High-Protein Marry Me Chicken Pasta Bake (30-Minute Recipe)

This macro-friendly variation of the viral “Marry Me Chicken” retains the velvety, sun-dried tomato cream sauce while significantly boosting the nutritional profile. By utilizing lean chicken breast, high-protein bone broth, and legume-based pasta, this dish transforms a typically heavy comfort food into a balanced recovery meal. The synergy between the acidity of the sun-dried tomatoes and the fats in the heavy cream creates a stable emulsion that coats the pasta evenly without separating.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 20 Min
• Total Time: 30 Min
• Yield: 4 Servings
• Calories: 415 kcal per serving

Ingredients:

The Protein & Pasta

• 1 lb Chicken Breast, cut into 1-inch bite-sized pieces
• 8 oz Protein Pasta (such as chickpea or lentil penne)
• 1 tbsp Olive Oil
• 1 tsp Italian Seasoning

The Signature Cream Sauce

• 1/2 cup Sun-dried Tomatoes, drained and chopped
• 3 cloves Garlic, minced
• 1 cup Low-Sodium Chicken Bone Broth (for extra protein)
• 1/2 cup Heavy Cream (or full-fat coconut milk)
• 1/2 cup Freshly Grated Parmesan Cheese
• 2 cups Fresh Baby Spinach
• 1/2 tsp Red Pepper Flakes

Preparation Steps:

1. Searing the Chicken

1. Heat olive oil in a large, oven-safe skillet over medium-high heat. Season the chicken pieces with Italian seasoning, salt, and pepper.
2. Sauté the chicken for 6–8 minutes until golden brown and the internal temperature reaches 165°F (74°C). Remove the chicken from the skillet and set aside to prevent overcooking.

2. Cooking the Protein Pasta

3. While the chicken cooks, bring a large pot of salted water to a boil.
4. Cook the protein pasta for 2 minutes less than the package instructions (typically 6–8 minutes) to achieve a firm “al dente” texture. Drain and set aside.

3. Creating the Sauce

5. In the same skillet used for the chicken, add the minced garlic and sun-dried tomatoes. Sauté for 1–2 minutes until fragrant.
6. Lower the heat to medium and pour in the chicken bone broth and heavy cream. Simmer for 5 minutes until the sauce begins to reduce and thicken.
7. Stir in the Parmesan cheese, red pepper flakes, and fresh spinach, folding gently until the spinach is just wilted.

4. The Final Bake

8. Add the cooked chicken and pasta back into the skillet, tossing until every piece is thoroughly coated in the sauce.
9. Sprinkle a light layer of extra Parmesan on top. Place the skillet in the oven at 400°F (200°C) for 5 minutes, or under the broiler for 2–3 minutes until the top is bubbling and slightly golden.

Expert Tips:

• The “Al Dente” Rule: Protein-based pastas (like chickpea or lentil) have a different starch structure than wheat pasta and can become mushy quickly. Always boil them slightly under-done before adding them to the sauce; they will absorb the remaining liquid and finish cooking during the final bake.
• Sauce Consistency: If the sauce becomes too thick after adding the pasta, splash in 1–2 tablespoons of reserved pasta water to loosen it up before baking.