Keto Marry Me Chicken

Creamy, savory, and packed with garlic, Parmesan, and sun-dried tomatoes—this keto version is comforting without the flour or added sugar.

Servings: 4
Prep time: 10 minutes
Cook time: 25–30 minutes
Total: about 40 minutes

Ingredients

Chicken

  • 4 boneless, skinless chicken breasts, about 6 oz each
  • 1½ tbsp olive oil
  • 1 tsp Italian seasoning
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper

Creamy sauce

  • 2 tbsp unsalted butter
  • 4 cloves garlic, finely minced
  • ½ cup sun-dried tomatoes packed in oil, drained and chopped
  • 1 cup heavy cream
  • ¾ cup freshly grated Parmesan cheese
  • ½ cup chicken broth
  • ½ tsp Italian seasoning
  • ¼ tsp red pepper flakes, optional
  • ¼ tsp black pepper
  • ½ cup fresh baby spinach, optional
  • 2 tbsp fresh basil or parsley, chopped

Instructions

1. Prepare the chicken

If the chicken breasts are very thick, slice them horizontally or pound them to an even thickness. This helps them cook evenly.

Pat the chicken dry with paper towels. Season both sides with Italian seasoning, garlic powder, salt, and black pepper.

2. Sear the chicken

Heat the olive oil in a large skillet over medium-high heat.

Add the chicken and cook for about 4–5 minutes per side, depending on thickness, until nicely browned. The chicken doesn’t need to be completely cooked through yet.

Transfer it to a plate and set aside.

3. Start the sauce

Reduce the heat to medium and add the butter to the same skillet.

Add the minced garlic and cook for 30–60 seconds, stirring constantly. Don’t let the garlic brown too much.

Add the chopped sun-dried tomatoes and cook for another 1–2 minutes.

4. Make it creamy

Pour in the chicken broth and scrape the browned bits from the bottom of the skillet.

Add the heavy cream, Italian seasoning, black pepper, and red pepper flakes if using.

Bring the mixture to a gentle simmer. Avoid boiling vigorously, as the cream can separate.

5. Add Parmesan

Reduce the heat to low.

Gradually stir in the Parmesan until it melts into the sauce and the mixture becomes smooth and creamy.

If the sauce seems too thick, add a splash of chicken broth.

6. Return the chicken

Place the seared chicken breasts back into the skillet, along with any juices that accumulated on the plate.

Spoon the sauce over the chicken.

Cover loosely and simmer for approximately 5–8 minutes, or until the chicken reaches an internal temperature of 165°F / 74°C.

7. Add spinach

If using spinach, stir it into the sauce during the final 1–2 minutes of cooking. Let it wilt into the creamy sauce.

8. Finish

Turn off the heat and sprinkle fresh basil or parsley over the chicken.

Spoon plenty of the creamy sun-dried tomato sauce over each piece before serving.

Keto tips

  • Use sun-dried tomatoes packed in oil without added sugar.
  • Avoid flour, cornstarch, and traditional sweetened sun-dried tomatoes.
  • Full-fat heavy cream and Parmesan work best for a thick, creamy sauce.
  • For an even lower-carb meal, serve with cauliflower mash, roasted broccoli, zucchini noodles, or sautéed spinach.
  • Check the label on your chicken broth and sun-dried tomatoes for hidden sugars.

Easy variation

For extra flavor, add 2–3 oz cream cheese along with the Parmesan. It makes the sauce especially thick and rich.

Approximate nutrition per serving will vary with the size of the chicken breasts and brands used, but this recipe is generally low in carbohydrates and high in protein and fat.