I know there are approximately one million versions of Marry Me Chicken floating around the internet, but I wanted one that had all that creamy, sun-dried tomato goodness while still fitting easily into my macros.

And THIS is it.

Tender chicken breast gets cooked in a garlicky tomato sauce with sun-dried tomatoes, Parmesan, spinach, and just enough heavy cream to make everything rich and creamy. I also use plain nonfat Greek yogurt to add creaminess without needing a ton of heavy cream.

The result is a ridiculously flavorful, creamy chicken dinner with 24 grams of protein and only 222 calories per serving.

Even better, I’ve included directions for both the Instant Pot and slow cooker, so you can use whichever method works best for your day.

Why Is It Called Marry Me Chicken?

Marry Me Chicken gets its name from the idea that it’s SO good, someone might just propose after eating it.

Do I think dinner should come with that kind of pressure? Absolutely not. 😂

But I understand why this recipe became so popular. Creamy Parmesan sauce, garlic, sun-dried tomatoes, herbs, and tender chicken is a pretty hard combination to mess up.

Our version keeps all those flavors but lightens up the traditional creamy sauce a bit to make it easier to fit into a high-protein meal.

Why You’ll Love This Marry Me Chicken

• 24 grams of protein per serving
• Only 222 calories per serving
• Creamy without using a ton of heavy cream
• Made with lean chicken breast
• Packed with sun-dried tomatoes and Parmesan
• Includes 2 cups of spinach
• Make it in the Instant Pot or slow cooker
• Great for dinner or meal prep
• Easy to pair with rice, pasta, potatoes, or veggies

What’s in Marry Me Chicken?

Chicken Breast

We use 2 pounds of boneless, skinless chicken breasts as the base of the recipe.

Chicken breast keeps this dish high in protein while allowing the creamy sauce to be the star.

Sun-Dried Tomatoes

Sun-dried tomatoes give Marry Me Chicken its signature sweet, tangy flavor.

I use 75 grams of sun-dried tomatoes packed in oil, then chop them before adding them to the sauce.

Since sun-dried tomatoes packed in oil can vary quite a bit nutritionally, weighing them is especially helpful if you’re tracking your macros.

Tomato Sauce

A 15-ounce can of tomato sauce creates the base of the sauce and adds even more tomato flavor without making it overly heavy.

Greek Yogurt + Heavy Cream

This combination is one of my favorite parts of the recipe.

You still get the richness of heavy cream, but we only use ⅓ cup. Another ⅓ cup of plain nonfat Greek yogurt adds creaminess while keeping the calories lower and adding a little extra protein.

One important tip: temper the Greek yogurt and cream before adding them to the hot sauce.

Whisk a few spoonfuls of hot liquid into the yogurt and cream first, then stir that mixture back into the pot. This gradually brings the temperature up and helps prevent the yogurt from curdling.

Parmesan Cheese

Freshly grated Parmesan melts into the sauce and gives it that salty, savory flavor that works so well with the sun-dried tomatoes and garlic.

Spinach

Two cups of baby spinach get stirred in at the very end.

It wilts almost immediately in the hot sauce, making this an easy way to add some greens without needing to prepare another pan.

Garlic & Herbs

Garlic, thyme, oregano, black pepper, and optional crushed red pepper give the sauce plenty of flavor.

If you like a little heat, don’t skip the crushed red pepper!

Instant Pot Marry Me Chicken

The Instant Pot makes this recipe especially easy.

Start by using the sauté setting to sear the seasoned chicken breast. Those browned bits left behind in the pot add extra flavor, so use a splash of chicken broth to scrape them up before adding the rest of the sauce ingredients.

The chicken only needs 5 minutes on high pressure before it’s ready to shred or dice.

Once the chicken is out, finish the sauce with the tempered Greek yogurt and cream, Parmesan, and spinach, then return the chicken to the pot.

One important Instant Pot tip: don’t skip deglazing the bottom of the pot after searing the chicken. Scraping up any browned bits helps prevent a burn warning and gets all that flavor into your sauce.

Slow Cooker Marry Me Chicken

If you’d rather throw dinner in the slow cooker and come back to it later, we’ve got you covered.

The seasoned chicken cooks directly in the broth, tomato sauce, garlic, and sun-dried tomatoes until tender.

Once the chicken is cooked, remove it to dice or shred. Then temper your Greek yogurt and heavy cream before stirring them into the hot sauce with the Parmesan and spinach.

Return the chicken to the creamy sauce and dinner is ready.

Cook on Low for 4–6 hours or High for 2–3 hours, depending on your schedule and slow cooker.

