High-Protein “Marry Me” Chicken Pasta: Creamy, Bold & Irresistible

Hey, friend! Isla here from BiteTide. Have you ever made a dish so delicious, so downright irresistible, that someone might just propose after one bite? Okay, maybe that’s a tiny bit dramatic, but let me tell you, this High-Protein “Marry Me” Chicken Pasta is the stuff of legends. It’s the kind of meal that gets requested for birthdays, earns you a standing ovation on a random Tuesday, and solves the eternal “what’s for dinner?” question with a glorious, flavor-packed answer.

We’re taking the viral “Marry Me” chicken concept—you know, the one with creamy sauce and sun-dried tomatoes—and giving it a BiteTide twist. We’re swapping the heavy cream for a secretly protein-packed, ultra-creamy cottage cheese base. The result? A sauce that’s luxuriously smooth, tangy, and bold, clinging to every nook and cranny of tender shell pasta. It’s packed with juicy chicken bites, vibrant spinach, and those iconic sun-dried tomatoes that add a punch of umami sweetness in every forkful. This is comfort food that actually comforts you, filling you up without weighing you down. It’s a guaranteed crowd-pleaser, and I’ve doubled the recipe so you can feed a hungry family or have amazing leftovers for days. Ready to make some kitchen magic? Let’s dive in!

The Recipe That Won Over My Best Friend’s Heart

This recipe will always remind me of my best friend, Leo, and the Great Moving Day Meltdown of 2020. He’d just moved into a new apartment, and let’s just say the boxes were winning. I showed up, not with a hammer, but with a Dutch oven and a mission. The moment the garlic and smoked paprika hit the warm sun-dried tomato oil, the entire stress-filled space transformed. The aroma was like a warm hug. As we sat on the floor surrounded by cardboard, eating this pasta straight from the pot, he looked at me, completely serious, and said, “Isla, if you weren’t my best friend, I’d have to marry you for this.” We still laugh about it, and it’s his most-requested meal whenever life gets a little chaotic. It’s more than a recipe; it’s a reminder that the best meals are often the ones shared in the middle of real life.

High-Protein “Marry Me” Chicken Pasta : Creamy, Bold & Irresistible

Author: islamerrick
Total Time: 35 minutes
Yield: 4 servings 1x

Print Recipe

Description

A high-protein twist on the beloved ‘Marry Me’ chicken, this creamy pasta dish features juicy seared chicken, sun-dried tomatoes, and Parmesan in a bold garlic cream sauce. Packed with flavor and protein, it’s perfect for date night or meal prep.

Ingredients

Scale

1 lb boneless, skinless chicken breasts, sliced or halved
2 tbsp olive oil
Salt and black pepper, to taste
1 tsp Italian seasoning
3 cloves garlic, minced
1/2 cup sun-dried tomatoes (in oil), drained and chopped
1 cup chicken broth
3/4 cup Greek yogurt or low-fat heavy cream
1/2 cup freshly grated Parmesan cheese
8 oz whole wheat or protein-enriched pasta
1/2 tsp red pepper flakes (optional)
Chopped basil or parsley, for garnish

Instructions

Season chicken with salt, pepper, and Italian seasoning.
Heat olive oil in a skillet over medium-high heat. Sear chicken for 4–5 minutes per side until golden and cooked through. Remove and set aside.
In the same pan, sauté garlic and sun-dried tomatoes for 1 minute.
Add chicken broth and bring to a simmer. Stir in Greek yogurt or cream, red pepper flakes, and Parmesan cheese. Simmer until slightly thickened.
Meanwhile, cook pasta according to package directions. Drain and reserve 1/4 cup of pasta water.
Return chicken to the sauce and simmer for 2 minutes. Stir in cooked pasta and reserved water if needed to loosen the sauce.
Garnish with chopped herbs and more Parmesan before serving.

Notes

Use chickpea or lentil pasta for extra protein and fiber.
Greek yogurt keeps it creamy with less fat than cream.
Leftovers make great high-protein meal prep.
Add spinach or kale for greens and nutrients.
Control spice with more or less red pepper flakes.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Main Course
Method: Stovetop

Nutrition

Serving Size: 1 serving
Calories: 490
Sugar: 5g
Sodium: 540mg
Fat: 18g
Saturated Fat: 6g
Trans Fat: 0g
Fiber: 5g
Protein: 42g
Cholesterol: 90mg

Gather Your Flavor Crew

Here’s your grocery list for this flavor fiesta! Don’t stress if you need to make a swap—I’ve got your back with tips for every ingredient.

