Creamy, dreamy, and heart-healthy — yes, it can be done.

What Makes This Dish So Amazing?

There’s a reason it’s called Marry Me Chicken. Legend has it that this creamy, garlicky, sun-dried tomato-studded dish is so good, it could inspire a marriage proposal on the spot. We’re not saying it’s magic, but… I’m not not saying it either. 😉

This healthy version of Marry Me Chicken Pasta gives you all the flavor and richness of the viral classic, but swaps in a few simple tweaks to make it lighter, leaner, and heart-happy — without sacrificing a single ounce of indulgence.

Here’s why this dish is a win for your taste buds and your health:

• ✅ Greek yogurt instead of heavy cream – creamy texture, way less fat
• ✅ Whole grain or legume pasta – extra fiber, more filling
• ✅ Olive oil instead of butter – heart-healthy fats, Mediterranean magic
• ✅ Lean chicken breast – high-protein and low-saturated fat
• ✅ Sun-dried tomatoes + garlic + basil – flavor bombs, zero guilt

This is comfort food done right. Make it for a cozy date night, a quick weeknight dinner, or meal prep lunches you’ll actually look forward to.

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👉 Read the full breakdown here

Ingredients

Here’s everything you’ll need to make 4 generous servings:

For the chicken:

• 1 lb boneless, skinless chicken breast, cut into cutlets or strips
• 1 tsp garlic powder
• ½ tsp paprika
• Salt & pepper to taste
• 1 tbsp extra virgin olive oil

For the sauce:

• 3–4 cloves garlic, minced
• ½ cup chopped sun-dried tomatoes (in oil, drained)
• ¾ cup low-sodium chicken broth
• ½ tsp chili flakes (optional, for heat)
• ⅔ cup plain Greek yogurt (whole or 2%)
• ¼ cup grated parmesan cheese
• 1½ tsp Italian seasoning
• ½ tsp onion powder

To finish:

• 8 oz whole grain or chickpea/lentil pasta
• 2 cups fresh baby spinach
• Fresh basil, for garnish
• Extra parmesan, for serving
• Optional: squeeze of lemon to brighten things up

Instructions

Let’s get cooking! You’ll have dinner on the table in under 30 minutes.

1. Cook the pasta Bring a pot of salted water to a boil and cook your whole grain or legume pasta until al dente. Reserve ½ cup of pasta water, then drain and set aside.
2. Season and sear the chicken While the pasta cooks, pat your chicken breasts dry and season both sides with garlic powder, paprika, salt, and pepper. In a large skillet over medium heat, heat 1 tbsp olive oil. Sear the chicken for 4–5 minutes per side until golden and cooked through. Remove and set aside.
3. Build the flavor base In the same skillet, add a splash of oil if needed. Sauté the garlic and sun-dried tomatoes for 1–2 minutes, just until fragrant. Add the chicken broth, chili flakes (if using), Italian seasoning, and onion powder. Simmer for 2–3 minutes.
4. Make it creamy (without the cream) Turn the heat to low and whisk in the Greek yogurt and parmesan cheese. Stir until smooth and creamy. If it’s too thick, stir in a splash of reserved pasta water.
5. Add spinach & chicken Toss in the baby spinach and stir until wilted. Return the chicken to the pan and spoon sauce over the top. Let everything simmer gently for 2–3 minutes.
6. Finish and serve Add the cooked pasta to the pan and toss everything together. Taste and adjust seasoning if needed. Serve with fresh basil, extra parmesan, and a squeeze of lemon if you like a touch of brightness.

Healthy Cooking Tips

• Want even more protein? Use a high-protein pasta like Banza (chickpea pasta).
• Dairy-free option? Swap Greek yogurt for unsweetened coconut yogurt and skip the parmesan — the sun-dried tomatoes will still carry big flavor.
• Meal prep magic: This dish keeps well for 3–4 days in the fridge. Reheat gently with a splash of broth to loosen the sauce.

Why Your Heart Will Thank You

This isn’t just a dish that’s good for your soul — it’s kind to your heart, too.

By swapping in ingredients that reduce saturated fat and boost fiber, antioxidants, and lean protein, you get the flavor you love with health benefits you’ll feel good about.

• ❤️ Olive oil and Greek yogurt support heart health
• ❤️ Spinach, garlic, and sun-dried tomatoes offer antioxidants
• ❤️ Whole grain pasta keeps blood sugar steady and digestion happy
• ❤️ Lean chicken helps maintain muscle while managing fat intake

Final Thoughts

This Healthy Marry Me Chicken Pasta proves that comfort food doesn’t have to come with a side of guilt. It’s the kind of meal that feels indulgent but supports your health goals — perfect for Cooking for the Heart.

Whether you’re cooking for someone special or just yourself, this dish might just inspire someone to pop the question. 😉