With high-protein cottage cheese and sweet sun-dried tomatoes, this High Protein Tuscan Chicken is the perfect one-pot dinner. After many tests, I have perfected this Tuscan-inspired (or Marry Me sauce according to social media) sauce and how to cook the chicken just right. This 30 minute meal packs in 45 grams of protein per serving compared to the average of 30 grams for comparable dishes.
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I have probably an unhealthy obsession with Italian cuisine and culture, as seen by my list of Italian-inspired recipes like Chicken with Red Pesto Sauce and this Protein Tiramisu. So I’ll be the first to admit that Tuscan chicken is not something that is served or made in Tuscany. Maybe it’s actually called it because Tuscany is a land of love and the chicken will make you want to marry the chef.
Cream-based sauces are more popular in the north of Italy, the only Tuscan part of it is the sun-dried tomatoes, the basil, and the parmesan. Nonetheless, it has all the flavors I love and I knew it was a great candidate to make into a high-protein dinner! I did quite a few tests to get that sweet tomato flavor throughout, an uber-creamy Marry Me sauce, and crispy chicken without extra ingredients.
Jump to:
Why this protein Tuscan chicken will make you want to marry me
- The chicken: Ok, first off most Tuscan chicken recipes use cornstarch to get the outside of the chicken crispy when cooked whole. I said no thanks to added ingredients and a longer cooking time and settled on slicing the chicken. Pan-frying the slices gets that crispy exterior, makes it easier to eat, and cooks faster!
- The sauce: This sauce is all blended together, so no you don’t realize there’s cottage cheese in it. This creates a creamy texture, gets that sun-dried tomato flavor throughout, and turns it a beautiful pink color.
- Ready in 30 minutes: And in one pot! The chicken gets cooked and then the sauce is added and that's it. AND since it’s so high in protein, this can make a full and filling low-carb meal without the need for pasta or rice.
recipe ingredients
You’ll need the following ingredients to make this protein chicken dinner.
notes
- The base: To start we are going to saute garlic, oregano, salt, pepper, and red pepper flakes in butter to enhance their flavors.
- The chicken: Next we need 4 chicken breasts, sliced thinly.
- The sauce: To make this high-protein Tuscan sauce, you need sundried tomatoes (in the oil or water is fine), chicken bone broth, heavy cream, and cottage cheese.
- The final touch: To finish off the dish, we need grated parmesan and freshly chopped basil.
substitutions & variations
All substitutions are a 1:1 substitute unless otherwise noted. See recipe card for quantities.
- Dairy-less options: You can use vegan heavy cream and parmesan to reduce the amount of dairy. But, there’s no substitute for cottage cheese.
- Chicken —> vegetarian options: Instead of chicken you can use chickpeas or white beans for a vegetarian option.
- Keto Tuscan chicken: This dish is technically keto, however, both sundried tomatoes and cottage cheese are considered less than ideal for keto due to their nutritional profiles. So, take this note and do what you wish with it.
- Baked Tuscan Chicken: To bake this dish, you can bake the whole chicken breasts with garlic and spices in a casserole dish at 375 degrees for 30-40 minutes, covered. Then remove, pour in the sauce, mix in the basil, and top with parmesan. Broil until bubbly.
- Protein, protein-packed: To up the protein in this even more, you can make Tuscan chicken pasta with chickpea or protein pasta.
- Protein Tuscan Chicken Wraps: I love using this idea with leftovers! Cube the chicken and place it in a sundried tomato wrap. Take chopped lettuce and toss it with some of the sauce. Add the lettuce and croutons to the wrap and enjoy! It’s like a Tuscan Caesar chicken wrap!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
how to make healthy Tuscan chicken (with photo & video!)
Be sure to scroll to the recipe card for the full marry me chicken recipe!
- Saute the garlic and spices in butter.
- Cook the sliced chicken and cook until done, working in batches as needed.
- Blend everything else except the basil and parmesan
- Combine the sauce with the cooked chicken, heating throughout
- Mix in chopped basil and parmesan and enjoy! Top with toasted bread crumbs for extra pizzaz!
quick recipe video
expert tips
- Really let the garlic and spices “sweat”: This means to let them cook long enough to open up so the flavors and aromas can infuse into everything else. You will know you've reached this point when the house smells really, really good.
- Don’t crowd the chicken: When pan frying the chicken, you want to give each piece 1 to 2 inches between each slice. This allows the hot air to circulate and get each side crisp. You might have to work in batches with 4 chicken breasts.
- Use a meat thermometer: This is the only way to ensure the chicken is good perfectly and not over cooked. It should be 165 degrees. Check each piece and remove it from the heat as it is done so it doesn’t over cook.
- Taste and adjust: Taste is subjective, so taste the sauce and adjust the salt and pepper as you see fit.
what is "sweating"?
