Cajun Chicken Mac & Cheese
According to all known laws of physics & the universe, Cajun Chicken Mac & Cheese should not exist. It’s cheesy, spicy, loaded with air-fried chicken, and somehow still clocks in at 588 calories and 65g of protein per serving. Other blogs would’ve cut the pasta in half, used 1 oz of cheese, and told you it “serves six.” But that’s simply not the way we do it around here at Meaningful Macros. We built a real mac and cheese recipe — with a full-sized portion, creamy cheddar sauce, and enough flavor to make you forget this thing actually fits your goals.
This one lives in the sweet spot: comforting but not heavy, spicy but not chaotic, easy but still impressive. We’re talking one-pan cheddar sauce, protein pasta, and crispy Cajun chicken folded in at the end like you actually know what you’re doing. It reheats like a champion and doesn’t turn into mush — which is more than we can say for most meal preps claiming “comfort food energy.”
Bottom line: this prep’s got flavor, structure, and a macro profile that works harder than half the people at your gym. File it under “will absolutely make again” and don’t look back.
Cajun Chicken Mac & Cheese
Equipment
Ingredients
For the Cajun Chicken:
- 2 lbs boneless skinless chicken breast
- Olive oil spray
- 2 tsp smoked paprika
- 2 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp cayenne adjust to taste
- 1/2 tsp oregano
- 1/2 tsp thyme
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Mac & Cheese:
- 8 oz dry penne pasta
- 4 oz low-fat cream cheese
- 1/2 cup skim milk
- 1/2 cup nonfat shredded cheddar
- 1/2 cup nonfat Greek yogurt
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp pepper
Instructions
Prep the Chicken:
- Dice chicken into ¾" chunks. Toss with Cajun seasonings and a light spray of olive oil.2 lbs boneless skinless chicken breast, Olive oil spray, 2 tsp smoked paprika, 2 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne, 1/2 tsp oregano, 1/2 tsp thyme, 1/2 tsp salt, 1/2 tsp black pepper
Cook the Chicken:
- Air fry at 390°F for 9–12 minutes, shaking halfway, until golden and cooked through.
- (No air fryer? Bake at 425°F for 16–18 minutes or sauté in a pan with a splash of olive oil.)
Cook the Pasta:
- Boil pasta in lightly salted water until just al dente. Reserve 1/4 cup pasta water, then drain.8 oz dry penne pasta
Build the Sauce:
- Return pot to medium-low heat. Add cream cheese, milk, cheddar, yogurt, garlic powder, onion powder, and salt. Stir until smooth.4 oz low-fat cream cheese, 1/2 cup skim milk, 1/2 cup nonfat shredded cheddar, 1/2 cup nonfat Greek yogurt, 1 tsp garlic powder, 1 tsp onion powder
Combine:
- Add pasta into the sauce and stir. Fold in cooked Cajun chicken. If too thick, add a splash of pasta water to loosen.
Portion & Serve:
- Divide into 4 servings. Garnish with a little hot sauce if desired.
Nutrition
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Why You’ll Love This Cajun Chicken Mac & Cheese
This Cajun Chicken Mac & Cheese is proof that comfort food and macros aren’t mutually exclusive. It delivers real-deal cheesy, spicy satisfaction without blowing up your calories — each portion is under 600 calories with 65g of protein. Unlike other meal preps that cut corners with flavor or serve dollhouse-sized portions, this one keeps it bold and full-sized.
You’re also working with everyday ingredients: protein pasta, nonfat cheddar, low-fat cream cheese, and air-fried chicken breast seasoned with a homemade Cajun blend. No mystery macros. No weird hacks. Just a flavorful, balanced prep that’s easy enough for a weeknight but satisfying enough to crave again.
Ingredient Substitutions & Customizations
Want to dial up the heat? Add more cayenne or a few dashes of your favorite hot sauce directly into the cheese sauce. If you’re not into spicy food, scale back the Cajun seasoning or make your own blend with less cayenne and black pepper.
No air fryer? No problem. You can bake the chicken at 425°F for 16–18 minutes or sauté it in a pan. It won’t have quite the same crisp, but you’ll still get that smoky Cajun flavor baked into every bite.
For pasta, Barilla Protein+ works great, but chickpea pasta or whole wheat pasta also do the trick. Just keep an eye on cooking time and don’t overboil — texture matters.
Expert Tips for Perfect Cajun Chicken Mac & Cheese
- Undercook your pasta slightly — it finishes cooking in the sauce and avoids mush.
- Reserve pasta water in case your sauce needs loosening. A splash can bring it back to life on day 4.
- Let the sauce rest for 2–3 minutes before folding in chicken — helps everything thicken up and coat evenly.
- Pre-toss your chicken in seasoning before cooking for max flavor in every bite. No one wants a bland cube in the middle of mac heaven.
Serving Suggestions & Storage Tips
This recipe makes five hearty portions that hold up well for 4–5 days in the fridge. Reheat in the microwave with a splash of milk if needed — the sauce will stay creamy.
Serve it straight or pair with:
- Roasted green beans
- A side salad with vinaigrette
- Sautéed zucchini or bell peppers for more volume
This prep doesn’t need much to stand out — it’s already the main character.
Optional Garnishes
- Chopped green onion or parsley
- A drizzle of your favorite hot sauce
- Crushed rice cakes or light breadcrumbs for crunch
- Extra Cajun seasoning (especially if you’re a chaos agent)
FAQs
Can I freeze Cajun Chicken Mac & Cheese?
You technically can, but it’s best fresh or refrigerated. The sauce texture may change slightly when frozen due to the dairy. If you freeze, reheat gently and stir well with a splash of milk.
What’s the best protein pasta to use?
Barilla Protein+ and Banza are both great. If you prefer lower carbs, look for chickpea or lentil pasta options, but they may have a firmer bite.
Can I make this dairy-free?
Not easily. The cream cheese, cheddar, and Greek yogurt are all key to the texture. You could try non-dairy versions, but macros and meltability will change — experiment at your own risk.
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.
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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
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