Alright, So Here’s the Story Behind This One…

Picture this: it’s a drizzly Tuesday night, I’ve got about as much energy as a cat in the sun, and the pantry is making that echo-y empty sound. But then I remember my go-to, stick-to-the-ribs, make-everyone-happy dish: this ridiculous, high-protein Marry Me Chicken Pasta. (Who came up with that name? I have no clue, but I won’t quibble because once I served this at a mates’ get-together, and—no joke—my pal Kelly did get a proposal about a month later. I’m just saying.)

I know you probably see “high-protein” and expect either dry chicken or some weird, chalky protein powder vibe. Not here! This recipe is proper hearty, creamy, and—dare I say—better the next day, if it even lasts that long in your house. Although I do tend to pick at the leftovers straight form the fridge (truly gourmet, right?).

Why I Keep Coming Back To This Dish

I make this pasta when everyone’s slightly grumpy or cold or just over the weekly dinner rotation. My family goes bonkers for it because it’s saucy and warm and (my secret weapon) loaded with chicken and a cheeky bump of Greek yogurt for extra protein. I’ll admit, there was a week when I ran out of sundried tomatoes—utter tragedy—but I swapped in a bit of tomato paste, and nobody noticed except me. Because honestly, there are days when something has to give, and it’s usually the fancy ingredients.

Plus, if I want to feel slightly less guilty about having seconds, I just tell myself it’s a “high-protein meal” and pretend the cream doesn’t count. Works for me.

What You’ll Need (But Seriously, Don’t Stress)

3 chicken breasts, chopped (I’ve used thighs too when the shop was out—totally fine, maybe even better sometimes!)
1 tablespoon olive oil (honestly, any neutral oil works, but my gran always insisted on the green-label stuff)
2 garlic cloves, smashed and minced
1 cup low-sodium chicken broth (water + a splash of Worcestershire sauce works in a pinch—no one’s judging)
1/2 cup sundried tomatoes, chopped (I’ll sneak in roasted red peppers if the sundrieds are MIA)
1 teaspoon dried basil, or a small handful of fresh if you’re feeling fancy
1/2 teaspoon chilli flakes (if you like a tiny bit of zing; I don’t always bother)
1 cup light cream (or, like, half Greek yogurt mixed with milk—always does the trick, and ups the protein)
1/4 cup grated parmesan (the real deal is best, but pre-grated is fine; this is a no judgement zone)
250g pasta – penne, rigatoni, or whatever’s lurking in the back of the cupboard
Salt & pepper to taste (which for me means probably too much pepper, if I’m honest)
Optional: a big handful of spinach, because green things are good for you (apparently)

Cooking Instructions—Or, How Not to Panic When the Sauce Looks Odd

Get a big skillet or saucepan—if you don’t own one, just use whatever won’t tip over. Heat the oil on medium-high. Throw in the chicken pieces, and fry till golden on most sides. Don’t obsess if some bits are browner; they all end up in the same sauce. Season with salt and pepper.
Scoot the chicken to one edge (or remove it briefly, your call), then toss in the garlic. Stir until fragrant, about 1 minute. Careful! Burnt garlic = sad face.
Time for sundried tomatoes (or your best improv). Stir and let them soften a bit, then add the broth in one big splash. This is where I usually sneak a taste—nobody’s watching.
Add dried basil, chilli flakes, and stir. Turn the heat down to low and let it bubble gently for a few mins (if you forget it and it reduces a tad too much, just add a glug more broth—fixed!).
Cook your pasta now if you haven’t already. Or, start earlier if you’re more organized than me (I usually forget and scramble). Save a little pasta water, I’ll explain why in a sec.
Stir in the cream (or Greek yogurt mixture), bring back the chicken, and toss in the parmesan. Let it simmer until thickened up a bit, about 3-4 minutes. If it looks a little split or strange, don’t fret; give it a good stir and all will be well.
Add cooked pasta straight into the sauce. Toss like you’re on a cooking show—get everything well coated. If it gets too thick, a splash of reserved pasta water works magic (I always forget, and then grumpily use tap water and it’s fine).
Stir in spinach right at the end if you’re using it. Let it wilt, then serve. I always throw an extra grating of parmesan on top, because why not?

Things I Learned the Hard Way

I once added the Greek yogurt too quickly to super hot sauce and it curdled; now I let things cool a tick first. Lesson learned.
If you use thighs instead of breasts, you’ll probably want to cook them a few minutes longer—they’re a bit more forgiving, too, if you get distracted (as I do, often).
Don’t skip the pasta water. But, if you do, you’ll survive.

Ways I’ve Messed Around With This Recipe (Not Always Successfully…)

I tried adding peas one time—didn’t love it. Too sweet. But mushrooms? Mushrooms are excellent here.
Swapped in turkey once when it was on sale. Not quite the same, but if you’ve got leftovers, why not?
Crumbled in some crispy bacon on top. That was a good decision.
Skipped the cream and doubled the yogurt—tasted healthier, but not as cozy. I reckon a mix is best.

Quick Note on Equipment

Look, any big sturdy pan will do. I sometimes use my deep salad bowl if I’m desperate to toss pasta properly. Saucepan + determination works in a pinch. Just don’t try to use a teeny frying pan—you’ll be chasing bits all over the benchtop.

Storing & Leftovers (If By Some Miracle You Have Any)

This keeps well, sealed up tight in the fridge, for about two days. Though honestly, in my house it never lasts more than a day—someone always nicks some by midnight. Reheat gently on the stove with a splash of water or milk; the microwave is okay for desperate times, but can dry it out. Actually, I think it tastes better the next day, which isn’t always the case with pasta, is it?

What to Serve This With (Besides a Big Grin)

I like to pile this into a very big bowl, grate way too much cheese on top, and maybe add some cherry tomatoes or a green salad if I’ve got one in the fridge. My partner insists on garlic bread every. single. time. I don’t argue.

Handy Tips I’ve Learned (the Painful Way)

I once tried rushing the chicken step—don’t. Pale chicken is nobody’s friend. Let it get brown and flavourful, even if you’re tempted to multitask during this bit.
If the sauce tastes a bit flat, it probably just needs a smidge more salt or a squeeze of lemon juice. Don’t overthink it.
Taste as you go. Seriously. Saves the day every time.

FAQs: Honestly Answered

Q: Can I use a different protein?
A: Yep, I get asked this a lot. Turkey’s fine, tofu if you like (though the texture’s… debatable), and honestly, precooked rotisserie chicken works in a pinch. Just chuck it in near the end so it doesn’t turn to string.
Q: Is there a dairy-free way to do this?
A: I’ve tried swapping in coconut cream and a little vegan cheese—it’s alright, but doesn’t have the same magic as the real deal. On second thought, the oat cream I tried last week wasn’t half-bad.
Q: Can I freeze it?
A: You can, but I’ll be honest—it gets a bit grainy when thawed. Still tasty, though, if you’re desperate! Maybe undercook the pasta a smidge if you plan to freeze it.
Q: Can I make this gluten-free?
A: Sure, just use gluten-free pasta. No stress. Remember, some brands get mushy fast so keep an eye—or, uh, a fork—on it.
Q: How spicy is it?
A: Barely spicy at all (my five-year-old tolerates it). Add more flakes if you’re feeling wild!

Oh, random thought: Has anyone else noticed how leftovers always taste a bit better eaten standing up at the fridge? Or is that just me?

High-Protein Marry Me Chicken Pasta