High-Protein Marry Me Chicken (Creamy & Easy)

This High-Protein Marry Me Chicken is creamy, tangy, and just a little spicy — rich Parmesan and sun-dried tomatoes meet a silky cream and Greek yogurt sauce that coats seared chicken breasts. The texture is smooth and velvety from the cream and yogurt, with tender, golden-brown chicken and pops of sun-dried tomato and fresh basil. It’s an easy, weeknight-friendly dish that feels special enough for guests. Ready in about 30–40 minutes, it pairs well with rice, pasta, or a simple green salad for a quick, satisfying meal. For a classic base reference, see this Marry Me Chicken guide for more plating ideas.

Why You’ll Love This High-Protein Marry Me Chicken (Creamy & Easy)

• High in protein: four chicken breasts make this a muscle-friendly, filling main dish.
• Fast weeknight dinner: sears quickly and the sauce comes together in minutes.
• Rich, creamy sauce without being heavy: Greek yogurt lightens texture while keeping creaminess.
• Flavorful layers: garlic, sun-dried tomatoes, Parmesan, and basil create depth.
• Flexible sides: serve with pasta, rice, mashed potatoes, or vegetables.
• Easy pantry-friendly ingredients: uses simple staples you likely have on hand.
• Make-ahead friendly: components can be prepped before cooking to save time.
• Impressive but simple: great for a date night or a family meal with minimal fuss.

What Is High-Protein Marry Me Chicken (Creamy & Easy)?

High-Protein Marry Me Chicken is a pan-seared chicken breast served with a creamy, savory sauce made from heavy cream, Greek yogurt, Parmesan, sun-dried tomatoes, and a touch of chicken broth. It tastes rich and tangy with bright tomato notes and a little heat from red pepper flakes. The cooking method is searing the chicken, then deglazing and simmering a quick cream-based sauce in the same skillet so the sauce picks up browned chicken flavor. The overall vibe is comforting and a bit indulgent, yet easy enough for a weeknight or casual dinner. It also works well for brunch-style meals when paired with simple sides.

Ingredients for High-Protein Marry Me Chicken (Creamy & Easy)

For the Base

• 4 boneless, skinless chicken breasts (about 1.5 lbs) (Pounded to even thickness)
• Salt and black pepper to taste
• 1 tsp dried oregano

For Cooking

• 1 tbsp olive oil
• 1 tbsp butter

For the Sauce

• 4 cloves garlic (minced)
• 1/2 cup chicken broth
• 1/2 cup heavy cream
• 1/2 cup plain Greek yogurt (Full-fat recommended for creaminess)
• 1/2 cup parmesan cheese (freshly grated)
• 1/2 cup sun-dried tomatoes in oil (drained and chopped)
• 1/4 tsp red pepper flakes (or more, to taste)

To Finish

• 1/4 cup fresh basil (chopped)
• Salt and black pepper to taste

Ingredient Notes (Substitutions, Healthy Swaps)

• Greek yogurt: Full-fat is recommended for creaminess. For lower fat, use 2% Greek yogurt but expect a slightly tangier, less rich sauce. Avoid non-dairy yogurt unless it’s unsweetened and savory.
• Heavy cream: You can use half-and-half in a pinch but the sauce will be thinner and less rich. Simmer longer to thicken.
• Parmesan: Freshly grated Parm melts and flavors the sauce best. Pre-grated works but may not melt as smoothly.
• Sun-dried tomatoes: If you only have dry-packed sun-dried tomatoes, rehydrate briefly in warm water and drain. Oil-packed adds flavor; drain the oil but reserve a teaspoon if you want extra tomato oil flavor.
• Chicken broth: Use low-sodium broth to control salt. Water + bouillon works if needed.
• Red pepper flakes: Adjust to taste or omit for no heat.

Step-by-Step Instructions

Step 1 – Prep and season the chicken
Pat the chicken breasts dry and pound them to an even thickness if needed. Season generously on both sides with salt, black pepper, and the dried oregano.
Visual cue: The chicken should be evenly flat so it cooks through in the same time.

