High-Protein Marry Me Chicken

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If you haven’t tried Marry Me Chicken yet, let me just say: you’re in for something unforgettable. This high-protein twist on the beloved classic is everything you want in a comforting, flavorful dinner — juicy chicken breasts seared to golden perfection, swimming in a creamy, garlicky sauce dotted with sun-dried tomatoes and fresh herbs. It’s rich, savory, and deeply satisfying, but with a balanced macronutrient profile that makes it perfect for a high-protein lifestyle.

I created this version with fitness-focused eaters in mind, without sacrificing the soul of the original dish. Whether you’re meal prepping for the week or planning a cozy date night, this recipe hits the sweet spot between indulgence and nourishment. And yes, it just might inspire a proposal — even if it’s just someone begging you to make it again.

Why You’ll Love This High-Protein Marry Me Chicken

This recipe has everything going for it: bold flavor, creamy texture, and lean protein. It’s easy enough for a weeknight, yet impressive enough for guests. The magic is in the sauce, where garlic, sun-dried tomatoes, and a splash of cream come together to hug every bite of chicken. Plus, it reheats beautifully, making it a great option for leftovers.

What Kind of Chicken Should I Use?

For the best results, I recommend using boneless, skinless chicken breasts. They’re high in protein and lean, making them a great choice for those tracking macros. If you’re worried about dryness, a good sear and finishing the chicken in the sauce keeps everything juicy and tender. You can also use chicken thighs if you prefer a richer, more flavorful cut.

Options for Substitutions

• Dairy-Free: Swap out heavy cream for full-fat coconut milk or a plant-based cream alternative.
• Low-Fat: Use half-and-half instead of heavy cream to reduce fat content without losing creaminess.
• Sun-Dried Tomatoes: If you don’t have these, roasted red peppers make a great alternative with a similar sweetness and texture.
• Protein Boost: Stir in a few tablespoons of unflavored collagen or a small scoop of plain Greek yogurt into the sauce.
• Herbs: Don’t stress if you don’t have fresh thyme. Dried Italian herbs or even rosemary can step in nicely.

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Ingredients for This High-Protein Marry Me Chicken

• Chicken Breasts – These are the star of the show, delivering lean, high-quality protein. Choose thick, boneless, skinless breasts for the best sear and texture.
• Olive Oil – Used to sear the chicken, giving it that golden-brown crust while keeping it juicy.
• Garlic – Freshly minced garlic infuses the creamy sauce with bold, aromatic flavor.
• Sun-Dried Tomatoes – These add a sweet-tart punch and chewy texture that complements the richness of the cream.
• Chicken Broth – Helps build the base of the sauce while intensifying the savory depth.
• Heavy Cream – Brings the lush, velvety texture to the sauce. Essential for that indulgent finish.
• Parmesan Cheese – Adds salty, umami-rich flavor and helps thicken the sauce.
• Fresh Thyme – Delivers an earthy note that lifts the creaminess and balances the whole dish.
• Salt & Pepper – Essential for seasoning and enhancing the flavors throughout.
• Red Pepper Flakes (optional) – Just a pinch can give your sauce a subtle kick if you like a bit of heat.

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Step 1: Prepare the Chicken

Pat your chicken breasts dry with paper towels, then season both sides generously with salt and pepper. A dry surface ensures better browning when searing.

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Step 2: Sear the Chicken

Heat olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for 4–5 minutes per side, or until golden brown. They don’t need to be cooked through at this point – they’ll finish in the sauce. Remove and set aside.

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Step 3: Sauté the Garlic

Reduce heat to medium and add a touch more oil if needed. Toss in the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it.

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Step 4: Deglaze and Build the Sauce

Pour in the chicken broth, scraping up the flavorful browned bits from the bottom of the pan. Let it simmer for a minute or two before stirring in the heavy cream, Parmesan, and sun-dried tomatoes.

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Step 5: Simmer the Sauce

Stir everything together and let the sauce simmer for 3–5 minutes until it starts to thicken. Add thyme and optional red pepper flakes at this stage.

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Step 6: Return Chicken to Pan

Place the seared chicken breasts back into the skillet, spoon some sauce over the top, and cover. Let simmer on low for 7–10 minutes until the chicken is cooked through (internal temp of 165°F).

