High Protein Meal Prep: Crispy Chicken, Mac and Creamy Chilli Yogurt Sauce
This high protein meal prep recipe features crispy air-fried chicken breast, creamy mac and cheese, and a chilli yogurt sauce. Easy to make, macro-friendly, and over 70g of protein per serve.
Ingredients
Crispy Chicken Breast
- 900g (1.9lb) - Chicken Breast, Butterflied
- 2 tsp (8g) - Onion Powder
- 2 tsp (8g) - Garlic Powder
- 2 tsp (8g) - Smoked Paprika
- 125g (4.4oz) - Panko Bread Crumbs
- 3 - Eggs
- Spray Oil
- Salt & Pepper
High-Protein Mac & Cheese
- 400g (14oz) - High Protein Pasta of Choice
- 375ml (380g) - Low-Fat Milk
- 100g (3.5oz) - Cheddar Cheese
- 75g (2.6oz) - Low-Fat Mozzarella Cheese
- 4 - Low-Fat Cheese Slices
- 1 Tbsp (20g) - Dijon Mustard
- Salt & Pepper
Chilli Yogurt
- ⅔ Cup (180g) - High Protein Greek Yogurt
- 1 Tbsp (20g) - Chilli Sauce of Choice
- Salt to Taste
Instructions
- 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.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Let the meal cool completely before sealing in an airtight container. Store in the fridge for up to 4 days. If freezing, store only the chicken and mac and cheese — do not freeze the yogurt sauce, as it may split. Freeze for up to 2 months.
Reheating Instructions
Reheat the mac and cheese in the microwave with a splash of milk to loosen the sauce. Reheat the chicken separately in the oven or air fryer at 180°C for 5–7 minutes until hot and crispy. Add the yogurt sauce fresh after reheating.
Watch How To Make The Recipe
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Great recipe, family loves it
Great to hear! Thank you.