Buffalo Chicken & Cauliflower Mac & Cheese (45g Protein)

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If you love mac & cheese but want a lighter, protein-packed version that’s easy on digestion, this Buffalo Chicken & Cauliflower Mac & Cheese is a must-try.

It’s creamy, cheesy, and packed with flavor, but instead of heavy pasta, we use soft cauliflower florets to keep it low-carb and gut-friendly.

The shredded buffalo chicken adds a bold, spicy kick while providing over 45g of protein per serving, making this dish filling, satisfying, and still gentle on the stomach. Using Greek yogurt instead of heavy cream keeps the sauce creamy without the heaviness, so you get all the comfort without the bloat.

Why You’ll Love This Buffalo Chicken Mac & Cheese Recipe

• High in protein, low in carbs – Over 45g of protein per serving, perfect for a balanced meal.
• Creamy, cheesy, and indulgent – Without the heaviness of traditional mac & cheese.
• Quick & simple to make – Ready in under 30 minutes with minimal prep.
• Meal-prep friendly – Stores well and reheats beautifully.

Why This Meal Works Well for People on GLP-1 Weight Loss Meds

• High-protein, low-carb balance – Keeps you full without spiking blood sugar.
• Soft and easy to eat – The shredded chicken and cauliflower make it a gentle meal for digestion.
• Shouldn’t trigger acid reflux – Uses Greek yogurt instead of heavy cream to reduce acidity.
• Small portion-friendly – You can eat less while still hitting protein goals.
• Gut-friendly ingredients – No high-fat, greasy components to cause discomfort.

Buffalo Chicken with Cauliflower Mac & Cheese

INGREDIENTS

For the Buffalo Chicken:

• 2 cups cooked, shredded chicken breast
• ¼ cup mild buffalo sauce (Frank’s RedHot or similar)
• ½ tsp garlic powder
• ½ tsp onion powder

For the Cauliflower Mac & Cheese:

• 1 large head cauliflower, cut into florets
• 1 cup shredded cheddar cheese (or dairy-free alternative)
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk (or broth for extra protein)
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp smoked paprika (optional, for flavor)

For Garnish (Optional):

• 1 tbsp crumbled blue cheese (or dairy-free alternative)
• 1 tbsp chopped green onions

INSTRUCTIONS

Step 1: Cook the Cauliflower

1. Bring a large pot of water to a boil.
2. Add cauliflower florets and cook for 7-10 minutes, until fork-tender.
3. Drain well and set aside.

Step 2: Prepare the Buffalo Chicken

1. In a bowl, mix shredded chicken with buffalo sauce, garlic powder, and onion powder.
2. Set aside to allow the flavors to soak in.

Step 3: Make the Cheese Sauce

1. In a pot over low heat, whisk together Greek yogurt, almond milk, salt, pepper, and smoked paprika.
2. Stir in shredded cheddar cheese, mixing until smooth and creamy.

Step 4: Assemble the Mac & Cheese

1. Add cooked cauliflower to the cheese sauce, stirring gently to coat.
2. Fold in the buffalo chicken, making sure everything is well mixed.

Step 5: Serve & Garnish

1. Spoon into serving bowls and top with crumbled blue cheese and chopped green onions if desired.
2. Serve warm and enjoy!

Nutrition (Per Serving, Serves 2)

• Calories: ~480
• Protein: ~45g
• Carbs: ~18g
• Fat: ~20g

Chef’s Tips, Substitutions & Swaps

• For extra creaminess – Stir in an extra ¼ cup Greek yogurt before serving.
• Want more fiber? – Add steamed broccoli or baby spinach for extra nutrients.
• Make it dairy-free – Use nutritional yeast instead of cheese and dairy-free yogurt.
• For extra softness – Let the cauliflower simmer in the cheese sauce for an extra 3 minutes.
• Meal prep tip: Store leftovers in airtight containers for up to 4 days in the fridge.

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