High Protein Marry Me Chicken Recipe
High Protein Marry Me Chicken — a creamy, savory skillet dinner that feels a little indulgent but packs in protein. This friendly take trims carbs and boosts protein without sacrificing the lush, tomato-parmesan sauce that made the dish famous. For a comforting pasta twist, try the linked creamy version that pairs this sauce with noodles: creamy Marry Me Chicken pasta.
why make this recipe
If you’re tired of bland weeknight chicken that dries out and leaves you hungry, this High Protein Marry Me Chicken is the fix: it’s quick, forgiving, and delivers a restaurant-quality sauce that keeps the chicken moist and flavorful. The combination of bone broth, cottage cheese, and cream gives the sauce body and extra protein while sun-dried tomatoes and Parmesan provide the bright, savory notes that make the dish memorable. It’s an easy way to elevate dinner without a lot of fuss.
Ingredients
- 3/4 cup chicken bone broth
- 1/2 cup heavy cream
- 1/4 cup whole milk cottage cheese
- 2 Tbsp chopped sun-dried tomatoes
- 2 Tbsp finely grated Parmesan, plus more for serving
- 1 tsp tomato paste
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 4 (6-oz.) boneless, skinless chicken cutlets
- 2 Tbsp all-purpose flour
- 1 tsp Italian seasoning
- 2 Tbsp extra-virgin olive oil
- 1 Tbsp unsalted butter
- 2 garlic cloves, finely chopped
- 1/4 tsp crushed red pepper flakes
Step-by-Step Guide to Making High Protein Marry Me Chicken
Prep and season the chicken. Pat the cutlets dry with paper towels. Season both sides with kosher salt and freshly ground black pepper, then lightly dust each cutlet with the all-purpose flour mixed with the Italian seasoning. The flour helps the chicken develop a golden crust and also slightly thickens the sauce later.
Heat the skillet and sear the chicken. In a large skillet (cast iron or heavy-bottomed is ideal), heat 2 tablespoons extra-virgin olive oil and 1 tablespoon unsalted butter over medium-high heat until the butter foams and the fat shimmers. Add the chicken cutlets, working in batches if necessary to avoid overcrowding. Sear until deeply golden, about 5–7 minutes per side depending on thickness. The goal is a nicely browned exterior; the chicken will finish cooking in the sauce. Transfer the seared cutlets to a plate and tent loosely with foil.
Build the sauce. Reduce heat to medium. Add the finely chopped garlic to the skillet and sauté briefly—just until fragrant, about 30 seconds to 1 minute—being careful not to burn it. Pour in the chicken bone broth, scraping up the brown bits from the bottom of the pan; these fond bits add flavor. Stir in the heavy cream, cottage cheese, chopped sun-dried tomatoes, tomato paste, finely grated Parmesan, and crushed red pepper flakes. Whisk or stir vigorously so the cottage cheese breaks down and incorporates into a silky sauce. Simmer gently for a few minutes until the sauce thickens slightly and the flavors meld, about 3–5 minutes.
Return the chicken and finish cooking. Nestle the seared chicken cutlets back into the sauce, spooning sauce over the tops. Reduce heat to low and let everything simmer together for 2–3 minutes so the chicken finishes cooking through and absorbs some sauce flavor. Check the internal temperature—the chicken should reach 165°F (74°C) for safe consumption. Taste and adjust seasoning with more salt and pepper if needed.
Serve and garnish. Plate the cutlets and spoon extra sauce over each one. Sprinkle additional grated Parmesan over the top and—if you like—a few torn fresh basil leaves or chopped parsley for brightness. Serve immediately while hot.
Notes on technique and substitutions while making it:
- If your cottage cheese has large curds, pulse it briefly in a blender or food processor with a tablespoon of the broth before adding to the skillet; this will make the sauce smoother.
- For a slightly tangier finish, a splash of lemon juice (about 1 teaspoon) added at the end brightens the sauce without thinning it.
Best Way to Store High Protein Marry Me Chicken
- Refrigerator: Store in an airtight container for 3–4 days at 40°F (4°C) or below.
- Freezer: For longer storage, place chicken and sauce in a freezer-safe container and freeze up to 2 months at 0°F (-18°C). Thaw overnight in the refrigerator before reheating.
- Reheating temperature: Reheat gently over low heat on the stovetop until warmed through (internal temp 165°F / 74°C), or microwave in short bursts, stirring to distribute heat evenly.
Serving Suggestions for High Protein Marry Me Chicken
- Serve over steamed green vegetables (like broccolini or green beans) for a low-carb plate that stays protein-forward and keeps calories moderate.
- Spoon the sauce over cauliflower mash to mimic mashed potatoes while keeping carbs down.
- If you want carbs, serve with a modest portion of whole-wheat pasta, rice, or buttery mashed potatoes to soak up the sauce—this dish’s flavorful sauce pairs well with many starches.
- Offer a simple side salad dressed with lemon vinaigrette or a crisp chopped salad to freshen the plate and add a cooling contrast to the creamy sauce.
tips to make High Protein Marry Me Chicken
Q: How do I keep the chicken moist?
A: Sear on high heat to form a crust and then finish in the sauce; this seals juices and lets the sauce do the final gentle cooking. Also avoid overcooking—use a thermometer for accuracy.
Q: How do I make the sauce extra smooth?
A: Blend the cottage cheese briefly before adding, or whisk vigorously while the sauce simmers; finishing with a tiny pat of cold butter off heat can also make it silkier.
