Crispy Chicken Mac & Cheese
Panko-crusted chicken air-fried until properly crisp, no deep frying required, paired with a creamy mac and cheese built for a higher protein hit than the usual version.
Bashing the chicken to an even thickness before breading means it cooks uniformly in the air fryer, no dry edges waiting on an undercooked centre.
A cold chilli yogurt dip on the side cuts through the richness, comfort food that actually holds its own as a meal prep option.
Crispy Chicken Mac & Cheese
CHICKEN · MEAL PREP · MEDIUM
Genuinely crispy, without deep frying
Pressing the panko on firmly after the egg dip is what actually gets it to stick through the air fryer's fan, instead of flaking off partway through cooking.
Heating the milk until just hot, not simmering, before the cheese goes in keeps the sauce smooth rather than risking it splitting or turning oily.
With 70g of protein a serving, this is proper comfort food that still earns its place in a meal prep rotation.
Crispy Chicken Macaroni Cheese
Ingredients
Crispy Chicken Breast
- 900 g Chicken Breast Butterflied
- 8 g Onion Powder
- 8 g Garlic Powder
- 8 g Smoked Paprika
- 125 g Panko Bread Crumbs
- 3 Eggs
- Spray Oil
- Salt & Pepper
High-Protein Mac & Cheese
- 400 g High-Protein Pasta of Choice
- 380 ml Low-Fat Milk
- 100 g Cheddar Cheese
- 75 g Low-Fat Mozzarella Cheese Grated
- 4 slices Low-Fat Cheese
- 20 g Dijon Mustard
- Salt & Pepper
Chilli Yogurt
- 180 g High Protein Greek Yogurt
- 20 g Chilli Sauce of Choice
- Salt to Taste
Method
- Bring a pot of salted water to a boil and cook the pasta for 1 minute less than the packet instructions. Drain and reserve ½ cup of pasta water.
- Butterfly and slice the chicken breast in half. Use a meat tenderiser or a flat-based pan to bash the chicken to an even thickness.
- Place the ingredients into a bowl and add the onion powder, garlic powder, smoked paprika, and salt and pepper. Mix to combine.
- Beat eggs in a bowl and add panko breadcrumbs to a second bowl. Dip the chicken into the egg and press firmly into the breadcrumbs.
- Spray both sides of the chicken thoroughly with spray oil and place into an air fryer basket. Air fry at 200°C (390°F) for 10–12 minutes, flipping the food halfway through, or bake in an oven set at 220°C (430°F) for 18-20 minutes. The chicken should be golden and reach an internal temperature of 74°C.
- Place a large pan over medium heat and add the milk. Heat until hot but not simmering. Gently stir in the cheddar cheese, mozzarella cheese, and low-fat cheese slices, and mix to combine until smooth and melted.
- Add the drained pasta and mix well until it is coated in the cheese sauce. Adjust the consistency of the sauce with the reserved pasta water, if needed—season and set aside.
- In a bowl, add the yogurt and chilli sauce and mix well. Store in the fridge until ready to serve.
Can I bake the chicken instead of using an air fryer?⌄
Yes, bake at 220°C (430°F) for 18 to 20 minutes instead. Check it's reached 74°C internally either way, since oven times can vary a bit more than an air fryer.
Why does the milk need to stay below a simmer before adding the cheese?⌄
Pushing it to a simmer risks the cheese sauce splitting or turning oily instead of staying smooth. Hot but gentle is all it needs.
Can I use regular pasta instead of high-protein pasta?⌄
Yes, it'll work exactly the same way in the sauce. You'll just lose some of the extra protein per serving that the high-protein pasta adds.
How do I keep the chicken crispy after reheating?⌄
Air fry or oven it again rather than microwaving, 5 to 7 minutes at 180°C is enough to bring the crunch back without drying it out.