What to Serve With Marry Me Chicken

The listed macros are for the Marry Me Chicken itself, which means you can choose your side based on what works best for your needs that day.

Try serving it over:

• White or brown rice
• Pasta
• Mashed potatoes
• Roasted potatoes
• Cauliflower rice
• Zucchini noodles
• Roasted vegetables

And definitely spoon some of that extra creamy sun-dried tomato sauce over whatever you choose.

If I have more carbs available in my day, give me the pasta or rice. If I want something lighter, veggies work just as well.

That’s the beauty of keeping the main recipe separate from the side—you can build the meal that works for YOU.

High-Protein Marry Me Chicken

Traditional Marry Me Chicken recipes can get pretty calorie-dense thanks to generous amounts of heavy cream and Parmesan.

I didn’t want to eliminate those ingredients because they’re a big part of what makes the dish so good.

Instead, this version uses a combination of heavy cream and nonfat Greek yogurt.

You still get a rich, creamy sauce along with macros that are really easy to work with:

222 calories

23.8g protein

7.2g carbohydrates

10.7g fat

1.3g fiber

That also leaves you plenty of room to add rice, pasta, or another carbohydrate based on your individual needs.

Marry Me Chicken for Meal Prep

This recipe makes 8 servings, so it’s also a great option for meal prep.

You can portion the chicken and sauce into individual containers and then add whatever side works for your macros.

Maybe one person needs 100 grams of rice while someone else needs 200 grams. Or maybe you want pasta one day and roasted veggies the next.

Keeping the chicken and sauce separate from the side gives you plenty of flexibility.

Store the cooked Marry Me Chicken in airtight containers in the refrigerator for up to 3–4 days.

How to Reheat Marry Me Chicken

Because this sauce contains Greek yogurt and cream, I prefer to reheat it gently.

Microwave individual portions until heated through, stopping to stir as needed.

If the sauce has thickened in the refrigerator, add a splash of chicken broth or milk before reheating.

Avoid overheating it for longer than necessary, which can cause creamy sauces to separate.

Easy Variations

Make It Spicier

Use the full amount of crushed red pepper or add a little extra if your family likes heat.

Leave Out the Spinach

Not a spinach family? You can leave it out without changing the overall recipe.

Add More Vegetables

Mushrooms would be delicious in this sauce. You could also add extra spinach or chopped zucchini.

Serve It With Pasta

Turn it into a creamy Marry Me Chicken pasta by serving the chicken and plenty of sauce over your favorite noodles.

Serve It With Rice

Rice is probably one of the easiest options for meal prep because it soaks up all that creamy sun-dried tomato sauce.

Frequently Asked Questions

Can I make Marry Me Chicken in the Instant Pot?

Yes! This recipe includes Instant Pot instructions. Sear the chicken first, deglaze the pot, and then pressure cook the chicken in the tomato and sun-dried tomato sauce for 5 minutes on high pressure.

Can I make Marry Me Chicken in the slow cooker?

Absolutely. Cook the chicken with the broth, tomato sauce, garlic, and sun-dried tomatoes on Low for 4–6 hours or High for 2–3 hours. Add the creamy ingredients, Parmesan, and spinach toward the end.

Why do I need to temper the Greek yogurt?

Adding cold Greek yogurt directly to a very hot sauce can cause it to curdle or separate.

Tempering simply means whisking a little of the hot liquid into the yogurt mixture first. Once it has warmed gradually, you can stir it into the rest of the sauce.

Can I use all Greek yogurt instead of heavy cream?

You can experiment with it, but I like using both. The heavy cream adds richness and helps create that classic Marry Me Chicken sauce, while the Greek yogurt allows us to use less cream without sacrificing the creamy texture.

Is Marry Me Chicken spicy?

It doesn’t have to be. The crushed red pepper is optional, so leave it out if you’re cooking for someone who doesn’t like heat.

Is Marry Me Chicken good for meal prep?

Yes. It makes 8 servings, reheats well, and can easily be paired with different amounts of rice, pasta, potatoes, or vegetables depending on your individual nutrition needs.

Nutrition & Macros

Makes: 8 servings

Serving Size: 200g

Calories: 222

Protein: 23.8g

Carbohydrates: 7.2g

Fat: 10.7g

Fiber: 1.3g

If you’ve been seeing Marry Me Chicken everywhere and wondering if it deserves the hype, I’d say this one absolutely does. It’s creamy, cheesy, packed with sun-dried tomato and garlic flavor, and still easy to fit into your macros.

Whether you make it in the Instant Pot or let it cook in the slow cooker, add some rice or pasta to catch all that extra sauce and call dinner DONE.