High Protein Slow Cooker Marry Me Chicken (35g Protein!)

Jump to Recipe·Print Recipe

The viral “Marry Me Chicken” took TikTok by storm for a reason: it is undeniably delicious. But let’s be honest—with nearly a cup of heavy cream and a mountain of parmesan cheese in the traditional recipe, it is essentially a calorie bomb. For those of us tracking macros or trying to maintain a calorie deficit, spending 800 calories on a single chicken breast often isn’t feasible.

A close-up of whole Slow Cooker Marry Me Chicken breasts coated in creamy sun-dried tomato sauce. — High Protein Slow Cooker Marry Me Chicken Plated

But what if you could have that same rich, sun-dried tomato and basil cream sauce without the guilt? Enter our Slow Cooker Marry Me Chicken. By swapping the heavy cream for a secret high-protein hack—blended cottage cheese—we have engineered a version that retains the velvety texture you crave but delivers a massive nutritional upgrade.

We are talking about the same Tuscan-inspired flavor profile, but with half the calories and double the protein. This recipe isn’t just “diet food”; it is a muscle-building powerhouse disguised as comfort food. Whether you serve it over pasta or keep it low-carb with greens, this high protein chicken dinner proves you don’t have to sacrifice flavor for fitness. This recipe is a star player in my collection of High Protein Dump Dinners for Weight Loss, perfect for anyone trying to hit 30g+ of protein per meal.

Table of Contents

What is Marry Me Chicken? (The Origin Story)

If you haven’t scrolled past it on social media, “Marry Me Chicken” is essentially a variation of Tuscan Chicken. The legend goes that the sauce—a combination of heavy cream, chicken broth, garlic, sun-dried tomatoes, parmesan, and red pepper flakes—is so incredibly good that if you make it for your partner, an engagement proposal is imminent.

Extreme close up of creamy Marry Me Chicken sauce with sun dried tomatoes and basil. — Creamy Slow Cooker Marry Me Chicken Sauce Texture

The dish is characterized by its color: a creamy, slightly pink-orange hue derived from the oil of the sun-dried tomatoes emulsifying with the cream. It is rich, savory, and has a slight kick of heat.

However, from a nutritional standpoint, the original recipe is fat-dominant. Our version flips the macros to create a Healthy Marry Me Chicken that is protein-dominant without losing the “marriage material” quality.

Nutritional Showdown: Traditional vs. High Protein Hack

Nutrient (Per Serving)	Traditional Recipe (Heavy Cream)	Our High Protein Version
Calories	~650 – 800 kcal	~280 – 320 kcal
Protein	20g – 25g	35g – 40g
Fat	45g+	10g – 12g
Carbs	10g	8g
Texture	Oily/Heavy	Creamy/Velvety

As you can see, the difference is staggering. By eliminating the heavy cream, we save hundreds of calories of saturated fat, allowing you to eat a larger portion or add a side of carbohydrates like potatoes or pasta while staying within your daily goals.

The Secret Ingredient: Why We Use Cottage Cheese

You might be skeptical. “Cottage cheese in a sauce? Won’t it be lumpy?” The answer is a resounding no, provided you use the right technique.

The Science of the Sauce

Cottage cheese is rich in casein protein, a slow-digesting milk protein that thickens beautifully when blended. Unlike heavy cream, which relies on fat globules for thickness, blended cottage cheese creates a protein network that provides a similar mouthfeel—luscious and coating—without the grease. This is the secret to a perfect Cottage Cheese Alfredo Sauce base.

When you blend cottage cheese in a high-speed blender, the curds are pulverized, creating a liquid that is indistinguishable from heavy cream in appearance but superior in nutrition. This technique allows us to add nearly 15 grams of extra protein to the sauce itself, on top of the protein from the chicken.

Greek Yogurt vs. Cottage Cheese

You can technically use Greek yogurt for this recipe, and many people do. However, Greek yogurt has a distinct tangy, sour profile that mimics sour cream. While delicious, it can sometimes overpower the delicate basil and sun-dried tomato flavors, making the dish taste more like a “stroganoff.”

Cottage cheese has a much milder, milkier, and slightly saltier profile that aligns perfectly with the savory notes of an Alfredo or Tuscan sauce. It disappears into the background, letting the aromatics shine. If you prefer Greek Yogurt based sauces, check out my Creamy Ranch Chicken Crockpot for a tangier variation where that acidity is a bonus.

For more on why cottage cheese is a superfood for weight loss, check out this detailed guide on the Benefits of Cottage Cheese.

