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Buffalo Chicken Mac & Cheese Protein Bake - Comfort Food With a Kick

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 8 ounces dry high-protein pasta (chickpea, lentil, or protein-enriched elbows or shells)
  • 1 pound cooked chicken breast, shredded or diced
  • 1 tablespoon olive oil or light butter
  • 1 small yellow onion, finely diced
  • 2 cloves garlic, minced
  • 2 tablespoons all-purpose flour (or gluten-free blend)
  • 2 cups low-fat milk (2% works well)
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup Buffalo hot sauce (Frank’s-style), plus more to taste
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1 1/2 cups reduced-fat shredded sharp cheddar cheese, divided
  • 1/2 cup part-skim mozzarella, shredded
  • 1/4 cup grated Parmesan
  • Optional toppings: chopped scallions, crumbled blue cheese, extra hot sauce, parsley
  • Optional crunchy topping: 1/2 cup whole-wheat panko mixed with 1 teaspoon olive oil

Method
 

  1. Preheat and prep. Heat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the pasta. Boil in salted water until just shy of al dente (about 1–2 minutes less than package). Drain and set aside. This prevents mushy noodles after baking.
  3. Sauté aromatics. In a large skillet, warm olive oil over medium heat. Add onion and cook until soft and translucent, 4–5 minutes. Stir in garlic and cook 30 seconds until fragrant.
  4. Build the roux. Sprinkle flour over the onions and stir for 1 minute to cook off the raw taste.
  5. Make the sauce. Slowly whisk in the milk to avoid lumps. Simmer gently, stirring, until slightly thickened, 3–5 minutes. Reduce heat to low.
  6. Flavor it up. Whisk in Buffalo sauce, Dijon, smoked paprika, onion powder, salt, and pepper. Taste and adjust heat or salt as needed.
  7. Add the cheese. Off the heat, stir in 1 cup cheddar, the mozzarella, and Parmesan until melted and smooth.
  8. Boost the protein. Whisk the Greek yogurt in a small bowl to loosen, then fold it into the warm sauce. This keeps it creamy without curdling.
  9. Combine. In a large bowl, mix the cooked pasta, shredded chicken, and cheese sauce until evenly coated.
  10. Assemble. Transfer mixture to the baking dish. Top with remaining 1/2 cup cheddar. If using, sprinkle panko mixed with a little olive oil over the top for crunch.
  11. Bake. Bake uncovered for 18–22 minutes, until bubbling around the edges and lightly golden on top.
  12. Finish and serve. Rest for 5–10 minutes to set. Garnish with scallions, a drizzle of hot sauce, or a touch of blue cheese if you like that classic Buffalo vibe.