1 kg (2.2 lbs) Shell Pasta: I love shells for this because they cup the creamy sauce perfectly. But any short pasta like rigatoni or penne will work great!
2 Tablespoons Sun-Dried Tomato Oil: This is liquid gold! Don’t toss it from the jar. It’s infused with so much flavor and is the perfect base for sautéing our chicken.
1.6 kg (3.5 lbs) Chicken Breast, Diced: I use breast for a lean protein hit, but chicken thighs would be incredible here for even more juicy, rich flavor.
2 Tablespoons Dried Italian Herbs: Our all-purpose flavor booster. It’s a classic blend of oregano, thyme, rosemary, and more that just makes everything taste like home.
4 Cups (800 g) High-Protein Cottage Cheese: Here’s our secret weapon! Blended until smooth, it creates a luscious, high-protein sauce that’s less heavy than cream. Trust me, you won’t taste “cottage cheese”—just creamy goodness.
1⅓ Cups (360 ml) Chicken Stock: This forms the base of our sauce. Use a low-sodium version if you’re watching your salt intake, so you can control the seasoning.
2 Teaspoons Onion Powder & 2 Teaspoons Garlic Powder: These powders dissolve into the sauce, giving us a consistent, deep flavor in every single bite, without any chopping required. A true weeknight win!
2 Teaspoons Smoked Paprika: This isn’t the spicy one! Smoked paprika adds a subtle, smoky sweetness and gives the sauce a beautiful color. It’s a non-negotiable for me.
1 Teaspoon Chili Flakes (Optional): For my friends who like a little kick! This is totally optional, but a pinch of heat balances the creaminess so well.
Zest of 1 Lemon: Our brightening agent! A little citrus zest at the end cuts through the richness and makes all the flavors pop. Don’t skip it!
1 Cup (100 g) Parmigiano Reggiano, Grated + Extra: We’re using the good stuff here. It adds a salty, nutty complexity that takes the sauce to another level. Always grate your own if you can—it melts so much better!
1 Cup (200 g) Sun-Dried Tomatoes, Chopped: The star of the show! Their tangy, concentrated sweetness is what gives this dish its signature “Marry Me” flavor.
400 g (14 oz) Baby Spinach, Washed: It looks like a mountain when you start, but it wilts down into nothing, sneaking in some gorgeous color and nutrients.
Salt & Black Pepper, to Taste: Season as you go! Taste, taste, taste.
Fresh Basil, to Finish (Optional): A final flourish of fresh basil adds a lovely, aromatic freshness that makes the dish look restaurant-worthy.

Let’s Create Some Magic: Your Step-by-Step Guide

Okay, team, aprons on! This comes together in about 30 minutes, but a few chef hacks will make it even smoother. Read through before you start!

Cook the Pasta & Save the Water! Bring a large pot of well-salted water to a rolling boil. Add your shell pasta and cook according to the package directions until it’s al dente—it should still have a little bite to it. Chef’s Hack: Before you drain it, scoop out about 1 cup of that starchy, salty pasta water. This is our secret sauce-loosening magic potion later on. Drain the pasta and set it aside.
Sear the Chicken to Perfection. While the pasta cooks, heat that gorgeous sun-dried tomato oil in a large skillet or Dutch oven over medium-high heat. Add your diced chicken, the dried Italian herbs, and a generous pinch of salt and pepper. Cook, stirring occasionally, until the chicken is golden brown and cooked through. Pro Tip: Don’t crowd the pan! If you need to, cook the chicken in two batches to get a proper sear instead of steaming it.
Build the Flavor Base. Reduce the heat to medium. Now, stir in the onion powder, garlic powder, smoked paprika, and those optional chili flakes. Let them toast for just 30 seconds until they’re fragrant. This quick toast wakes up their oils and makes the entire kitchen smell incredible.
Deglaze and Simmer. Toss in the chopped sun-dried tomatoes and give everything a good stir. Then, pour in the chicken stock. As it hits the hot pan, use your spoon to scrape up all those browned, flavorful bits from the bottom of the pan. Let it simmer for 2-3 minutes to reduce slightly and let the flavors mingle.
Create the Creamy Dream Sauce. Now for the magic! Stir in the cottage cheese, lemon zest, and half of your grated Parmigiano Reggiano. If you’re using a blender, you can blend the cottage cheese with a splash of stock first for an ultra-smooth sauce, but it will melt in beautifully either way. Keep stirring until everything is melded into a creamy, dreamy, cohesive sauce.
Wilt the Spinach & Bring It All Home. Add the massive pile of baby spinach to the pot. It might seem like too much, but just start folding it in. Within a minute or two, it will wilt down perfectly into the sauce. Now, add your cooked pasta and toss everything together until every shell is coated in that glorious sauce. If the sauce feels a bit thick, add a splash of that reserved pasta water, a tablespoon at a time, until it reaches your desired consistency.
The Grand Finale. Take the pot off the heat. Top with the remaining Parmigiano Reggiano and a scattering of fresh, torn basil leaves. This is the moment you’ve been waiting for!