Step 2 – Sear the chicken
In a large skillet, heat the olive oil and butter over medium-high heat. Add the chicken breasts and cook for 5–7 minutes on each side, until golden brown and cooked through (internal temperature reaches 165°F). Remove the chicken from the skillet and set aside on a plate.
Pro cue: Do not crowd the pan. If the chicken isn’t browning, raise the heat slightly until it browns then lower to finish cooking.

Step 3 – Cook the garlic
Reduce the heat to medium. Add the minced garlic to the skillet and cook for about 30–60 seconds until fragrant, being careful not to burn it.
Visual cue: Garlic should be fragrant and slightly golden — not brown or bitter.

Step 4 – Deglaze the pan
Pour in the chicken broth to deglaze the pan, using a wooden spoon to scrape up any flavorful browned bits from the bottom of the skillet. Let the broth reduce for about a minute.
Pro cue: Scraping the pan adds deep flavor to the sauce, so take your time to lift those bits.

Step 5 – Make the creamy sauce
Stir in the heavy cream and bring to a gentle simmer. Reduce heat to low, then whisk in the Greek yogurt and grated Parmesan cheese until the sauce is smooth and creamy. Allow it to simmer for 2–3 minutes to thicken.
Visual cue: Sauce should thicken slightly and coat the back of a spoon.

Step 6 – Add tomatoes and spice
Stir in the chopped sun-dried tomatoes and red pepper flakes. Season the sauce with additional salt and pepper to taste.

Step 7 – Return chicken and finish
Return the seared chicken breasts to the skillet. Spoon the creamy sauce over the chicken. Let it warm through for a minute or two. Garnish with fresh chopped basil and serve immediately.
Pro cue: Warm through just long enough to reheat the chicken and meld flavors; overcooking will dry the chicken.

Pro Tips for Success

• Pound chicken to even thickness so all pieces finish at the same time.
• Pat chicken dry before seasoning to get a good sear and color.
• Use medium-high heat for searing, then lower heat for sauce to avoid breaking the yogurt.
• Whisk yogurt in off the heat or on low so it blends smoothly and doesn’t curdle.
• Drain sun-dried tomatoes well to avoid adding too much oil to the sauce.
• Taste and adjust salt last — Parmesan and broth can be salty.
• Use a meat thermometer: remove chicken at 165°F for safe, juicy meat.
• If sauce is too thin, simmer a little longer. If too thick, add a splash of broth.

Flavor Variations

• OPTIONAL: Add a splash of lemon juice (1 tsp) when finishing for a bright lift.
• OPTIONAL: Stir in 2 cups baby spinach at the end until wilted for extra greens.
• OPTIONAL: Swap sun-dried tomatoes for halved cherry tomatoes for a fresher, lighter flavor (add a minute more to simmer time).
• OPTIONAL: Add 1/4 cup sliced roasted red peppers for smoky sweetness.
• OPTIONAL: Stir in a tablespoon of pesto with the basil for an herbal boost.
• OPTIONAL: Top with toasted pine nuts for crunch and nutty flavor.

Serving Suggestions

• Serve over cooked pasta (linguine or penne) and spoon extra sauce on top.
• Pair with steamed rice or cauliflower rice to soak up the sauce.
• Place on a bed of mashed potatoes for a cozy, comforting bowl.
• Serve alongside roasted or steamed vegetables (broccoli, asparagus, green beans).
• Plate with a simple mixed green salad and crusty bread to mop up sauce.
• For a low-carb plate, serve with sautéed zucchini noodles or a green vegetable mash.

