A lighter, protein-packed version of the classic Marry Me Chicken, featuring tender seared chicken breast in a creamy garlic-Parmesan sauce with sun-dried tomatoes and spinach.
Ingredients — 4 servings
Chicken
4 boneless, skinless chicken breasts, about 6 oz (170 g) each
1 tsp Italian seasoning
½ tsp garlic powder
½ tsp paprika
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil
Creamy High-Protein Sauce
4 cloves garlic, minced
â…“ cup (80 g) sun-dried tomatoes, thinly sliced
1 cup (240 ml) low-sodium chicken broth
½ cup (120 ml) low-fat evaporated milk
½ cup (120 g) plain nonfat Greek yogurt
â…“ cup (30 g) freshly grated Parmesan cheese
2 cups fresh baby spinach
½ tsp Italian seasoning
¼ tsp red pepper flakes, optional
½ tsp black pepper
¼ tsp salt, or to taste
1 tsp lemon juice
2 tbsp fresh basil or parsley, chopped
Instructions
1. Prepare the chicken
Pat the chicken breasts dry with paper towels. If they are very thick, carefully slice them horizontally or pound them to an even thickness.
Season both sides with Italian seasoning, garlic powder, paprika, salt, and black pepper.
2. Sear the chicken
Heat the olive oil in a large skillet over medium-high heat.
Add the chicken and cook for about 4–5 minutes per side, depending on thickness, until beautifully golden on the outside.
Transfer the chicken to a plate. It does not need to be completely cooked through yet because it will finish cooking in the sauce.
3. Build the sauce
Reduce the heat to medium.
Add the minced garlic and sun-dried tomatoes to the same skillet. Cook for about 30–60 seconds, stirring constantly so the garlic doesn’t burn.
Pour in the chicken broth and scrape the browned bits from the bottom of the pan.
Simmer for 2–3 minutes.
4. Add the creamy ingredients
Lower the heat.
Whisk the evaporated milk and Greek yogurt together in a small bowl. Add this mixture gradually to the skillet while stirring.
Do not boil the yogurt mixture, as high heat can cause it to separate.
Add the Parmesan, Italian seasoning, black pepper, and red pepper flakes.
Stir until the sauce becomes creamy.
5. Add spinach
Add the fresh spinach and cook for 1–2 minutes, just until wilted.
Stir in the lemon juice.
6. Return the chicken
Place the seared chicken breasts back into the skillet.
Spoon the creamy sauce over the chicken. Cover loosely and simmer over low heat for approximately 5–8 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
7. Finish and serve
Remove from the heat and sprinkle with fresh basil or parsley.
Allow the chicken to rest for about 3–5 minutes before serving.
Spoon plenty of the creamy sun-dried tomato sauce over each chicken breast.
Approximate Nutrition — Per Serving
Estimated using 6 oz chicken breast, nonfat Greek yogurt, low-fat evaporated milk, and the listed ingredients.
Calories: ~430–470 kcal
Protein: ~55–60 g
Carbohydrates: ~12–15 g
Fat: ~15–18 g
Fiber: ~2–3 g
Sugar: ~6–8 g
Sodium: ~650–850 mg
Actual nutrition will vary according to the chicken size, Parmesan, broth, and sun-dried tomatoes used.
Nut & Allergen Information
Tree nuts: None in the basic recipe.
Peanuts: None.
Dairy: Yes — Greek yogurt, evaporated milk, and Parmesan contain dairy.
Gluten: Naturally gluten-free, but check the labels of chicken broth, seasonings, and sun-dried tomatoes to ensure they are certified gluten-free if needed.
Eggs: None.
Soy: None in the basic recipe.
Nut-Free Version
The recipe is already nut-free. If adding toppings, avoid pine nuts, almonds, walnuts, or other tree nuts.
Dairy-Free Version
Use an unsweetened dairy-free high-protein yogurt and dairy-free Parmesan alternative. Make sure the products are suitable for your dietary requirements.
Best Serving Options
For an especially high-protein meal, serve the chicken with:
Steamed broccoli
Green beans
Roasted asparagus
Cauliflower rice
Zucchini noodles
A large leafy salad
For a more substantial meal, serve over brown rice, quinoa, or whole-grain pasta.
Tips for the Best Marry Me Chicken
Don’t overcook the chicken. Use a meat thermometer and remove it when the thickest part reaches 165°F (74°C).
Use freshly grated Parmesan for a smoother sauce.
Keep the heat low after adding Greek yogurt to prevent curdling.
Oil-packed sun-dried tomatoes provide excellent flavor. Drain them before slicing.
For extra garlic flavor, add another clove of freshly minced garlic.
A small amount of lemon juice at the end brightens the rich sauce.
Let the chicken rest briefly before serving so it stays juicy.
Q&A
Q: Why is it called Marry Me Chicken?
The name comes from the idea that the creamy, flavorful chicken is so delicious it could inspire a marriage proposal. It is a popular recipe name rather than a traditional dish with a specific historical origin.
Q: How do I make this recipe even higher in protein?
Use large chicken breasts and serve the dish with a high-protein side such as Greek-yogurt-based vegetables, quinoa, or high-protein pasta.
Q: Can I use chicken thighs?
Yes. Boneless, skinless chicken thighs work very well, although they generally contain more fat than chicken breast.
Q: Can I use regular milk instead of evaporated milk?
Yes, but the sauce may be slightly thinner. Evaporated milk provides a creamier texture without requiring a large amount of heavy cream.
Q: Can I use cottage cheese instead of Greek yogurt?
Yes. Blend the cottage cheese until smooth before adding it to the sauce for a creamy, protein-rich alternative.
Q: Can I make it spicy?
Yes. Increase the red pepper flakes or add a small amount of cayenne pepper.
Q: Can I make it ahead of time?
Yes. Refrigerate the cooked chicken and sauce in an airtight container for up to 3–4 days.
Q: How should I reheat it?
Reheat gently in a skillet over low to medium-low heat. Add a splash of chicken broth or milk if the sauce becomes too thick.
Q: Can I freeze it?
You can, but creamy sauces containing yogurt and dairy may change texture slightly after freezing and thawing. For the best texture, refrigerating rather than freezing is recommended.
Q: Is this keto-friendly?
It can fit into a lower-carbohydrate diet because the recipe contains relatively few carbohydrates, but the exact carbohydrate count depends on the sun-dried tomatoes, broth, and dairy products used.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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