You’ve seen it everywhere—Marry Me Chicken, that impossibly creamy dish that’s supposedly so good it’ll inspire a proposal. The problem? The original is a blood sugar nightmare. Here’s our fix: that gorgeous, creamy dish that’s supposedly so delicious it’ll inspire a marriage proposal. The original recipe is absolutely drool-worthy, but it’s also loaded with heavy cream and carbs that can send blood sugar on a rollercoaster ride. The good news? We’ve adapted this crowd-pleaser to be completely diabetic-friendly without losing any of that irresistible flavor.
Creamy. Garlicky. Sun-dried tomato heaven—with just 9g carbs.
This Marry Me Chicken went viral for a reason. The original recipe? Absolutely delicious but loaded with heavy cream and sometimes flour. Our version keeps all that dreamy, proposal-worthy sauce but swaps in Greek yogurt and half-and-half for a keto AND diabetic-friendly dinner that doesn’t sacrifice a single ounce of flavor.
Our version uses a clever combination of half-and-half with Greek yogurt to create that signature creamy texture while cutting calories and adding protein. The sun-dried tomatoes provide natural sweetness and depth, while fresh garlic and Parmesan cheese bring savory umami notes that make this dish absolutely crave-worthy. Best of all, it comes together in about 35 minutes, making this Marry Me Chicken perfect for busy weeknights when you want something special without the fuss.
📊 Quick Stats
Prep Time: 10 min • Cook Time: 25 min • Servings: 4
Net Carbs: 9g • Protein: 35g • Calories: 320
Diet: ✅ Keto • ✅ Diabetic-Friendly • ✅ Gluten-Free
🥑 Keto Macros
Net Carbs: 9g • Fat: 14g • Protein: 35g
Ratio: ~45% protein, 40% fat, 15% carbs
Verdict: ✅ Keto-approved!
🍝 Original vs. Our Version
| Original: Heavy cream only | Ours: Greek yogurt + half-and-half |
| ~18-22g carbs per serving | Just 9g carbs (keto-friendly!) |
| Often uses flour to thicken | No flour needed (gluten-free!) |
| ~450+ calories | 320 calories, 35g protein |
🍳 Looking for the Classic Version?
Not watching your blood sugar? Our original Marry Me Chicken has all the indulgent, creamy goodness you’ve seen on TikTok. This page is the diabetic-friendly adaptation with just 9g carbs per serving.
👉 Get the Classic Recipe🔥 Viral Recipe Alert
If you’ve seen this all over TikTok and thought “I can’t eat that,” think again. Same tender pan-seared chicken, same creamy sun-dried tomato sauce, same fresh basil and parmesan finish. Just better macros and no blood sugar spike afterward.
Diabetic-Friendly Marry Me Chicken: Creamy Comfort Without the Sugar Spike
Ingredients
Equipment
Method
- Pat the chicken breasts completely dry with paper towels. Season both sides with half the salt and pepper. If breasts are thick, pound them to an even 3/4-inch thickness using a meat mallet.
- Heat olive oil in a large skillet over medium-high heat. When the oil shimmers, add the chicken breasts. Sear without moving for 5-6 minutes until golden brown on the bottom.
- Flip the chicken and cook for another 5-6 minutes until golden and cooked through (internal temperature should reach 165°F). Remove chicken to a plate and tent with foil to keep warm.
- Reduce heat to medium. In the same skillet, add the minced garlic and cook for 30 seconds, stirring constantly, until fragrant but not browned.
- Add the chopped sun-dried tomatoes and stir for 1 minute to release their flavors into the pan.
- Pour in the chicken broth, scraping up any browned bits from the bottom of the pan with a wooden spoon. Let simmer for 2 minutes.
- Add the half-and-half and Italian seasoning (if using). Stir well and bring to a gentle simmer. Cook for 3-4 minutes, stirring occasionally, until the sauce reduces slightly.
- Remove the pan from heat. Let cool for 1 minute, then whisk in the Greek yogurt until smooth and completely incorporated.
- Return to low heat. Add the Parmesan cheese and stir until melted and the sauce is creamy. Season with the remaining salt and pepper to taste.
- Return the chicken breasts to the skillet, spooning sauce over the top. Let simmer gently for 2-3 minutes to warm the chicken through and allow it to absorb some of the sauce.
