Healthy and Easy High-Protein Marry Me Chicken Pasta

Makes: 5 Servings
Per Serving: 60g Protein | 470 Cal

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If you’ve seen the viral marry me chicken recipe, you already know it’s known for being rich, creamy, and honestly a little indulgent. This version keeps all of that flavor but makes it lighter, higher in protein, and way more practical for everyday meals.

This high-protein marry me chicken pasta recipe uses lean chicken breast, a creamy cottage cheese-based sauce, and protein pasta to create something that still tastes like comfort food, but actually fits your macros. It’s the kind of meal that feels like something you’d order at a fancy restaurant, but you can make it at home in about 40 minutes.

Why You’ll Love This High-Protein Marry Me Chicken Pasta Recipe

This is one of those recipes that hits that balance between comfort food and something you can actually eat regularly. The sauce is creamy and flavorful, but it’s made with cottage cheese instead of heavy cream, which keeps it lighter while adding a serious protein boost. Each serving packs around 60g of protein, so it’s a great option if you’re trying to stay on track with your nutrition.

I also like that it doesn’t feel like a “healthy version” in a bad way. You still get tender chicken, sun-dried tomatoes, garlic, and a rich sauce that coats the pasta perfectly. It’s simple enough for a weeknight but still feels like something you’d make for date nights or when you want something a little more elevated without extra effort.

What Makes This Recipe High-Protein

A lot of creamy pasta dishes rely on heavy cream, which adds fat but not much protein. This recipe takes a different approach.

• Chicken breast keeps the protein high while staying lean.

• Cottage cheese blends into a smooth, creamy sauce and adds extra protein.

• Protein pasta (like Kaizen) boosts the overall macros even more.

• Bone broth or chicken broth adds both flavor and additional protein.

The result is a creamy sauce that actually supports your goals instead of working against them.

Ingredients 

• 1 box protein pasta (Kaizen recommended)

• 1½ lbs chicken breast, pat dry and pounded flat, each breast cut in half

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• Salt and pepper to taste

• 1 tablespoon olive oil

• 1 cup cottage cheese

• ¼ cup milk

• ½ cup chicken broth or bone broth

• 1 tablespoon cornstarch

• ¼ cup shredded Parmesan cheese

• 4 cloves garlic, minced

• ¼ cup sun-dried tomatoes, chopped

• 1 handful of fresh spinach

• ¼ cup shredded Parmesan cheese (for finishing)

Optional Garnish:

• Fresh basil

• Red pepper flakes
  

Instructions

1. Cook the pasta: Bring a large pot of salted water to a boil and cook the pasta according to the package directions until al dente. Before draining, reserve about 1 cup of pasta water, then drain and set aside.

2. Season the chicken: In a small bowl, combine onion powder, garlic powder, oregano, basil, salt, and black pepper. Pat the chicken dry, pound it flat, and cut each piece in half. Season both sides evenly.

3. Sear the chicken: Heat olive oil in a large skillet over medium-high heat. Once hot, sear the chicken for about 3-4 minutes per side until golden brown. It doesn’t need to be fully cooked yet. Remove and set aside.

4. Make the sauce: While the chicken cooks, add the cottage cheese, milk, chicken broth, Parmesan, and cornstarch to a blender. Blend until completely smooth. This is what creates that creamy, high-protein sauce.

5. Build the base: Reduce to medium heat. In the same skillet, add garlic and sun-dried tomatoes. Cook for 1-2 minutes until fragrant.

6. Add the sauce to the skillet: Pour the sauce into the skillet and stir. If it feels too thick, add a splash of the reserved pasta water to loosen it.

7. Add the pasta: Add the cooked pasta and toss until everything is evenly coated.

8. Finish the dish: Nestle the chicken back into the pan. Add the spinach and sprinkle Parmesan on top. Cover and cook for 5-7 minutes until the chicken is fully cooked and the spinach is wilted. The chicken should have an internal temp of 165 degrees F when it’s done.

9. Garnish and serve: Top with fresh basil and red pepper flakes if you’d like and serve warm.
   

Nutrition Information (Per Serving - Makes 5 Servings)

• Calories: 470

• Protein: 60g

• Carbs: 17g

• Fat: 18g

Tips for Best Results

• Pound the chicken evenly so it cooks at the same rate.

• Don’t overcrowd the pan when searing or you’ll lose that golden brown crust.

• Blend the sauce until completely smooth so the cottage cheese texture disappears.

• Use reserved pasta water to adjust the consistency of the sauce.

• Let everything finish cooking together so the flavors combine properly.
  
  

Storage & Reheating

How to Store

• Store leftovers in an airtight container in the fridge for up to 3-4 days.

