High-Protein Marry Me Chicken Pasta is the creamy, dreamy dinner you’ve been craving—without the guilt. This version balances irresistible flavor with serious muscle-fueling power, giving you that comforting richness while packing in the protein you need to stay energized. Whether you’re chasing gym goals or just trying to make smarter family meals, this recipe checks all the boxes. In this article, we’ll dive into the story behind this upgraded classic, break down its nutrition, walk through every step of the recipe, and share pro tips to boost your plate even more. Let’s turn comfort food into fuel—without sacrificing flavor.
Table of Contents
The Story Behind This High-Protein Marry Me Chicken Pasta
A Family Favorite That Boosts Your Protein Goals
High-Protein Marry Me Chicken Pasta became a weeknight hit in our home just as Chloe started her first soccer season. One night, after practice, she looked up from her plate and said, “Mom, can we have this every time I score a goal?” I laughed, glanced over at my mom, Linda, who was helping me clean up, and realized we’d all just found our new favorite.
The original version of Marry Me Chicken Pasta? A decadent mix of cream, pasta, and pan-seared chicken. But let’s be honest—when you’re aiming to stay strong and energized, you need better choices. That’s where this high-protein Marry Me Chicken Pasta came in.
We started small—swapping regular noodles for a high-protein chickpea pasta, lightening the cream, and choosing lean chicken breast. What stayed? The rich, velvety tomato sauce that ties it all together. Every bite of this high-protein pasta still delivers that comforting feel, but now with macros that support your energy goals.
Now, we whip up this high-protein Marry Me Chicken Pasta after workouts or on hectic evenings—and it fuels us just right.
From Creamy Cravings to Fit-Friendly Dinners
We all crave creamy, hearty dishes—especially when the day’s been long. But heavy sauces and basic carbs leave you feeling drained. That’s why this high-protein Marry Me Chicken Pasta hits the mark: it satisfies the craving and gives your body what it needs to stay strong.
This pasta has become a new rhythm in our kitchen—what Chloe lovingly calls our “strong girl meals.” Dishes that make you feel good from the inside out.
So whether you’re meal-prepping or just winding down with something cozy, this high-protein twist on Marry Me Chicken Pasta fits into real life, beautifully.
High-Protein Marry Me Chicken Pasta
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil, add chickpea pasta, and cook one minute shy of package directions. Drain and set aside.
- Meanwhile, toss cubed chicken with Italian seasoning, salt, and pepper.
- Heat tomato oil in a large skillet over medium heat. Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate.
- In a blender, combine cottage cheese, chicken broth, garlic powder, and 1 teaspoon reserved tomato oil. Blend 4–5 minutes until completely smooth.
- Return skillet to low heat. Add pasta, chicken, blended sauce, Parmesan, and chopped sun-dried tomatoes. Stir gently until the cheese melts and sauce thickens.
- Fold in spinach until wilted. Taste and adjust seasoning. Serve hot, topped with fresh basil and extra Parmesan.
Nutrition
Notes
Disclaimer
Most of the recipes are low in carbhydrates. They are often presented in their original version with added sugar, but we recommend using stevia as a sweetener so you can enjoy a low-carb alternative. All nutritional information is approximate and for guidance only. Please double-check all values based on the ingredients you purchase, especially if you have any health conditions or allergies.Tried this recipe?
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Why This Is the Best High-Protein Marry Me Chicken Pasta
Protein-Packed Ingredients That Satisfy
At the core of this High-Protein Marry Me Chicken Pasta is a simple aim: to pack in as much flavor and protein as possible. Every bite counts. We start with lean chicken breast—grilled or seared to golden perfection—because it’s naturally high in protein and low in fat, making it the perfect base for this protein-rich pasta dish.
Then we bring in high-protein pasta options like chickpea or red lentil pasta, which offer up to 20g of protein per serving. It’s a smart upgrade from traditional noodles that leaves you full longer and supports muscle recovery—especially helpful if you’ve just hit the gym or wrapped up a busy day.
