Healthy Marry Me Chicken is the weeknight dinner that honestly stopped me in my tracks the first time I made it. Juicy, golden chicken breasts simmered in a creamy sun-dried tomato sauce made with cottage cheese instead of heavy cream? Yes, really. It is rich, it is cozy, it is packed with protein, and it tastes like something you would order at a fancy Italian restaurant. The best part? It all comes together in one pan in about 30 minutes.
This is one of those recipes I now keep in my back pocket for busy school nights, cozy Sunday dinners, and honestly even when I want to impress guests without spending two hours in the kitchen. If you love creamy chicken skillet dinners, you are going to want to bookmark this one and make it on repeat.
Jump to:
- Why You'll Love This Healthy Marry Me Chicken
- Ingredients for Healthy Marry Me Chicken
- How to Make Healthy Marry Me Chicken
- My Top Tips for Healthy Marry Me Chicken
- Little Moments in the Kitchen
- Substitutions for Healthy Marry Me Chicken
- Variations on Healthy Marry Me Chicken
- Equipment for Healthy Marry Me Chicken
- Storage Tips for Healthy Marry Me Chicken
- Olivia's Tip for Healthy Marry Me Chicken
- FAQ about Healthy Marry Me Chicken
- Related
- Pairing
- 📖 Recipe
Why You'll Love This Healthy Marry Me Chicken
- It's high-protein and actually filling. Using cottage cheese instead of heavy cream gives you that same luxurious creaminess but with way more protein and way less fat. A win every single time.
- One pan, easy cleanup. Everything cooks in one skillet, which means less mess and more time at the dinner table with your family.
- Kid-approved and weeknight-friendly. Olivia asks for this at least twice a month, and it is on the table in 30 minutes flat. That is all I need to know.
Ingredients for Healthy Marry Me Chicken
You do not need anything fancy here. Most of these ingredients are probably already in your kitchen right now, and together they create a sauce that tastes way more indulgent than it actually is. I love that about this recipe.
What You'll Need
- Boneless, skinless chicken breasts
- Full-fat or low-fat cottage cheese
- Sun-dried tomatoes (oil-packed, drained)
- Fresh baby spinach
- Garlic cloves
- Low-sodium chicken broth
- Parmesan cheese (freshly grated)
- Olive oil
- Italian seasoning
- Red pepper flakes
- Salt and black pepper
- Fresh basil for garnish
Why These Ingredients Matter
- Cottage cheese: This is the magic swap that makes this a healthy marry me chicken recipe without sacrificing anything. Blended cottage cheese becomes silky smooth and creates a sauce that is rich and creamy with almost double the protein of heavy cream. It does not curdle as easily either, which is a huge bonus.
- Sun-dried tomatoes: These little guys are sweet, tangy, and intensely flavored. They are the soul of this dish. A small amount goes a very long way and they give the sauce that signature taste everyone falls in love with.
- Fresh spinach: Stirred in at the end, spinach wilts quickly and adds color, nutrients, and a slight earthiness that balances the richness of the sauce beautifully.
How to Make Healthy Marry Me Chicken
Step-by-Step Directions
- Blend the cottage cheese sauce. Add the cottage cheese, a splash of chicken broth, and a pinch of salt to a blender. Blend on high for about 30 seconds until completely smooth and creamy. Set aside. This is the only step that happens outside the pan, and it takes less than a minute.
- Sear the chicken. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts generously with salt, pepper, and Italian seasoning. Once the oil is shimmering and hot, add the chicken. Sear for 4 to 5 minutes per side until deep golden brown. The chicken should release easily from the pan when it is ready to flip. Remove from the pan and set aside. It does not need to be fully cooked through yet.
- Saute the garlic and sun-dried tomatoes. Lower the heat to medium. Add a tiny drizzle of olive oil if needed, then add the minced garlic and sun-dried tomatoes. Cook for 1 to 2 minutes, stirring frequently, until fragrant and the garlic is just lightly golden. Pro-Tip: Watch the garlic closely here. It goes from golden to burnt in literally seconds, and burnt garlic will make the whole sauce taste bitter. Keep stirring and your nose will tell you when it is ready.
- Build the sauce. Pour in the remaining chicken broth and stir to deglaze the pan, scraping up any golden bits from the bottom (that is pure flavor!). Let it bubble for about 1 minute, then reduce the heat to low. Slowly pour in the blended cottage cheese mixture, stirring gently as you go until the sauce is smooth and combined.
- Simmer the chicken through. Nestle the seared chicken breasts back into the pan. Spoon sauce over the top. Cover loosely and let everything simmer on low heat for 10 to 12 minutes, until the chicken reaches an internal temperature of 165°F. The sauce should gently bubble and coat the back of a spoon.
