High Protein Marry Me Chicken — 45g Protein

This high protein marry me chicken is the one-pan dinner that earned its name: golden chicken breasts simmered in a creamy sun-dried tomato and parmesan sauce with garlic and spinach. It has 45g of protein and about 460 calories per serving, it is ready in 30 minutes, and there is only one pan to wash.

The sauce is the whole point — sun-dried tomatoes, garlic, parmesan and cream, with the browned bits from searing the chicken scraped up into it. Sear the chicken properly first and do not crowd the pan, or it steams instead of browning and the sauce loses its base flavour.

Why you’ll love it

• 45g protein per serving, about 460 calories
• One pan, 30 minutes, minimal washing up
• Creamy sun-dried tomato sauce, no cream cheese needed
• Works with rice, pasta or just bread

Ingredients

• 4 chicken breasts (about 700g total)
• 1 tsp garlic powder
• 1 tsp paprika
• Salt and black pepper
• 1 tbsp olive oil
• 3 garlic cloves, minced
• 1/2 cup sun-dried tomatoes in oil, drained and sliced
• 1 tsp Italian seasoning
• 1/2 tsp chilli flakes (optional)
• 1 cup chicken stock
• 3/4 cup heavy cream
• 1/2 cup grated parmesan
• 2 handfuls baby spinach
• Fresh basil, to serve

Equipment used

• A large skillet or frying pan with a lid (about 30cm), for the whole dish
• A garlic press, for the garlic
• Kitchen tongs, for turning the chicken

Instructions

1. Season the chicken breasts with garlic powder, paprika, salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Sear the chicken 5–6 minutes per side until golden, then set aside on a plate.
3. Turn the heat to medium. Add the garlic, sun-dried tomatoes, Italian seasoning and chilli flakes; cook 1 minute until fragrant.
4. Pour in the chicken stock, scraping up the browned bits from the pan. Stir in the cream and parmesan and simmer 3–4 minutes until slightly thickened.
5. Return the chicken to the pan with the spinach. Cover and simmer 5 minutes until the chicken is cooked through and the spinach has wilted. Rest 2 minutes, scatter basil and serve.

Tips

• Do not overcook the chicken — take it out when it reaches 74°C inside; it finishes in the sauce.
• If the sauce gets too thick, loosen it with a splash of stock.
• The sauce keeps 3 days in the fridge; reheat it gently so the cream does not split.
• Swap the spinach for kale if you like — add it a few minutes earlier so it softens.

Nutrition (per serving) — estimated

Estimated nutrition per serving. These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Creamy Garlic Chicken
• High Protein Chicken Meal Prep Bowls
• High Protein Slow Cooker Chicken

FAQ

Why is it called marry me chicken? The story goes that the creamy sun-dried tomato sauce is so good it inspires proposals. We cannot promise that — but the 45g of protein per serving is real.

Can I make this high protein marry me chicken ahead? Yes — cook it fully, cool it, and keep it 3 days in the fridge. Reheat gently on the hob so the cream sauce does not split.

What do I serve it with? Rice, mashed potatoes or crusty bread to mop up the sauce. Keep the sides light — the chicken is already 45g of protein.

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