Ingredients You Need (Deep Dive)

A short ingredient list doesn’t mean we compromise on quality. Each component plays a vital role in building flavor in this crockpot chicken breast recipe.

Flatlay of ingredients for Slow Cooker Marry Me Chicken including raw chicken, sun dried tomatoes, and cottage cheese. — Ingredients for Healthy Slow Cooker Marry Me Chicken

1. Chicken Breast

To keep this recipe strictly “high protein” and low fat, we opt for boneless, skinless chicken breasts. While thighs are delicious, they add unnecessary fat to a dish that already gets richness from the sauce. The slow cooker is the great equalizer here; cooking crockpot chicken breast low and slow in liquid ensures it remains juicy and shreddable, never dry. I recommend using boneless, skinless chicken breasts. It’s the same cut I use for my Slow Cooker Chicken Jambalaya to keep the calories low.

2. Sun-Dried Tomatoes

This is the non-negotiable flavor bomb. You have two options: oil-packed or dry-bagged.

Oil-Packed: These are softer and pack more flavor because the oil has been infused with tomato essence. If you use these, drain them well, but don’t rinse them. A little bit of that red oil adds beautiful color to the sauce.
Dry-Bagged: These are chewier and lower in calories. If you use dry tomatoes, you don’t need to rehydrate them beforehand; the slow cooker moisture will do that for you. The sun-dried tomatoes give this Slow Cooker Marry Me Chicken that classic Italian flair—similar to the flavor profile in my Tuscan White Bean Soup.

3. The “Cream” Base

Cottage Cheese: Full-fat (4%) or 2% works best. Fat-free can work but may be slightly less stable.
Chicken Broth: Low sodium is preferred so you can control the salt level.
Cornstarch (Optional): If you like a very thick gravy-like sauce, a teaspoon of cornstarch blended with the cottage cheese helps stabilize it.

4. Aromatics & Seasonings

Fresh Basil: Add this at the very end. Cooking basil for 4 hours kills its flavor and turns it black. Fresh basil adds a sweet, peppery freshness that cuts through the richness.
Garlic: Measure with your heart, but 3-4 cloves is standard.
Red Pepper Flakes: The “Marry Me” signature heat. Adjust to your tolerance.
Dried Oregano & Thyme: These hardy herbs can withstand the long cook time.

How to Make High Protein Marry Me Chicken (Step-by-Step)

The “dump and go” method makes this easy, but the finishing technique is what separates a good sauce from a broken, curdled mess.

Step 1: The Dump

Raw whole chicken breasts seasoned with herbs and sun-dried tomatoes inside a slow cooker. — Raw Marry Me Chicken Ingredients in Crockpot

Place your chicken breasts at the bottom of the slow cooker. Season them directly with salt, pepper, dried oregano, and thyme. Scatter the chopped sun-dried tomatoes and minced garlic over the chicken. Pour in the chicken broth. Do not add the cottage cheese yet.

Step 2: The Cook

Tender cooked whole chicken breasts sitting in broth inside a slow cooker. — Cooked Chicken Breast for Marry Me Chicken in Slow Cooker

Cover and cook.

Low: 3 to 4 hours (Recommended for chicken breast).
High: 2 hours.
Warning: Do not overcook chicken breast! Unlike pork shoulder, chicken breast does not get more tender the longer you cook it; it eventually dries out and becomes chalky. Check it at the 3-hour mark.

Step 3: The Blending Technique (Crucial)

A blender jar filled with smooth white blended cottage cheese sauce. — Blended Cottage Cheese Cream Sauce for Marry Me Chicken

While the chicken cooks, prepare your protein sauce. Place the cottage cheese, parmesan cheese, and a splash of milk (or water) into a blender. Blend on high for at least 60 seconds. You are looking for a texture exactly like heavy cream—zero lumps, completely smooth.

Step 4: The Tempering (Avoiding Curdling)

Whisking creamy high protein sauce into the slow cooker pot with chicken and tomatoes. — Mixing Creamy Sauce into Slow Cooker Marry Me Chicken

Once the chicken is cooked, remove the breasts to a plate or cutting board to slice or shred. Now, look at the liquid left in the pot. It is hot and flavorful.

Important: If you pour cold dairy into boiling liquid, it might separate. To prevent this, turn the slow cooker OFF or to the “Keep Warm” setting. Let it sit for 5 minutes to cool slightly.
Whisk: Pour your blended cottage cheese mixture into the slow cooker liquid while whisking constantly. It should emulsify into a creamy pink-orange sauce.
Combine: Return the chicken to the pot and toss to coat. Stir in the fresh chopped basil now.

