If you’re looking for a creamy, rich, and absolutely irresistible chicken dish that’s also high in protein, you’ve come to the right place! This High-Protein Marry Me Chicken is a healthier twist on the classic recipe, packed with bold flavors, tender chicken, and a creamy sauce—all without the heavy cream.
Why is it called “Marry Me Chicken”? Legend has it that this dish is so good, it could inspire a marriage proposal! While we can’t promise wedding bells, we can promise a mouthwatering meal that will impress anyone at your dinner table.
This version keeps things protein-packed and nutritious by swapping heavy cream for Greek yogurt, giving you a deliciously creamy texture without the extra fat. Plus, it’s quick to make, so you can whip up a gourmet meal in under 30 minutes!
Why You’ll Love This Recipe
✔ High in Protein – Each serving packs around 40g of protein, making it perfect for fitness lovers and meal preppers.
✔ Easy & Quick – Ready in just 30 minutes, with minimal ingredients.
✔ Rich & Creamy – You’ll get all the comfort food vibes without the guilt.
✔ Versatile – Serve it over pasta, rice, or veggies for a balanced meal.
Ingredients
For the Chicken:
- 2 large boneless, skinless chicken breasts (or 4 small ones)
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & black pepper to taste
For the Sauce:
- 1 tbsp olive oil
- 1 tbsp butter (optional, for extra richness)
- 3 cloves garlic, minced
- 1 cup chicken broth (low sodium)
- ½ cup Greek yogurt (or light cream for a protein-packed alternative)
- ½ cup grated Parmesan cheese
- ½ cup sun-dried tomatoes, chopped
- 1 tsp red pepper flakes (optional for spice)
- 1 tsp Italian seasoning
- Fresh basil for garnish
Instructions
Step 1: Season & Sear the Chicken
- Pat the chicken dry and season both sides with garlic powder, paprika, salt, and black pepper.
- Heat olive oil in a large pan over medium heat.
- Sear the chicken for 4-5 minutes per side until golden brown. Remove and set aside.
Step 2: Make the Creamy Sauce
- In the same pan, add butter and minced garlic, sautéing for about 1 minute until fragrant.
- Pour in chicken broth, scraping up any browned bits from the bottom of the pan for extra flavor.
- Stir in sun-dried tomatoes, red pepper flakes, and Italian seasoning.
Step 3: Thicken the Sauce
- Reduce heat to low and whisk in Greek yogurt until smooth and creamy.
- Add grated Parmesan cheese, stirring until fully melted into the sauce.
Step 4: Combine & Simmer
- Return the seared chicken to the pan, spooning some sauce over the top.
- Cover and let it simmer for 5-7 minutes until the chicken is cooked through.
- Garnish with fresh basil and serve hot!
Serving Suggestions
This High-Protein Marry Me Chicken pairs well with:
🍃 Zucchini noodles or cauliflower rice for a low-carb option.
🍚 Quinoa, brown rice, or whole wheat pasta for a fiber-rich meal.
🥦 Steamed broccoli, roasted asparagus, or a fresh salad for extra nutrients.
Nutritional Information (Per Serving)
(Approximate values based on ingredients used)
- Calories: ~350-400 kcal
- Protein: ~40g
- Carbs: ~10-12g
- Fats: ~15-18g
Tips & Variations
💡 Make it Dairy-Free: Swap Greek yogurt with coconut cream and use dairy-free Parmesan.
💡 Extra Protein Boost: Add mushrooms, spinach, or chickpeas to the sauce.
💡 Spicy Kick: Increase the red pepper flakes for extra heat.
💡 Meal Prep Friendly: Store leftovers in an airtight container for up to 3 days in the fridge.
FAQs
1. Why is it called “Marry Me Chicken”?
The dish got its name because it’s so delicious and creamy that it could make someone propose after just one bite! It’s a fan-favorite comfort food with an irresistible sauce.
