Skinny BBQ Chicken Mac & Cheese

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Skinny BBQ Chicken Mac & Cheese: Comfort Food That Hugs You Back

Hey y’all, Hannah here! Can I tell you a secret? Sometimes even a New Orleans chef craves something *other* than gumbo or étouffée. Shocking, I know! But after long days at Martine’s, flipping pans and feeding our French Quarter family, I’d come home dreaming of creamy, cheesy, soul-warming comfort… without the next-morning regret. Enter this beauty: my Skinny BBQ Chicken Mac & Cheese. It’s like your favorite flannel shirt – cozy, reliable, and secretly flattering.

Picture this: tender chicken swimming in smoky-sweet BBQ sauce, tangled with elbow pasta drowning in the creamiest, dreamiest cheese sauce. But here’s the magic trick: it tastes indulgent while playing nice with your wellness goals. We’re talking lower fat, higher protein, and gluten-free friendly! I crafted this for those nights when you want to hug yourself from the inside out without undoing your healthy habits. It’s the culinary equivalent of having your king cake and eating it too – minus the plastic baby surprise!

This dish? It’s a peace treaty for families. Dad gets his hearty, stick-to-your-ribs satisfaction. Mom (or your health-conscious inner voice) gets a lighter twist. Kids? They just see cheesy, BBQ-chicken bliss. And the best part? It’s faster than a second line parade – ready in about 30 minutes. So grab your apron, darlin’. We’re making comfort food that loves you back.

Gumbo Lessons & Macaroni Miracles

This recipe actually started as a fridge raid after a Mardi Gras marathon at the restaurant. I was exhausted, starving, and staring at leftover rotisserie chicken, some sad cheese ends, and half a bottle of my homemade BBQ sauce. My brain screamed “COMFORT NOW,” but my body begged for mercy after one too many beignets. I remembered my Mamaw’s voice: “Baby, good cooking ain’t about heavy, it’s about *heart*.” Back in her NOLA kitchen, she’d transform humble ingredients into gold – like making roux with broth instead of lard when times were lean.

Standing in my own kitchen that night, channeling Mamaw’s thrifty magic, I swapped heavy cream for almond milk, used protein-packed chickpea pasta, and leaned on bold spices and reduced-fat cheeses for maximum flavor payoff. The result? A lightning-bolt moment! My husband took one bite, eyes wide, and mumbled through a full mouth: “This tastes like sin… but feels like virtue.” Ding ding ding! That’s when I knew this kitchen experiment deserved a permanent spot in our rotation. It’s proof that sometimes the best dishes aren’t planned – they’re rescued from the fridge with a dash of ingenuity and a whole lot of soul.

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Your Flavor Arsenal: What You’ll Need

Don’t sweat substitutions, cher – I got you. Cooking’s about making it work for YOU!

For the Chicken

• 24 oz diced chicken breast: Lean protein powerhouse! Thighs work too for extra juiciness.
• 2 tsp Kinder’s BBQ Rub seasoning: My smoky secret weapon! No Kinder’s? Mix 1 tsp smoked paprika + ½ tsp each garlic powder, onion powder & brown sugar substitute.

For the Mac & Cheese

• 12 oz Banza elbow pasta: Chickpea pasta = protein boost + gluten-free goodness. Regular elbows work too!
• 2 Laughing Cow White Cheddar wedges: The creamy fairy godmother! Melts smoother than jazz. Garlic & Herb flavor rocks here.
• 1 cup unsweetened almond milk: Keeps it light. Oat milk or skim cow’s milk also shine.
• 4 slices Velveeta cheese: Yes, chef! The sodium citrate makes it silky. Swap ½ cup cottage cheese blended smooth if avoiding processed cheese.
• 4 oz lite mozzarella, shredded: Stretchy, mild goodness. Part-skim ricotta adds creaminess too.
• 2 oz lite 3-cheese blend, shredded: Flavor depth without fat overload. A lite Mexican blend adds kick!
• 2 tsp yellow mustard: Secret flavor brightener! Dijon works if that’s your jam.
• 1 tsp garlic salt: Because everything’s better with garlic. Reduce if sensitive to salt.