- Garnish with fresh chopped basil. Serve immediately, spooning extra sauce over each portion.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Why This Recipe is Diabetic-Friendly
This adapted Marry Me Chicken is specifically designed to help manage blood sugar while delivering maximum satisfaction:
- High-Quality Protein: Chicken breast provides lean protein that helps slow glucose absorption and keeps you feeling full longer.
- Reduced Fat, Same Creaminess: By using half-and-half instead of heavy cream and adding Greek yogurt, we’ve cut the saturated fat significantly while maintaining that luxurious texture.
- Low Glycemic Impact: With only 9g of carbohydrates per serving (mostly from tomatoes and dairy), this dish won’t cause blood sugar spikes.
- Healthy Fats: The oil from sun-dried tomatoes and olive oil provide heart-healthy monounsaturated fats that support cardiovascular health—especially important for people with diabetes.
- Nutrient-Dense Ingredients: Sun-dried tomatoes are packed with lycopene and antioxidants, while garlic supports immune function and may help with insulin sensitivity.
- Portion-Perfect: At 320 calories per serving with 35g of protein, this dish provides excellent satiety without excess calories.
🔄 The Swap That Makes It Work
| Original: Heavy cream | Ours: Half-and-half + Greek yogurt |
| ~25g carbs per serving | 9g carbs per serving |
| ~20g protein | 35g protein |
Chef’s Tips for Perfect Marry Me Chicken
- Pound It Out: Use a meat mallet to pound chicken breasts to an even thickness (about 3/4 inch). This ensures they cook evenly and stay juicy.
- Don’t Skip the Sear: That golden-brown crust on the chicken adds incredible flavor. Make sure your pan is hot before adding the chicken, and resist moving it around—let it develop that beautiful color.
- Temperature Matters: When adding Greek yogurt to the sauce, make sure to remove the pan from heat first and let it cool slightly. Yogurt can curdle if added to a boiling liquid.
- Sun-Dried Tomato Tip: If using oil-packed sun-dried tomatoes, drain them well and pat dry. Reserve a tablespoon of that flavorful oil to cook the garlic—it adds amazing depth.
- Cheese Quality Counts: Use freshly grated Parmesan cheese (not the pre-grated stuff in the green can). Fresh cheese melts better and has more authentic flavor.
- Sauce Consistency: If your sauce seems too thin, let it simmer a bit longer. If it’s too thick, add a splash more broth. The sauce should coat the back of a spoon nicely.
Storage & Reheating Your Marry Me Chicken
Store leftover Marry Me Chicken in an airtight container in the refrigerator for up to 3 days. The sauce may thicken as it sits—simply add a splash of chicken broth when reheating. Reheat gently on the stovetop over low heat, stirring occasionally, or microwave in 30-second intervals until warmed through. Avoid boiling the sauce when reheating, as this can cause the yogurt to separate.
Can I use all Greek yogurt instead of half-and-half?
You can, but the sauce will be tangier and less silky. The half-and-half provides that classic creamy texture while the yogurt adds protein.
What if I don’t have sun-dried tomatoes?
Roasted red peppers can be used as a substitute, though the flavor profile will be slightly different. Avoid fresh tomatoes—they’ll make the sauce watery.
Can I make this ahead?
Yes! Store the chicken and sauce separately if possible. Reheat gently on the stovetop, adding a splash of broth to loosen the sauce.
Is Marry Me Chicken keto-friendly?
We reduced the carbs by using Greek yogurt instead of all heavy cream, and there’s no flour to thicken the sauce. The protein-rich chicken (35g per serving) helps slow glucose absorption, making this a blood sugar-friendly dinner option.
Can I make this gluten-free?
It already is! Unlike some Marry Me Chicken recipes that use flour to thicken the sauce, ours relies on the natural creaminess of Greek yogurt and parmesan. Just double-check your sun-dried tomatoes and chicken broth are gluten-free.
Serving Suggestions
This Marry Me Chicken pairs beautifully with so many diabetic-friendly sides. Try it over cauliflower rice or zucchini noodles for a low-carb option, or serve alongside roasted vegetables like broccoli, green beans, or Brussels sprouts. A simple side salad with olive oil and lemon dressing complements the richness of the sauce perfectly. If you want to include a small portion of whole grains, a half-cup of quinoa or wild rice works well and adds about 15g of carbs to your meal.
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