2. Can I make this recipe dairy-free?
Yes! Simply replace the Greek yogurt with coconut cream and use a dairy-free Parmesan substitute. The sauce will still be creamy and flavorful.
3. What’s the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of chicken broth to loosen the sauce if needed.
4. Can I use chicken thighs instead of chicken breasts?
Absolutely! Boneless, skinless chicken thighs work great and add extra juiciness. Just adjust the cooking time slightly, as thighs take a bit longer to cook through.
5. Is this recipe gluten-free?
Yes! The ingredients in the sauce are naturally gluten-free. Just be sure to pair it with a gluten-free side like cauliflower rice or zucchini noodles.
6. What can I serve with Marry Me Chicken?
It pairs well with:
- Low-carb options: Zucchini noodles, spaghetti squash, cauliflower rice
- Healthy carbs: Quinoa, brown rice, or whole wheat pasta
- Veggies: Roasted asparagus, broccoli, or a side salad
7. Can I make this in advance for meal prep?
Yes! This recipe is meal prep-friendly. Store portions in meal prep containers and refrigerate. Just reheat before serving, and it’ll taste just as good!
8. How can I make this dish even higher in protein?
- Use extra chicken breast
- Add chickpeas or white beans to the sauce
- Sprinkle in more Parmesan or nutritional yeast for extra protein
9. Can I freeze Marry Me Chicken?
Yes, but with some adjustments. The sauce may slightly change texture when frozen. To freeze:
- Cool completely and store in an airtight container for up to 2 months.
- When reheating, add a splash of chicken broth and whisk to restore creaminess.
10. Can I make this in a slow cooker?
Yes! To make Slow Cooker Marry Me Chicken:
- Season and sear the chicken, then transfer it to the slow cooker.
- Add all sauce ingredients except the Greek yogurt and Parmesan.
- Cook on low for 4-5 hours or high for 2-3 hours.
- Stir in Greek yogurt and Parmesan at the end before serving.
Final Thoughts
This High-Protein Marry Me Chicken is the perfect combination of comfort food and clean eating. It’s creamy, flavorful, and packed with protein—great for a quick weeknight dinner, meal prepping, or impressing your loved ones.
Give this recipe a try and let me know—did it live up to the hype? 😍👇
High-Protein Marry Me Chicken Recipe
Ingredients
For the Chicken
- 2 large boneless skinless chicken breasts (or 4 small ones)
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & black pepper to taste
For the Sauce
- 1 tbsp olive oil
- 1 tbsp butter optional, for extra richness
- 3 cloves garlic minced
- 1 cup chicken broth low sodium
- ½ cup Greek yogurt or light cream for a protein-packed alternative
- ½ cup grated Parmesan cheese
- ½ cup sun-dried tomatoes chopped
- 1 tsp red pepper flakes optional for spice
- 1 tsp Italian seasoning
- Fresh basil for garnish
Instructions
Step 1: Season & Sear the Chicken
- Pat the chicken dry and season both sides with garlic powder, paprika, salt, and black pepper.
- Heat olive oil in a large pan over medium heat.
- Sear the chicken for 4-5 minutes per side until golden brown. Remove and set aside.
Step 2: Make the Creamy Sauce
- In the same pan, add butter and minced garlic, sautéing for about 1 minute until fragrant.
- Pour in chicken broth, scraping up any browned bits from the bottom of the pan for extra flavor.
- Stir in sun-dried tomatoes, red pepper flakes, and Italian seasoning.
Step 3: Thicken the Sauce
- Reduce heat to low and whisk in Greek yogurt until smooth and creamy.
- Add grated Parmesan cheese, stirring until fully melted into the sauce.
Step 4: Combine & Simmer
- Return the seared chicken to the pan, spooning some sauce over the top.
- Cover and let it simmer for 5-7 minutes until the chicken is cooked through.
- Garnish with fresh basil and serve hot!