3 Ways to Serve This Dish

This sauce is liquid gold, so you need a vehicle to get it into your mouth.

Creamy Slow Cooker Marry Me Chicken breast served over zucchini noodles. — Low Carb Slow Cooker Marry Me Chicken with Zoodles

1. The Traditional Pasta Route

Serve the Slow Cooker Marry Me Chicken sauce over a bed of angel hair pasta, fettuccine, or protein pasta (like chickpea or lentil pasta) to boost the macros even further. The starch from the pasta helps the sauce cling.

2. Low Carb / Keto Friendly

If you are watching carbs, this Healthy Marry Me Chicken sauce is perfect over:

Zoodles (Zucchini Noodles): The sauce clings well, but eat it quickly as zucchini releases water.
Cauliflower Rice: A great way to add volume.
Spaghetti Squash: The natural sweetness pairs well with the tomatoes.

3. The Potato Lover’s Choice

Since this sauce is so rich, it pairs beautifully with roasted potatoes. My Garlic Parmesan Potatoes are a crowd favorite to soak up the sauce. The crispy skin of the potatoes contrasts perfectly with the creamy sauce.

Meal Prep & Storage Guide

This recipe is fantastic for meal prep because the sauce actually thickens and develops more flavor as it sits in the fridge.

Fridge: Store in airtight glass containers for up to 4 days.
Reheating: This is key. High-protein sauces can tighten up when cold. When reheating in the microwave, add a splash of water or milk (about 1 tablespoon) to the container. Stir halfway through heating. This will bring the sauce back to its silky consistency.
Freezing: You can freeze this high protein chicken dinner, but be aware that cottage cheese sauces may separate slightly upon thawing. If you freeze it, thaw it overnight in the fridge and reheat gently on the stove, whisking to bring the emulsion back together.

FAQs About Slow Cooker Marry Me Chicken

Why is Marry Me Chicken so popular?

This dish went viral on TikTok because of its incredible flavor payoff vs. effort. The legend says the creamy sauce—packed with sun-dried tomatoes, garlic, and parmesan—is so good that if you make it for your partner, they will propose immediately! While the original is heavy on cream, our high protein version keeps the viral flavor but cuts the calories in half.

What is the best side dish for Marry Me Chicken?

Since the sauce is rich and savory, you need a side that can soak it up.
Classic: Serve over angel hair pasta or mashed potatoes.
Low Carb: Zucchini noodles (zoodles) or cauliflower rice.

Can I use cream of chicken soup instead of the cottage cheese sauce?

Technically, yes—many “dump and go” recipes use condensed Cream of Chicken or Cream of Mushroom soup as a shortcut. However, I don’t recommend it. Canned soups are often high in sodium, low in protein, and contain preservatives. By using my blended cottage cheese hack, you get a fresher, creamier taste and a massive 35g protein boost that canned soup just can’t match.

Can you put raw chicken in a slow cooker?

Absolutely. This is the beauty of a dump dinner! Placing raw boneless, skinless chicken breasts at the bottom of the slow cooker allows them to braise gently in the broth and juices, resulting in tender, shreddable meat without any pre-searing required.

How do I stop the dairy sauce from curdling?

This is the #1 mistake people make with creamy slow cooker recipes. Never add the dairy at the beginning. High heat over 4 hours will cause the protein in dairy to separate (curdle). Always whisk your blended cottage cheese (or Greek yogurt) mixture in during the last 15-20 minutes of cooking, or simply stir it in after you turn the heat off.

Is Marry Me Chicken the same as Tuscan Chicken?

They are very close cousins! Both feature a creamy sauce with spinach or basil. The main difference is that Marry Me Chicken typically features sun-dried tomatoes more prominently and has a slight kick from red pepper flakes, whereas traditional Tuscan chicken often leans heavily on garlic and spinach.

Conclusion

This Slow Cooker Marry Me Chicken proves that “eating healthy” doesn’t mean eating plain grilled chicken and broccoli every night. By using smart ingredient swaps, you can enjoy a luxurious, restaurant-quality high protein chicken dinner that supports your weight loss and muscle-building goals. It is creamy, spicy, savory, and incredibly satisfying.

A romantic dinner setting with a plate of Slow Cooker Marry Me Chicken and a glass of sparkling water. — Healthy Slow Cooker Marry Me Chicken Dinner

Crushed your protein goals for dinner? Keep the streak alive with a sweet treat. My High Protein Dunkaroo Dip uses Greek Yogurt for a guilt-free dessert that feels like a cheat meal.

Slow Cooker Marry Me Chicken (High Protein & No Heavy Cream)