How to Reheat

• Reheat in the microwave for 2-3 minutes, stirring halfway through.

• Add a splash of water or milk if the sauce thickens too much.
  
  

Swaps & Substitutions

Protein Options

• Use rotisserie chicken or pre-cooked chicken for convenience.

Note: This can save time, but may slightly change the overall macros depending on the cut used.

Dairy Options

• Use whole milk instead of fat-free milk for a richer sauce.

• Swap in almond milk or another dairy-free milk if needed.

• Adjust the amount of Parmesan depending on your macros.

Note: Changing the dairy will affect both the texture and protein content of the sauce.

Pasta Options

• Use penne pasta or another shape if preferred.

• Regular pasta works, but protein pasta will give you the best macro balance.
  
  

Why This Recipe Works for Meal Prep

This is a great option if you’re looking for a chicken and pasta meal prep that actually holds up well.

• It reheats easily without drying out.

• The sauce stays creamy.

• The protein content helps keep you full.

• It’s easy to portion out for the entire week.

It’s the kind of meal you can make once and rely on for multiple days, which makes staying consistent a lot easier.

FAQs

• Does the cottage cheese taste noticeable?

  No. Once blended, it becomes completely smooth and just creates a creamy base. You won’t taste it.

• Can I make this ahead of time?

  Yes, this works really well for meal prep. Store it in the fridge and reheat throughout the week.

• Can I freeze this recipe?

  You can, but the texture of the sauce may change slightly after freezing and reheating, so I wouldn’t recommend it.

• What pasta works best?

  Protein pasta works best for macros, but any pasta shape will work depending on what you have.

• How do I know when the chicken is done?

  The chicken should be fully cooked through with no pink in the center and reach an internal temperature of 165°F.

This high-protein marry me chicken pasta is one of those easy pasta recipes that feels a little elevated without being complicated. It has all the flavor of the original viral dish but with a lighter, more balanced approach that actually supports your goals.

It’s creamy, filling, and packed with protein, making it a great option whether you’re cooking for yourself or feeding the entire family. If you want something that tastes indulgent but still fits into your routine, this is definitely a recipe worth keeping on repeat.

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Marry Me Chicken Pasta

Yield: 5

Author: Ashley aka The Protein Snack Queen

Healthy high-protein marry me chicken pasta made with chicken breast, cottage cheese, and protein pasta. A creamy, macro-friendly dinner ready in 40 minutes.

Ingredients

• 1 box protein pasta (Kaizen recommended)
• 1½ lbs chicken breast, pat dry and pounded flat, each breast cut in half
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 cup cottage cheese
• ¼ cup milk
• ½ cup chicken broth or bone broth
• 1 tablespoon cornstarch
• ¼ cup shredded Parmesan cheese
• 4 cloves garlic, minced
• ¼ cup sun-dried tomatoes, chopped
• 1 handful of fresh spinach
• ¼ cup shredded Parmesan cheese (for finishing)

Garnish

• Fresh basil
• Red pepper flakes

Instructions

1. Cook the pasta: Bring a large pot of salted water to a boil and cook the pasta according to the package directions until al dente. Before draining, reserve about 1 cup of pasta water, then drain and set aside.
2. Season the chicken: In a small bowl, combine onion powder, garlic powder, oregano, basil, salt, and black pepper. Pat the chicken dry, pound it flat, and cut each piece in half. Season both sides evenly.
3. Sear the chicken: Heat olive oil in a large skillet over medium-high heat. Once hot, sear the chicken for about 3-4 minutes per side until golden brown. It doesn’t need to be fully cooked yet. Remove and set aside.
4. Make the sauce: While the chicken cooks, add the cottage cheese, milk, chicken broth, Parmesan, and cornstarch to a blender. Blend until completely smooth. This is what creates that creamy, high-protein sauce.
5. Build the base: Reduce to medium heat. In the same skillet, add garlic and sun-dried tomatoes. Cook for 1-2 minutes until fragrant.
6. Add the sauce to the skillet: Pour the sauce into the skillet and stir. If it feels too thick, add a splash of the reserved pasta water to loosen it.
7. Add the pasta: Add the cooked pasta and toss until everything is evenly coated.
8. Finish the dish: Nestle the chicken back into the pan. Add the spinach and sprinkle Parmesan on top. Cover and cook for 5-7 minutes until the chicken is fully cooked and the spinach is wilted. The chicken should have an internal temp of 165 degrees F when it’s done.
9. Garnish and serve: Top with fresh basil and red pepper flakes if you’d like and serve warm.

Nutrition Facts

Calories

470

Fat

18 g

Carbs

17 g

Protein

60 g