Healthy Marry Me Chicken

This post is all about how to make healthy marry me chicken.

I first came across the classic “Marry Me Chicken” recipe a few years ago and loved the idea of a dish that’s so good it could inspire a proposal! But when I tried the original version, it felt a bit too heavy for me. That’s when I decided to create this lighter version, swapping out cream for low-fat cream cheese while keeping all the flavor intact.

As someone who’s actually getting married in six months, this lower-calorie Marry Me Chicken has become a go-to as part of my wedding diet plan! I’ve served it with baby potatoes and green beans here, but you could just as easily turn it into a healthy marry me chicken pasta dish.

Why is it Called Marry Me Chicken?

Marry Me Chicken is a dish that’s become popular for its rich, creamy flavor and its fun, cheeky name. The idea is that the dish is so delicious, it could make someone want to propose after just one bite (though no promises on that front!). Typically, it’s made with chicken breasts cooked in a creamy, tomato-based sauce with garlic, herbs, and a touch of spice.

While it's not an Irish dish, it reminds me of my Irish roots as it's the kind of hearty, satisfying meal that could easily find a home in an Irish kitchen. I’ve put my Irish twist on it by serving it with baby potatoes and green beans. That said, it would also go great with my Irish Guinness bread to mop up the remaining sauce!

Tips for Choosing Ingredients

Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.

• Chicken breasts: Opt for skinless, boneless chicken breasts to keep things lean and easy to cook. Flattening them ensures even cooking. 
• Vegetable oil: Just a small amount to sauté the ingredients. You can use olive oil for a heart-healthy option.
• Shallot: Adds a mild sweetness to the dish.
• Garlic: For an aromatic base—fresh is best!
• Sundried tomato puree & tomato puree: These two ingredients work together to create a rich, savory sauce that’s bursting with flavor. Sundried tomato puree is concentrated and adds depth, while regular tomato puree balances out the taste. You could also use sun dried tomatoes if you have them but I designed this recipe to be as quick as possible.
• Low-fat cream cheese: Using low-fat cream cheese helps keep this dish creamy without the added calories of full-fat versions. It's a great swap for creating a lighter sauce that still packs flavor.
• Chilli flakes (sometimes called red pepper flakes): Optional, but they add a lovely kick and a mild heat to the dish. Feel free to adjust the amount depending on your spice preference!
• Basil leaves: Fresh basil provides a fragrant, slightly sweet flavor that brings the dish together. Tear the leaves instead of chopping them to release more flavor.

To serve

• Baby potatoes: Choose small, tender baby potatoes for roasting. Halving them ensures they cook evenly and absorb the flavors of the olive oil, salt, and pepper.
• Green beans: Fresh, trimmed green beans are perfect for roasting. Look for bright, crisp beans with no blemishes. They add crunch and a nice green contrast to the creamy chicken and potatoes.

How To Make Healthy Marry Me Chicken

Below are the simple steps for how to make this Marry Me Chicken Recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.

1. Step 1: Roast the potatoes and green beans - Preheat your oven to 200°C (400°F). Toss the halved baby potatoes and trimmed green beans with a little olive oil, salt, and pepper. Spread both on a baking tray in a single layer. Roast in the preheated oven for about 25 minutes, or until the potatoes are golden and tender, and the green beans are cooked to your liking.

2. Step 2: Prep the chicken: Place the chicken breasts inside a plastic bag and bash them with a rolling pin until they are about 1cm thick. Season with salt and pepper.

3. Step 3: While the potatoes and green beans are roasting, heat the vegetable oil in a medium frying pan over medium heat. Add the diced shallot and garlic and cook for about 3-4 minutes, until softened. Remove the shallots and garlic from the pan and set aside.

4. Step 4: Add the chicken breasts to the pan and cook for about 5 minutes on each side, until browned. Avoid overcooking to prevent the chicken from drying out. We allow the chicken to finish cooking in the sauce in the next step.

5. Step 5: Add the cooked garlic and shallots back to the pan with the chicken. Add the sundried tomato puree, tomato puree, and 100ml of cold water to the pan with the chicken. Stir in the low-fat cream cheese and optional chilli flakes. Bring the mixture to a simmer, and let it cook for about 10 minutes, until the chicken is cooked through and the sauce has thickened slightly.

6. Step 6: Finish the dish: Add more water to thin the sauce if desired. Tear the basil leaves and stir them into the sauce just before serving. Plate the chicken with the creamy sauce, and serve alongside the roasted baby potatoes and green beans. Enjoy your Healthy Marry Me Chicken!

Hint: lf you want a sauce with a runnier consistency add more water. Do this gradually with 1-2 tablespoon at a time.

Substitutions for Different Dietary Needs

Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences

• Gluten-Free: This recipe is naturally gluten free! Just double-check the sundried tomato puree for any hidden gluten.
• Dairy Free: Substitute the cream cheese for coconut cream. 
• Low-Sodium: Skip the salt seasoning and use a no-salt tomato puree.
• Low Carb: Omit the potatoes or reduce the serving size.

Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛

Recipe Variations

• Add veggies: Toss in some spinach or mushrooms for extra nutrients.
• Make it spicy: Increase the chili flakes or add a splash of hot sauce.
• Cheesy upgrade: Sprinkle some grated parmesan on top before serving for a richer flavor.
• Pasta: Omit the potatoes and serve as a healthy marry me chicken pasta dish instead

Storage

Fridge: Store leftovers in an airtight container for up to 3 days.

Freezer: Freeze portions for up to 2 months. Thaw overnight in the fridge before reheating.

Make ahead: Prepare the sauce in advance and refrigerate. When ready to serve, cook the chicken fresh and combine with the sauce.

Related

Looking for other dietitian curated recipes like this? Try any of the below - and if you want more chicken dishes in particular, try my chicken shawarma bowl next!

Want to Learn About Nutrition?

Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.

📖 The Recipe

Healthy Marry Me Chicken

Maria Lucey RD

This Healthy Marry Me Chicken is a lighter take on the classic creamy chicken dish. Juicy chicken breasts are cooked in a rich sundried tomato and cream cheese sauce, making it a balanced and flavorful meal.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Course Main Course

Cuisine American

Servings 2

Calories 543 kcal

Equipment

• non-stick pan I love my Always Pan, its free of PTFEs and PFOAs

Ingredients

  

1x2x3x

For the marry me chicken

• 2 skinless chicken breasts
• 2 teaspoon vegetable or olive oil
• 1 shallot finely diced
• 2 cloves garlic minced
• 1 tablespoon sundried tomato puree
• 1 tablespoon tomato puree
• 100 mls cold water
• 150 g 5oz low-fat cream cheese
• Pinch of chilli flakes optional
• 6 basil leaves

For the side of baby potatoes and green beans

• 300 g about 10 oz baby potatoes, halved
• 200 g 7 oz green beans, trimmed
• 1 tablespoon olive oil

Instructions

 

Prepare the potatoes and green beans:

• Preheat your oven to 200°C (400°F). Toss the halved baby potatoes and trimmed green beans with a little olive oil, salt, and pepper. Spread both the potatoes and green beans on a baking tray in a single layer.
• Roast the potatoes and green beans in the preheated oven for about 25 minutes, or until the potatoes are golden and tender, and the green beans are cooked to your liking. If the green beans cook faster, feel free to remove them from the tray early and set them aside.

Prepare the chicken:

• Place the chicken breasts inside a plastic bag and bash them with a rolling pin until they are about 1cm thick. Season with salt and pepper.
• While the potatoes and green beans are roasting, heat the vegetable oil in a medium frying pan over medium heat. Add the diced shallot and garlic and cook for about 3-4 minutes, until softened. Remove the shallots and garlic from the pan and set aside.
• Add the chicken breasts to the pan and cook for about 5 minutes on each side, until browned. Avoid overcooking to prevent the chicken from drying out. We allow the chicken to finish cooking in the sauce in the next step.

Make the sauce:

• Add the cooked garlic and shallots back to the pan with the chicken. Add the sundried tomato puree, tomato puree, and 100ml of cold water to the pan with the chicken. Stir in the low-fat cream cheese and optional chilli flakes. Bring the mixture to a simmer, and let it cook for about 10 minutes, until the chicken is cooked through and the sauce has thickened slightly.
• Cooked chicken should reach an internal temperature of 165°F (74°C) to be safe to eat. Use a meat thermometer to check the thickest part of the chicken.

Finish the dish:

• Add more water to thin the sauce if desired.
• Tear the basil leaves and stir them into the sauce just before serving.
• Plate the chicken with the creamy sauce, and serve alongside the roasted baby potatoes and green beans. Enjoy your Healthy Marry Me Chicken!

Notes

Storage:

• Fridge: Store leftovers in an airtight container for up to 3 days.
• Freezer: Freeze portions for up to 2 months. Thaw overnight in the fridge before reheating.
• Make ahead: Prepare the sauce in advance and refrigerate. When ready to serve, cook the chicken fresh and combine with the sauce.

Dietitian Tip: Need to adapt this recipe to your unique needs? E.g., gluten-free, dairy-free, or vegan. Details on how to do this can be found in the full blog post.

Additional Nutrition Information

From a nutritional perspective, this is a balanced meal combining protein, fat, veggies and starchy carbs - all with under 550 calories. While healthy means something different to everyone, this is a great dinner option for many of us.

I’ve included an estimated nutrition breakdown for this recipe below. Remember, though, that a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices.

The potatoes and green beans are included in this nutritional calculation. 

For more nutrition information and tips, visit www.marialuceydietitian.com and come say hi on Instagram and YouTube I hope you enjoy this recipe as much as I do! 😊

The owner of this website is not liable for this estimation.

Show Nutritional Information Hide Nutritional Information

Calories: 543kcalCarbohydrates: 44gProtein: 36gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gTrans Fat: 0.01gCholesterol: 113mgSodium: 422mgPotassium: 1574mgFiber: 7gSugar: 11gVitamin A: 1287IUVitamin C: 47mgCalcium: 187mgIron: 3mg

The provided nutritional information is an estimate per serving. Accuracy is not guaranteed. The owner of this website is not liable for this estimation

Keyword healthy marry me chicken, marry me chicken

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