Sweating the garlic and spices means that the ingredients are being cooked in fat. As they soften, their pores (essentially) expand and the oil or butter gets inside, making them look saturated or wet. Garlic is often described as translucent in this state.
common questions
It’s really good with any classic side dish. Some staples are a Caesar salad and bread. Some more authentic options would be stuffed artichokes, zucchini, and mushrooms.
I would not because of how saucy Marry Me chicken traditionally is. Instead, I would recommend making this red pesto pasta salad with chicken.
The best way to check is to use a meat thermometer to ensure it reaches 165 degrees. Because it will cook a bit in the sauce, it can be 160 degrees prior to the sauce being added. You can also cut through the thickest part of the chicken to ensure there is no pink.
troubleshooting & testing notes
Why we blend the cottage cheese
Blending the cottage cheese ensures there are no curds. Cottage cheese can be hit or miss with some people so blending it means it’s just acting as another cream.
Adding more flavor
On my first round of testing, this dish was bland. What I decided it was missing was not enough acid and salt. Salt enhances flavor and acid balances it. To solve this, I added more sun-dried tomatoes and salt.
how to store & meal prep it
fridge
This chicken will keep in the fridge in an airtight container for up to 5 days.
frozen
To freeze the Tuscan chicken, store it in an airtight container for up to 3 months. Let it thaw overnight and then reheat on the stovetop to bring the sauce back together.
meal prep
To meal prep this dish, you can make it and portion it into individual portions. Pair it with protein pasta for a full lunch on the go.
reheating
You can reheat it in the microwave in 30-second bursts or on the stovetop on low heat. When using the microwave, the sauce can get a bit messy so I recommend putting a paper towel over the top.
what to serve with Tuscan chicken
If you’re wondering how the heck do you serve saucy Marry Me chicken, here are some ideas (in my order of my favorite options).
- Sourdough is my favorite pairing because you dip the tangy, toasted bread into the sauce. So. dang. Delicious! You could do another toasty bread, but sourdough is definitely the best.
- Tuscan chicken pasta is the next best option because Italian and pasta just go hand in hand. Just plate the chicken and sauce over top of your favorite pasta.
- Tuscan chicken with orzo is another great option because you can cook the orzo with parmesan and an egg (check out this one pot salmon alfredo orzo for more details on doing this).
- Tuscan chicken with gnocchi is a delicious dinner pairing. You can top the chicken on traditional gnocchi, gluten-free gnocchi, or even cauliflower gnocchi.
You can also head to our post on What To Serve With Tuscan chicken: 29 Mouthwatering Ideas for a full list!
Recipe
High Protein Tuscan Chicken (Marry Me Chicken)
Equipment
- 1 blender
- 1 large skillet
Ingredients
- 2 tablespoon butter (unsalted)
- 4 cloves garlic (minced)
- ½ teaspoon salt, oregano, crushed red pepper flakes ()
- ¼ teaspoon ground black pepper
- ½ cup sun dried tomatoes (packed in oil or water)
- 1 cup chicken bone broth
- ½ cup heavy cream
- ½ cup cottage cheese
- ½ cup parmesan (grated or shredded)
- ¼ cup basil (chopped and packed)
- 4 6oz Chicken breast (sliced 1" thick, or 3 large chicken breasts)
Before you start!
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Instructions
- Bring a large skillet to medium heat with 2 tablespoon butter. Once melted, add the 4 cloves garlic, ½ teaspoon salt, oregano, crushed red pepper flakes, and the ¼ teaspoon ground black pepper and saute until the garlic in fragrant - about 2 minutes.
- Place the sliced chicken (4 6oz Chicken breast) on the pan, working in batches so as to not crowd the pan. As each side browns, flip to another side to brown it all around. Once each piece reaches 160/165 degrees internal temperature or is no longer pink inside, remove it and set aside so it doesn't over cook. It will cook a little more in the sauce so 160 degrees is fine.
- While the chicken cooks, add the ½ cup sun dried tomatoes, 1 cup chicken bone broth, ½ cup heavy cream, and ½ cup cottage cheese to a blender and blend until smooth and creamy.
- Reduce the heat to low and add the sauce to the pan. Bring to a low boil, just enough to heat through. Then stir in the basil and parmesan. Add the chicken back in and cook for another 5 minutes.Enjoy with toasty sourdough or over pasta!
Video
Notes
- Really let the garlic and spices “sweat”: This means to let them cook long enough to open up so the flavors and aromas can infuse into everything else. You will know you've reached this point when the house smells really, really good.
- Don’t crowd the chicken: When pan frying the chicken, you want to give each piece 1 to 2 inches between each slice. This allows the hot air to circulate and get each side crisp. You might have to work in batches with 4 chicken breasts.
- Use a meat thermometer: This is the only way to ensure the chicken is good perfectly and not over cooked. It should be 165 degrees. Check each piece and remove it from the heat as it is done so it doesn’t over cook.
- Taste and adjust: Taste is subjective, so taste the sauce and adjust the salt and pepper as you see fit.
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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