Make-Ahead, Storage & Reheating

• Make-ahead: Pound and season chicken, chop sun-dried tomatoes, and grate Parmesan up to 24 hours before cooking. Store covered in the fridge.
• Store sauce separately or with chicken in an airtight container up to 3–4 days in the refrigerator.
• Reheating: Gently reheat in a skillet over low heat with a splash of chicken broth or water to loosen the sauce. Avoid high heat to prevent the yogurt from splitting.
• Note: Texture changes: cream and yogurt sauces thicken and may tighten when cold. Reheat slowly and add liquid to restore creaminess.

Storage and Freezing Instructions

• Refrigerate: Store cooked chicken and sauce together for up to 3–4 days in airtight containers.
• Freezing: Freezing cream-based sauces can change texture; freezing is not recommended for best quality. If you must freeze, freeze the cooked chicken separately (without sauce) for up to 3 months and freeze sauce in a separate airtight container with a little extra broth to help re-suspend the dairy on thawing.
• Thawing and reheating: Thaw overnight in the fridge, then reheat gently on the stove with a splash of broth. For best results, reheat the chicken and sauce together slowly to recombine.

Nutrition Facts (Per Serving)

Calories | Protein | Carbs | Fat | Fiber | Sodium
—|—:|—:|—:|—:|—:
Approx. 464 kcal | 60 g | 8 g | 26 g | 1 g | 820 mg

Estimates vary by brands and portions.

FAQ About High-Protein Marry Me Chicken (Creamy & Easy)

Q: My sauce is too thin. How do I thicken it?
A: Simmer on low a few more minutes to reduce and thicken. You can also whisk in a small pinch of cornstarch mixed with cold water (slurry) if needed.

Q: My sauce split or curdled. What went wrong?
A: High heat or adding yogurt directly on high heat causes splitting. Lower the heat, and whisk yogurt in slowly off the heat or on low, then warm gently.

Q: How can I tell when chicken is done without a thermometer?
A: Cut into the thickest part; juices should run clear and center should be white, not pink. A thermometer at 165°F is best for accuracy.

Q: Can I use chicken thighs instead of breasts?
A: Yes, but adjust cook time. Sear thighs longer and ensure the internal temperature reaches 165°F. Thighs may need 1–2 more minutes per side.

Q: Can I make this dairy-free?
A: This recipe relies on dairy for texture and flavor. For a dairy-free version, try coconut cream and a dairy-free Parmesan alternative, but flavor and texture will change.

Q: How do I reduce sodium?
A: Use low-sodium chicken broth and less Parmesan or a lower-sodium cheese, and add salt sparingly to taste.

TastyInspo Notes

• Finish with a thin drizzle of reserved sun-dried tomato oil for a glossy, flavorful touch.
• Slice the chicken before serving and fan on the plate for a restaurant-style look.
• Use fresh basil leaves whole for garnish to add freshness and color.
• Serve with lemon wedges on the side for guests who like a citrus pop.
• Warm plates slightly before serving to keep the sauce from cooling too fast.

Troubleshooting

• Bland sauce: Taste and add a pinch more salt or extra Parmesan. Deglaze thoroughly to capture those brown bits.
• Overcooked chicken: Pound to even thickness and follow the 5–7 minute sear per side. Use a thermometer and remove at 165°F.
• Watery sauce: Simmer a few more minutes to reduce. If using lower-fat yogurt or milk, expect thinner sauce.
• Burnt garlic: Cook garlic on medium and watch closely; remove pan from heat if it starts to brown too fast.
• Sauce too salty: Add a splash of cream, a spoonful of plain Greek yogurt, or a touch of water or unsalted broth to balance it.
• Yogurt curdled: Remove pan from heat, stir in yogurt off-heat, then return to very low heat to warm gently.

Final Thoughts

This High-Protein Marry Me Chicken gives you a rich, creamy dinner that’s easy to make and full of flavor. It balances comfort and speed, and it’s flexible enough to adapt to your tastes and sides. With simple prep and a few smart steps, you’ll have a crowd-pleasing plate in under an hour.

Conclusion

If you want another tested take or inspiration, check the Best High-Protein Marry Me Chicken Recipe – Delish for more tips and variations.