For the Skinny BBQ Sauce

• 1 cup sugar-free ketchup: Sweetness without the sugar crash. Tomato paste + water + sweetener works in a pinch.
• 6 Tbsp Worcestershire sauce: Umami BOMB! Use gluten-free if needed (Lea & Perrins GF is fab).
• 4 Tbsp hot sauce: Crystal or Frank’s for classic tang. Adjust heat to your bravery level!
• 4 Tbsp apple cider vinegar: Tangy backbone. White vinegar or lemon juice can sub.
• 8 Tbsp Swerve brown sugar: Zero-calorie magic. Regular brown sugar works, but adds calories.

Let’s Get Saucy: Building Your Masterpiece

Trust the process, sugar – I’ll guide you through every step!

1. Chicken Dance: Toss diced chicken with that glorious BBQ rub. Heat a skillet over medium-high (no oil needed if non-stick!). Cook chicken 5-7 minutes until browned and cooked through. Chef’s Whisper: Don’t crowd the pan! Work in batches if needed for perfect sear. Remove chicken – it’ll finish its journey soon!
2. Pasta Party: Cook Banza pasta in well-salted boiling water according to package directions (usually 7-8 mins). Chef’s Whisper: Undercook by 1 minute! It’ll keep cooking in the cheese sauce. Drain but DON’T rinse – that starchy water helps the sauce cling.
3. Cheese Alchemy: Return drained pasta to the warm pot over LOW heat. Add Laughing Cow wedges, almond milk, Velveeta slices, shredded cheeses, mustard, and garlic salt. Stir constantly with a wooden spoon or silicone spatula until everything melts into a velvety lagoon of cheesy goodness (3-4 mins). Chef’s Whisper: Low and slow is key! High heat makes cheese grainy. If it thickens too much, splash in 1-2 tbsp extra almond milk.
4. BBQ Brilliance: While cheese melts, make the sauce. Whisk ALL sauce ingredients in a small saucepan. Bring to a gentle simmer over medium heat. Cook 5-7 minutes, stirring often, until slightly thickened and your kitchen smells like a backyard grill master’s dream. Chef’s Whisper: Taste and tweak! More vinegar for tang? More Swerve for sweetness? More hot sauce for fire? OWN IT.
5. Grand Finale: Add the cooked chicken and about ¾ of the BBQ sauce to the cheesy pasta pot. Stir gently but thoroughly until every noodle and chicken bit is coated in smoky, cheasy joy. Chef’s Whisper: Let it sit for 2 minutes off heat – flavors mingle like old friends at Jazz Fest!

Plating with Pizzazz (Or Just Dig In!)

Now darlin’, you could just grab a big spoon and dive straight into the pot—no judgment here! But if you’re looking to turn this weeknight wonder into a little moment of magic, let’s plate it like the comfort food star it is:

🥣 Big Bowls, Big Flavor:
Spoon generous helpings into deep, wide bowls so all that creamy BBQ-cheesy goodness can settle in like it owns the place. It’s a hug in every bite, so let it sprawl a little.

🎨 Sauce It Like You Mean It:
Drizzle the reserved BBQ sauce over the top with a swirl of flair—think Jackson Pollock meets backyard grill master. This isn’t garnish—it’s flavor you can see.

🌿 A Sprinkle of Freshness:
Top with sliced green onions or a dusting of chopped parsley for a pop of color and a little bite. Want to get extra? A few jalapeño rings or crushed red pepper flakes will wake things up real quick.

🧀 That Final Cheese Tease:
Add a tiny pinch of shredded mozzarella or a crumble of feta right before serving. It melts just enough to get gooey without hiding the magic underneath.

🥗 Pair It with a Pop:
Serve alongside a crisp green apple slaw, roasted green beans, or even a tangy pickle spear. For drinks, think iced tea with lemon or a bubbly kombucha. Beer? Always a good call if you’re going full comfort mode.

✨ Hosting a crowd?
Pile it high on a big platter, drizzle extra sauce, and let folks serve themselves family-style. It’s cozy, casual, and guaranteed to draw a crowd.