Q: Can I use lower-fat dairy?
A: You can substitute light cream and low-fat cottage cheese, but expect a thinner, less luxurious sauce. Adding a teaspoon of cornstarch slurry (1 tsp cornstarch + 1 Tbsp water) can help thicken without extra fat.
variation (if any)
- Sun-dried tomato swap (bullet): Replace chopped sun-dried tomatoes with 1/3 cup halved sun-ripened cherry tomatoes lightly sautéed for a fresher taste and slightly lighter acidity.
Creamy-to-lean comparison: If you’re aiming for an even higher-protein, lower-fat plate, swap heavy cream for a combination of reduced-fat Greek yogurt and a touch of milk, whisking it in off the heat to prevent curdling. The flavor will be tangier and the texture less silky, but protein goes up and calories go down—good for meal-prep days.
FAQs
Q: Can I use bone-in chicken instead of cutlets?
A: Yes, but cooking time increases. Brown bone-in pieces and allow extra simmer time in the sauce—about 20–25 minutes, depending on size—until the meat is fully cooked and tender. Use a thermometer to confirm 165°F (74°C) internal temperature.
Q: What makes this a "high protein" version?
A: The addition of chicken bone broth, cottage cheese, and a focus on lean chicken cutlets increases the dish’s overall protein content compared to versions that rely heavily on cream and butter. You get both animal-based protein and the satiating benefits of the lean chicken.
Q: Can this be made gluten-free?
A: To make it gluten-free, swap the all-purpose flour used for dredging with a gluten-free flour blend or almond flour. Ensure your tomato paste and any packaged sun-dried tomatoes are labeled gluten-free.
Q: How can I meal-prep this for the week?
A: Cook the chicken and sauce fully, cool, and divide into meal-sized airtight containers with a side of steamed veggies. Store in the fridge up to 4 days. For freezing, follow the storage guidelines above.
Q: Is there a vegetarian version?
A: Yes—replace chicken with thick sliced, seasoned seitan or firm tofu medallions (pressed well). Sear similarly and finish in the sauce; adjust simmer time to ensure heated through and flavors meld.
Additional cooking tips and reminders:
- Always taste and adjust seasoning at the end; sun-dried tomatoes and broths can vary in saltiness.
- For presentation, finish with grated Parmesan and fresh herbs—small touches that make weeknight dinners feel special.
Nutrition and portioning ideas
- Portion each 6-oz chicken cutlet as an individual serving; serve with a generous portion of non-starchy veggies for a balanced, protein-forward meal.
- If you’re tracking macros, note the heavy cream and Parmesan add fat—reduce or replace as needed to meet your targets (see variations above). Cottage cheese contributes protein and a creamy texture while keeping calories lower than an all-heavy-cream sauce.
Troubleshooting common issues
- Sauce too thin: Simmer a bit longer uncovered to reduce and thicken; alternately whisk a cornstarch slurry (1 tsp cornstarch + 1 tbsp water) and stir in, cooking 1–2 minutes to activate thickener.
- Sauce grainy from cottage cheese: Blend the cottage cheese before adding, or process the finished sauce briefly with an immersion blender to smooth curds.
- Chicken overcooked: Lower heat and check temperature sooner; remember residual heat will raise internal temp while resting.
Final plating and presentation tips
- Slice the chicken at a slight angle to show the juicy interior and arrange overlapping slices on a warmed plate with sauce spooned around and over them.
- Garnish with a small sprinkle of freshly grated Parmesan and a few torn basil leaves or chopped parsley for color and fresh aroma. A lemon wedge on the side brightens the whole dish when squeezed just before eating.
Conclusion
If you want more inspiration or a slightly different take on the high-protein Marry Me Chicken concept, this roundup features a tested version with notes on protein boosts and technique: Best High-Protein Marry Me Chicken Recipe – Delish. For another high-protein Tuscan-style approach that emphasizes lean ingredients and flavor balance, check this helpful variation: High Protein Tuscan Chicken (Marry Me Chicken) – Joy to the Food.
Print
High Protein Marry Me Chicken
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A creamy, savory skillet dinner that packs in protein while trimming carbs, featuring a lush tomato-parmesan sauce.
Ingredients
- 3/4 cup chicken bone broth
- 1/2 cup heavy cream
- 1/4 cup whole milk cottage cheese
- 2 Tbsp chopped sun-dried tomatoes
- 2 Tbsp finely grated Parmesan, plus more for serving
- 1 tsp tomato paste
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 4 (6-oz.) boneless, skinless chicken cutlets
- 2 Tbsp all-purpose flour
- 1 tsp Italian seasoning
- 2 Tbsp extra-virgin olive oil
- 1 Tbsp unsalted butter
- 2 garlic cloves, finely chopped
- 1/4 tsp crushed red pepper flakes
Instructions
- Pat the chicken cutlets dry and season with salt, pepper, and flour mixture.
- Heat olive oil and butter in a skillet and sear chicken until golden, about 5–7 minutes per side.
- Remove chicken and build the sauce by sautéing garlic, then adding broth, cream, cottage cheese, sun-dried tomatoes, tomato paste, Parmesan, and red pepper flakes. Simmer until thickened.
- Return chicken to the skillet, simmer for 2-3 minutes until cooked through.
- Serve with additional sauce and garnish with Parmesan and fresh herbs.
Notes
Blend cottage cheese for a smoother sauce. Add lemon juice for tanginess.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 75mg
Keywords: high protein, chicken, skillet dinner, creamy sauce, Italian cuisine