The creamy sauce in this High-Protein Marry Me Chicken Pasta? We keep things light using cream cheese or Greek yogurt—both adding smooth texture while sneaking in extra protein. Sun-dried tomatoes, garlic, and Parmesan round out the flavor, creating an indulgent sauce with real benefits.
If you’ve ever wondered how to make a pasta that works with your body, this high-protein pasta recipe does exactly that.
Nutritional Benefits You’ll Feel After Dinner
Protein-rich meals like this High-Protein Marry Me Chicken Pasta don’t just support strength—they also help reduce cravings and stabilize blood sugar. That’s a powerful win, whether you’re tracking macros or simply eating with intention.
This version delivers around 40–50g of protein per serving, depending on the pasta type and chicken portion. That’s nearly half the daily requirement for most adults. And unlike cream-heavy pastas that leave you bloated, this one keeps you energized and fully satisfied.
It’s perfect for post-workout recovery, meal prep, or an elevated weeknight dinner. The magic of this High-Protein Marry Me Chicken Pasta is that it supports your health goals while delivering crave-worthy flavor every single time.
(You might also enjoy our Protein Pancakes Recipe for another satisfying, muscle-fueling dish.)
How to Make High-Protein Marry Me Chicken Pasta
Ingredients You’ll Need for a Lean & Creamy Bowl
This recipe takes everyday staples and turns them into a protein-rich masterpiece. Here’s what to gather:
| Ingredient | Amount |
|---|---|
| Chickpea pasta shells (like Banza) | 10 oz |
| Boneless, skinless chicken breast, cubed | 1½ lbs |
| Italian seasoning | ½ tbsp |
| Salt (plus extra for seasoning) | 1 tsp |
| Fresh cracked black pepper | To taste |
| Oil from sun-dried tomatoes (or olive oil) | 1 tbsp |
| Low-fat cottage cheese | 2 cups |
| Low-sodium chicken broth | ¾ cup |
| Garlic powder | 1 tsp |
| Shredded Parmesan cheese | ½ cup (about 56g) |
| Sun-dried tomatoes, chopped | ½ cup |
| Fresh spinach, packed | 1½ cups |
| Basil for garnish | As needed |
Tip: You can also use Stevia – a natural sweetener with zero carbs – to slightly mellow the tanginess of sun-dried tomatoes.
For a clean, zero-calorie sweetener that blends beautifully into protein brownies, I recommend the Pure Organic Stevia Powder. With over 1,400 servings per pouch and a reduced bitter aftertaste, it’s a natural, keto-friendly way to replace sugar without compromising flavor.
Step-by-Step Instructions for a Protein-Packed Skillet Pasta
You’re just 30 minutes from the kind of dinner that supports your strength goals and satisfies your cravings.
Step 1: Cook the Pasta
Heat a pot of salted water until boiling, then add the chickpea pasta to cook. For best texture, undercook it by a minute to avoid mushiness. Drain and set aside.
Step 2: Prep the Chicken
In a mixing bowl, toss the cubed chicken with Italian seasoning, salt, and cracked pepper. Let it rest while the pan heats.
Step 3: Sear the Chicken
Heat the oil from the sun-dried tomatoes in a large pan over medium heat. Add the seasoned chicken and cook undisturbed for 3–4 minutes per side until golden and fully cooked. Remove from heat and keep warm.
Step 4: Blend the Sauce
In a high-speed blender, combine cottage cheese, chicken broth, garlic powder, and a bit of the reserved sun-dried tomato oil. Blend until smooth—about 4–5 minutes—until no chunks remain.
Step 5: Combine Everything
Return the pan with chicken to low heat. Add the drained pasta and pour in the blended sauce, followed by Parmesan, sun-dried tomatoes, and a pinch of extra seasoning if needed. Stir gently until the cheese melts and the sauce thickens slightly. Pro tip: You can remove the pan from heat before adding the sauce to avoid clumping.
Step 6: Add Spinach and Serve
Stir in fresh spinach until wilted. Serve hot, garnished with basil and extra Parmesan if you like. Adjust salt and pepper to taste.
This skillet meal checks all the right boxes—it’s quick, flavorful, family-approved, and packs a whopping 58g of protein per serving (based on a 350g portion). That’s why it’s earned a permanent place in our weekly rotation.