- Finish with spinach and parmesan. Remove the lid and stir in the fresh spinach. It will wilt in about 1 minute. Sprinkle the freshly grated parmesan over the top and add a pinch of red pepper flakes if you like a little heat. Taste the sauce and adjust salt if needed.
- Rest and serve. Let the chicken rest in the pan for 2 to 3 minutes before serving. Garnish with fresh basil and serve over pasta, rice, or with a big piece of crusty bread.
Hint: Do not rush the sear in step 2! A deep golden crust on the chicken locks in the juices and gives the final dish so much more flavor. A hot pan is key.
My Top Tips for Healthy Marry Me Chicken
The single most important thing I can tell you is to blend your cottage cheese until it is completely smooth before it ever touches the pan. Any visible curds left in the sauce will stay visible once it is cooked. A 30-second spin in the blender makes all the difference between a grainy sauce and a silky, restaurant-worthy one.
Gold tip: Always keep the heat on low once the cottage cheese sauce is in the pan. Medium or high heat can cause it to separate. You want lazy, gentle bubbles, not a rolling boil. Low and slow is how you get that creamy, dreamy sauce every time.
Little Moments in the Kitchen
I was blending the cottage cheese for this healthy marry me chicken when Olivia walked in and peeked into the blender. She gave me the most suspicious look and said, "Mom, are you putting baby food in our dinner?" I almost spit out my coffee laughing. I told her it was a secret ingredient that would make the sauce amazing, and she crossed her arms like she was not convinced at all.
By the time dinner was on the table, she had completely forgotten her skepticism. She cleaned her plate, dunked her bread into every last drop of sauce, and then said, "Okay. The baby food is actually really good." I am going to remind her of that quote forever. You can also check out my Creamy Chicken Vegetable Soup for another cozy, kid-approved chicken dinner she loves just as much.
Substitutions for Healthy Marry Me Chicken
- Cottage cheese: Swap for plain full-fat Greek yogurt for a slightly tangier sauce with similar protein benefits. Do not use non-fat Greek yogurt as the sauce can become thin and watery.
- Chicken breasts: Boneless, skinless chicken thighs work beautifully here. They are slightly more forgiving if you cook them a minute or two longer, and the flavor is rich and juicy.
- Spinach: Use kale, arugula, or even frozen spinach (thawed and squeezed dry). All work well.
- Parmesan: Pecorino Romano is a great swap. It is slightly saltier, so taste the sauce before adding extra salt.
- Gluten-free: This recipe is naturally gluten-free as written. Just make sure to serve it over gluten-free pasta or rice.
- Dairy-free: Use full-fat coconut milk blended with a tablespoon of nutritional yeast in place of the cottage cheese. The flavor profile shifts slightly but the result is still a gorgeous, creamy sun-dried tomato sauce.
Variations on Healthy Marry Me Chicken
- Spicy version: Add an extra pinch of red pepper flakes when you saute the garlic, or stir in a teaspoon of calabrian chili paste with the sun-dried tomatoes. It adds a beautiful, low-level heat that builds with every bite.
- Pasta night version: This healthy marry me chicken pasta is one of our favorites. Cook 8 oz of your favorite pasta and toss it right into the skillet with the sauce at the end. The pasta soaks up the creamy tomato sauce and it becomes the most incredible one-pan meal. Try pairing it with a side salad similar to what I use in my Mediterranean Steak Bowl.
- Slow cooker version: Sear the chicken first for the best flavor, then transfer everything to your slow cooker. Cook on low for 4 to 5 hours. Stir in the blended cottage cheese in the last 30 minutes so it does not separate. Perfect for busy days.
Equipment for Healthy Marry Me Chicken
- Large skillet or saute pan (12-inch): This is where almost everything happens. A wide, heavy-bottomed skillet gives you enough room to sear the chicken properly without crowding. Cast iron is ideal for the sear, but stainless steel or a good non-stick pan work perfectly too.
- Blender or immersion blender: This is the only piece of equipment used outside the pan. A quick 30-second blend of the cottage cheese is the only out-of-pan prep this recipe needs, and then everything else happens right in your skillet from start to finish. A standard blender works best, and a food processor also works but may take slightly longer.
- Meat thermometer: This is my most-used kitchen tool. It takes the guesswork out of knowing when your chicken hits 165°F and prevents both undercooking and dry, overcooked chicken.
- Wooden spoon or silicone spatula: For deglazing and stirring the sauce gently without scratching your pan.
