, pair with roasted broccoli or steamed green beans for volume and micronutrients. You could even toss in a quick cucumber salad or celery sticks to cool down the heat.
Storage:
- Fridge: Up to 4 days
- Freezer: Up to 2 months (freeze in airtight containers for best texture)
Optional Garnishes
- Chopped green onions for crunch and color
- Crushed red pepper flakes if you want even more heat
- A drizzle of light ranch or a sprinkle of parsley for visual flair
- Just a touch of crumbled blue cheese if you’re not tracking calories too strictly
FAQs
Can I use pre-cooked chicken?
Yes! Just dice it small and warm it in the pan or microwave before folding it into the mac.
Will this be too spicy?
Nope. It has a mild-to-medium kick, but you can reduce the buffalo sauce or sub in a milder one to tone it down.
Can I meal prep this for lunch every day?
Absolutely. The sauce holds up beautifully throughout the week, and it reheats like a champ.
Is this recipe kid-friendly?
If your kids like buffalo flavor, yes—but you may want to tone down the spice just a bit.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.