How to Serve This Masterpiece

Presentation is part of the fun! I love serving this family-style, right from the Dutch oven in the middle of the table for that cozy, “dig in” vibe. Grab a big serving spoon and some shallow bowls. For a real restaurant touch, use tongs to twirl a nest of pasta into the bowl, making sure to get plenty of chicken and spinach, then spoon a little extra sauce over the top. Finish with another crack of black pepper and a final dusting of cheese. A simple side of garlic bread or a bright arugula salad with a lemon vinaigrette is the perfect partner to round out the meal.

Make It Your Own: Flavorful Twists & Swaps

This recipe is a fantastic canvas! Don’t be afraid to play.

Go Gluten-Free: Simply swap the shell pasta for your favorite gluten-free pasta. The sauce is naturally GF!
Make it Meatless: Omit the chicken and use a can of drained chickpeas or white beans for a vegetarian protein punch.
Creamier & Cheesier: Feel like indulging? Stir in 1/2 cup of cream cheese or mascarpone along with the cottage cheese for an extra-decadent sauce.
Mushroom Lover’s Dream: Sauté 8 oz of sliced cremini mushrooms with the chicken (or in its place) for a deep, earthy flavor.
Spicy Arrabbiata Twist: Add an extra teaspoon of chili flakes and a tablespoon of tomato paste with the dried spices for a “Marry Me Arrabbiata” vibe.

Isla’s Chef Notes & Kitchen Confessions

This recipe has become a staple in my own kitchen, and it’s evolved over time. The original version used all heavy cream, but after one too many “I need a nap after lunch” moments, I started experimenting. The cottage cheese swap was a revelation—it lightens the dish without sacrificing an ounce of creaminess, and the protein boost keeps everyone full and happy. My kids are none the wiser, and that’s a win in my book!

A funny kitchen story? The first time I made this, I was so excited I forgot to reserve the pasta water. Of course, the sauce was thicker than a brick wall. My solution? I used a little warm milk from the fridge to thin it out, and it worked like a charm! So, if you forget the pasta water, don’t panic. A splash of warm milk, stock, or even water will save the day. Cooking is all about adapting and having fun—no stress allowed in this kitchen!

Your Questions, Answered!

I’ve gotten a lot of DMs about this recipe, so here are answers to the most common questions.

Can I really not taste the cottage cheese? I promise, you can’t! When blended or melted into the warm sauce with the stock and cheese, it loses its curdy texture and distinct flavor. It simply becomes a rich, creamy, and slightly tangy base that perfectly complements the sun-dried tomatoes and Parmesan. It’s a magic trick I use all the time!
My sauce is too thin/too thick. Help! No worries, both are easy fixes!
- Too Thin: Let it simmer for a few more minutes off the heat to allow it to reduce and thicken naturally. You can also stir in an extra tablespoon or two of grated Parmesan.
- Too Thick: This is what the reserved pasta water is for! Start by adding a few tablespoons and stirring. The starch in the water will help loosen the sauce without making it watery. No pasta water? Use a splash of warm chicken stock or milk.
How long do leftovers last, and can I freeze this? Leftovers will stay perfect in an airtight container in the fridge for 3-4 days. The pasta will absorb some of the sauce, so when you reheat it, add a tiny splash of water or stock to bring it back to life. I don’t recommend freezing this one, as the dairy-based sauce can separate and become grainy upon thawing. It’s best enjoyed fresh or refrigerated!
Can I use a different protein? Absolutely! Diced turkey breast, large shrimp, or even sliced Italian sausage would be fantastic in this. Just adjust the cooking time accordingly until your protein of choice is fully cooked through before moving to the sauce step.

Nutritional Information*

*Please note: This is an estimate provided for informational purposes only. Exact values can vary based on specific ingredients used.

And there you have it! A meal that’s sure to become a new favorite in your home. I hope you love making (and eating!) this High-Protein “Marry Me” Chicken Pasta as much as I do. If you make it, I’d be absolutely thrilled if you tagged me @BiteTide on social media so I can see your beautiful creations! Now, go forth and conquer the kitchen. You’ve got this!

With love and a full plate,

Isla 💛