But let’s be real—however you plate it, this dish speaks for itself. Whether it’s dressed up for company or eaten out of a leftover container in fuzzy socks, it delivers big-time flavor and full-belly smiles. 💛

Make It Your Own: Flavor Adventures

This recipe’s a canvas, cher! Paint it your way:

• Veggie Power-Up: Stir in 1 cup roasted broccoli florets or sautéed spinach with the chicken.
• Smoke Signal: Add ½ tsp liquid smoke to the BBQ sauce for campfire vibes.
• Buffalo Blues: Swap BBQ sauce for skinny buffalo sauce (mix Frank’s hot sauce with 2 tbsp light butter & 1 tsp garlic powder).
• Meat Swap: Leftover pulled pork or turkey? Toss it in instead of chicken!
• Dairy-Free Dream: Use DF cheese alternatives and oat milk. Skip Velveeta; add 2 tbsp nutritional yeast + extra DF cream cheese for “cheesy” vibes.

From My Kitchen to Yours: A Few Confessions

This dish has seen some… experiments. The first time I used cauliflower instead of pasta? Let’s just say my dog looked offended. Lesson learned: texture matters! The Banza pasta is a game-changer – holds up beautifully to the sauce and packs protein. I also learned Velveeta isn’t just for queso fundido emergencies! Its magic melting powers make this sauce impossibly creamy without heavy cream. Over time, I dialed back the Worcestershire (it was overwhelming the chicken) and doubled down on the mustard – that tiny tang makes the cheese sing. One funny fail: I once grabbed cayenne instead of smoked paprika for the rub. Let’s just say we needed emergency sour cream! Now? I keep my spices meticulously labeled. Progress, not perfection, darlin’!

Your Questions, My Answers (Let’s Fix Kitchen Oopsies!)

Q: Help! My cheese sauce is grainy/lumpy. What happened?
A: Likely culprit: too high heat! Cheese hates boiling. Always melt over LOW heat and stir constantly. If it happens, remove from heat immediately and whisk vigorously with 1 tbsp hot water or almond milk. A blender can rescue it in extreme cases!

Q: Can I prep this ahead? How do I store leftovers?
A: Absolutely! Cook chicken and sauce, store separately. Cook pasta, toss with 1 tsp oil to prevent sticking. Assemble when ready – gently reheat everything on low with a splash of milk. Leftovers keep covered in fridge 3-4 days. Reheat gently on stove with extra liquid.

Q: Is Banza pasta essential? My store doesn’t carry it.
A: Not essential! Regular elbow macaroni works great. Cook al dente! For extra protein, try lentil or edamame pasta. Just note cooking times may differ.

Q: The BBQ sauce tastes too sharp/vinegary. How to fix?
A: Easy fix! Stir in 1-2 tsp of Swerve brown sugar or even a drizzle of honey. Simmer 2 mins longer to mellow. Next time, start with less vinegar and add gradually!

Feeding Your Body & Soul (The Numbers)

Serves: 6 | Prep: 15 min | Cook: 20 min | Calories: ~340 per serving
Macros (approx per serving): Protein: 35g | Carbs: 38g (Net: 30g) | Fat: 8g | Fiber: 8g
Highlights: Packed with protein, lower in fat & sugar than traditional versions, naturally gluten-free (ensure GF ketchup/Worcestershire).

Final Thoughts: When Comfort Meets Conscious Cooking

If there’s one thing I’ve learned in my kitchen—and from years of balancing bold flavors with feel-good ingredients—it’s this: comfort food doesn’t have to mean compromise. This Skinny BBQ Chicken Mac & Cheese is living proof that you can wrap yourself in creamy, cheesy bliss and still walk away feeling light, energized, and proud of what you just put on the table.

This dish is soulful and smart. It brings together the smoky tang of backyard BBQ, the familiar hug of macaroni and cheese, and a modern twist that respects your health goals. It’s the kind of meal you make once… and then again the next week because the family won’t stop asking for it.

So whether you’re meal-prepping for the week, feeding a house full of hungry kiddos, or just need a bowl of something that tastes like home—you’ve got a new favorite in your back pocket.

Remember: good cooking isn’t always fancy. It’s food that makes you feel hugged, whole, and happy. This one checks every box.

💛 From my New Orleans heart to your kitchen table—keep it cozy, keep it creative, and keep the comfort coming.