Storage Tips for Healthy Marry Me Chicken
- Fridge: Store leftovers in an airtight container for up to 3 days. The sauce thickens as it sits, so add a small splash of chicken broth when reheating to loosen it back up. Reheat gently on the stovetop over low heat, stirring often.
- Freezer: I do not recommend freezing this recipe. Cottage cheese-based sauces can separate and become grainy when frozen and thawed. The texture will not be the same.
- Meal prep tip: Store the chicken separately from any pasta or rice you serve it with. This keeps everything fresher and prevents the pasta from getting soggy.
If you love easy, make-ahead chicken dinners, my Instant Pot Chicken Thighs and Rice is another great option for weekly meal prep.
Olivia's Tip for Healthy Marry Me Chicken
Olivia wants everyone to know that this dish is "ten times better" when you dip really good bread into the sauce. She is not wrong. Grab a crusty baguette or some warm pita and thank her later.
FAQ about Healthy Marry Me Chicken
Can you make a healthy Marry Me Chicken?
Absolutely, and this recipe is proof! By swapping heavy cream for blended cottage cheese, you cut the fat significantly while adding a big boost of protein. The sauce is just as creamy and rich-tasting, and most people genuinely cannot tell the difference.
What can I use instead of heavy cream for Marry Me Chicken?
Blended cottage cheese is my number one swap and the star of this recipe. Full-fat Greek yogurt is another great option. If you need a dairy-free version, full-fat coconut milk creates a delicious, slightly sweet sauce that pairs really well with the sun-dried tomatoes.
Can you use Greek yogurt instead of cream in Marry Me Chicken?
Yes! Use full-fat plain Greek yogurt and blend it smooth before adding it to the pan. Keep the heat on low once it is in the sauce, because Greek yogurt can curdle at higher temperatures. It gives the sauce a slightly tangier flavor, which I actually love.
How many calories are in homemade healthy Marry Me Chicken?
It varies based on exact ingredients and serving size, but this lightened-up version typically comes in around 320 to 380 calories per serving, compared to 500+ for the classic heavy cream version. The cottage cheese swap saves you a significant amount of fat and calories while keeping the protein high.
Conclusion
This healthy marry me chicken has become one of the most-requested dinners in our house, and honestly, I am never tired of making it. It feels special enough for a date night but simple enough for a random Tuesday. The creamy sun-dried tomato sauce, the juicy golden chicken, the wilted spinach, all of it together is just so good.
If you try this recipe, I really hope it earns a permanent spot in your weekly rotation the way it has in ours. And if you want to read more about the original classic dish that inspired this healthier version, Allrecipes has a great overview of the original Marry Me Chicken. Now go make it, and do not forget the bread for dipping!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Healthy Marry Me Chicken:
📖 Recipe
Healthy Marry Me Chicken (Creamy High-Protein One-Pan Skillet)
Ingredients
Equipment
Method
- In our California kitchen, this is where Olivia always peeks into the blender with curiosity. I blend cottage cheese with a splash of chicken broth and a pinch of salt until it turns silky smooth. This is the heart of our Healthy Marry Me Chicken sauce creamy without the heavy cream.
- Heat olive oil in a large skillet over medium-high heat. Season chicken breasts with salt, black pepper, and Italian seasoning, just like Olivia loves to sprinkle. Sear each side until golden. I always tell her, "Let it get that golden hug before flipping it locks in the juiciness."
- Lower the heat and add garlic and sun-dried tomatoes. Stir gently as the kitchen fills with that cozy, Italian-style aroma. Olivia usually sneaks a sun-dried tomato at this stage when she thinks I'm not looking.
- Pour in chicken broth and scrape the pan to lift all the flavor bits. Then slowly stir in the blended cottage cheese sauce. Watching it turn creamy always feels like a little kitchen magic moment we share together.
- Return the chicken to the pan and spoon sauce over the top. Let it gently simmer until it reaches 165°F. Olivia calls this the "sauce bath step" because everything gets so cozy and coated.
- Stir in spinach until it wilts, then sprinkle parmesan cheese and a pinch of red pepper flakes. I always let Olivia do the parmesan it's her favorite "snowfall" moment.
- Finish with fresh basil and serve warm over pasta, rice, or crusty bread. This is the moment I slow down with Olivia at the table and we both agree it tastes like something from a little Italian café.
Nutrition
Notes
- For extra creaminess, always blend the cottage cheese until completely smooth before cooking.
- Chicken thighs can be used instead of breasts for a juicier texture.
- Add a splash of broth when reheating to bring the sauce back to life.
- Serve with pasta, rice, or crusty bread for a full family-style meal.
- This recipe is perfect for meal prep but best enjoyed fresh from the pan with loved ones around the table.
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