High Protein Marry Me Chicken Meal Prep (No Heavy Cream)
A high-protein, dairy-free version of the viral marry me chicken recipe that's ready in under 30 minutes. This meal prep staple delivers over 30g of protein per serving with a creamy sun-dried tomato and garlic sauce made with Greek yogurt instead of heavy cream.
Equipment
- large skillet
- plastic wrap
- paper towels
- small mixing bowl
- whisk
Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/2 cup sun-dried tomatoes (packed in oil, drained)
- 1 cup low-sodium chicken broth
- 1/2 cup plain Greek yogurt
- 2 teaspoons Italian seasoning
- Salt and black pepper to taste
- 1/4 cup fresh basil, chopped
- Optional: 1/4 teaspoon red pepper flakes
Instructions
- Step 1: Pat chicken breasts dry with paper towels. Place between plastic wrap and pound to even 3/4-inch thickness. Season both sides with salt and pepper.
- Step 2: Heat olive oil in large skillet over medium-high heat. Sear chicken 5-6 minutes per side until golden brown. Transfer to clean plate.
- Step 3: Reduce heat to medium. Add minced garlic and cook 30 seconds until fragrant. Stir in sun-dried tomatoes and Italian seasoning, cooking 1 minute.
- Step 4: Pour in chicken broth, scraping up browned bits. Return chicken to skillet with any juices. Simmer on medium-low for 8-10 minutes until internal temperature reaches 165°F.
- Step 5: Remove from heat and cool 2 minutes. Whisk Greek yogurt to loosen, then stir into sauce with a splash of hot broth to temper. Adjust thickness with additional broth if needed.
- Step 6: Stir in fresh basil. Taste and adjust seasonings.
Notes
Do not skip tempering the Greek yogurt to prevent curdling. For best meal prep results, store sauce and chicken separately and combine when ready to eat. Toast garlic in oil for 10 seconds before adding other ingredients for deeper flavor. Keeps refrigerated for proper storage. Can be served over pasta, with roasted vegetables, or as a salad topper. Chicken thighs can substitute for breasts but will have slightly lower protein (around 25g) and higher fat content.