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Step 7: Rest and Serve

Once done, remove the chicken from the heat and let it rest a few minutes before slicing. Serve with sauce generously spooned over the top and garnish with more thyme if desired.

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How Long to Prepare the High-Protein Marry Me Chicken

Prep Time: Prepping this dish takes about 10–15 minutes. That includes trimming and seasoning the chicken, mincing garlic, and gathering your ingredients. Having everything ready to go makes the cooking process smooth and quick.

Cook Time: The actual cooking time clocks in around 25–30 minutes, depending on the thickness of your chicken breasts. Searing, simmering the sauce, and finishing the chicken in the skillet ensures a flavorful, well-cooked result. Altogether, you’re looking at a 40–45 minute meal from start to finish.

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Tips for Perfect High-Protein Marry Me Chicken

• Use a meat thermometer to ensure your chicken reaches 165°F without overcooking.
• Don’t rush the sear – a proper golden crust locks in moisture and builds flavor.
• Let the sauce simmer uncovered for a few minutes to thicken naturally before returning the chicken.
• Fresh Parmesan melts better and adds more flavor than pre-shredded.
• If meal prepping, slice the chicken before storing so it reheats more evenly.

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Watch Out for These Mistakes While Cooking

• Using Cold Chicken: Let your chicken rest at room temperature for 15 minutes before cooking to avoid uneven cooking.
• Crowding the Pan: Overcrowding prevents a proper sear. Cook in batches if needed.
• Overheating the Garlic: Garlic burns fast; cook it gently to avoid bitterness.
• Skipping the Deglaze: Don’t miss this step – those browned bits add big flavor to the sauce.
• Adding Cheese Too Early: Stir in Parmesan after the sauce simmers to prevent curdling.

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What to Serve With High-Protein Marry Me Chicken?

1. Garlic Mashed Cauliflower

A creamy, low-carb alternative to potatoes that pairs beautifully with the rich sauce.

2. Roasted Asparagus

Simple, crispy-tender asparagus adds freshness and fiber to the plate.

3. Zucchini Noodles

A great high-protein, low-carb pairing that soaks up the sauce wonderfully.

4. Brown Rice or Quinoa

Adds heartiness and whole grains, perfect if you want extra energy or post-workout fuel.

5. Side Salad with Balsamic Vinaigrette

The tangy vinaigrette helps cut through the creaminess for a balanced meal.

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Storage Instructions

Refrigerator: Store leftover chicken in an airtight container with the sauce for up to 4 days. Slice the chicken before storing to make reheating easier.

Freezer: This dish freezes well. Let everything cool completely before storing in freezer-safe containers. Freeze for up to 2 months.

Reheating: Gently reheat on the stovetop over medium-low heat with a splash of broth or cream to loosen the sauce. Microwaving is also fine but do it in short intervals to avoid drying the chicken.

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Estimated Nutrition (Per Serving)

• Calories: ~390 kcal
• Protein: 38g
• Fat: 22g
• Saturated Fat: 10g
• Carbohydrates: 6g
• Fiber: 1g
• Sugar: 3g
• Sodium: 420mg

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Frequently Asked Questions

What makes this version high-protein?

Using lean chicken breasts and keeping the focus on the meat boosts protein content while keeping carbs and fats balanced.

Can I use chicken thighs instead?

Yes! Thighs are juicier and a bit more forgiving, but slightly higher in fat.

Is this recipe gluten-free?

Absolutely, as long as you use a gluten-free chicken broth and double-check all packaged ingredients.

Can I make this ahead of time?

Definitely. It stores well and tastes just as good the next day, if not better.

What if I don’t have sun-dried tomatoes?

Roasted red peppers or even cherry tomatoes sautéed until soft can be great stand-ins.

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Conclusion

High-Protein Marry Me Chicken is more than just a viral dish – it’s a smart, satisfying way to enjoy creamy, flavorful comfort food while staying aligned with your nutrition goals. With simple ingredients, a quick cook time, and a sauce that’s basically drinkable, it deserves a spot in your regular dinner rotation. Whether you’re cooking for guests or just treating yourself, this dish makes an impression every single time.

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