Tips, Swaps & Pairings for High-Protein Chicken Pasta
Easy Ways to Add Even More Protein
If you want to boost the benefits of your High-Protein Marry Me Chicken Pasta even more—especially after a tough leg day—these small enhancements can have a major impact:
- Swap in cottage cheese for cream – Already featured in this high-protein chicken pasta, but it’s worth repeating: 24g of protein per cup, and it blends into the sauce like magic.
- Use protein-fortified pasta – Brands like Banza and Barilla Protein+ deliver 12–20g per serving, making your high-protein pasta even more powerful.
- Toss in white beans or edamame – They mix in easily and offer an extra dose of plant-based protein, giving your high-protein Marry Me Chicken Pasta a fiber-rich boost.
- Top with grilled chicken sausage or turkey bacon crumbles – These make the dish feel even heartier while staying within your protein goals.
- Serve it with roasted chickpeas – Crunchy, salty, high in protein and fiber? Perfect sidekick to your creamy chicken pasta.
You might also enjoy how we use these smart swaps in our creamy Cajun shrimp pasta—another dish that brings comfort and protein together beautifully.
Pair It Right: What Goes Well with This Dish?
This high-protein Marry Me Chicken Pasta stands strong on its own, but the right side or drink can turn it into a balanced, memorable meal:
- Simple green salad with lemon vinaigrette adds freshness without overpowering the dish
- Steamed broccoli or roasted asparagus bring color, crunch, and fiber
- Sparkling water with lemon slices for a light, bubbly pairing
- Garlic sautéed mushrooms if you want extra depth and umami
- Air-fried zucchini fries for that golden crunch without heavy carbs
Try to avoid heavy bread or rich desserts—this high-protein pasta meal is satisfying enough. But if you’re in the mood for something sweet, a protein brownie or Greek yogurt bark is the perfect themed dessert.
This isn’t just any pasta—it’s a dish that fuels your day, builds your strength, and still feels like a treat.
FAQ About High-Protein Marry Me Chicken Pasta
How much protein is in Marry Me chicken pasta?
A single serving of High-Protein Marry Me Chicken Pasta (about 350g) contains approximately 58g of protein. That comes from lean chicken breast, cottage cheese, Parmesan, and protein-rich chickpea pasta. It’s a great way to fuel your muscles without overloading on carbs or fat.
What can I add to my pasta for more protein?
To increase the protein, you can add:
Grilled chicken sausage or turkey bacon
Blended cottage cheese or Greek yogurt in the sauce
A second protein-rich pasta like red lentil
Toppings like roasted edamame, hemp seeds, or shredded egg whites
These additions work great in meal prep, too.
Can you have Marry Me chicken with pasta?
Absolutely. That’s actually what makes this dish so beloved! Traditionally served with pasta, Marry Me chicken becomes a full, hearty meal when paired with noodles. We simply make it better for your body by choosing high-protein ingredients like chickpea pasta and lean cuts of chicken.
Is chicken and pasta good for protein?
Yes—especially when done right. Chicken breast is naturally high in protein and low in fat. Pairing it with protein-rich pasta turns a comfort dish into a balanced meal that supports muscle repair and lasting fullness. It’s a smart way to enjoy pasta while staying on track.
Conclusion
High-Protein Marry Me Chicken Pasta isn’t just a feel-good dinner—it’s a meal with purpose. You get flavor that warms you from the inside out, and ingredients that help you stay energized, focused, and full. Whether you’re fueling up after a workout or prepping your weekly lunches, this dish strikes the sweet spot between indulgent and intentional.
And like Chloe says every time we make it: “This tastes like a weekend dinner—but we get to have it on a Tuesday.”
Try it once, and you just might fall in love—again and again.
If you love clean cuts and effortless prep, the SHAN ZU 8-Inch Chef Knife is a kitchen must-have. Crafted from Japanese Damascus steel, this professional-grade knife glides through ingredients with precision—perfect for slicing bananas or prepping nuts for your protein brownies.
For more clean, high-protein recipes like these protein brownies, follow us on Pinterest and Facebook.