Healthy Marry Me Chicken Pasta – Easy One Pot Dinner

Did you know the now-famous Marry Me Chicken Pasta recipe actually got its name because food editors joked that anyone who tasted it would immediately want to propose?

One bite of that creamy sun-dried tomato sauce and it's easy to see why! This Marry Me Chicken Pasta takes that same irresistible flavor-tender skinless chicken breasts, Italian seasoning, and sun-dried tomatoes simmered in a creamy sauce-and transforms it into a lighter, one pot chicken pasta recipe that's just as rich and satisfying.

In this easy stock pot version, we brown chicken in olive oil until golden brown, then create a velvety cream sauce using sun dried tomatoes, chicken broth (or chicken stock), half and half, and a touch of grated parmesan cheese.

The sauce clings beautifully to al dente penne pasta, soaking up every bit of that next-level flavor. A sprinkle of black pepper, red pepper flakes, and fresh basil adds a restaurant-quality touch that makes this dish taste like it came straight from a fancy restaurant-but it's all made right in your kitchen in under 30 minutes!

Whether you're cooking for a cozy date night or a quick family dinner, this delicious recipe is pure comfort in a bowl.

The best part? It's easy to make ahead, stores perfectly in an airtight container for 3-4 days, and reheats beautifully in toaster oven, air fryer or microwave. With just a splash of water and a good stir, it's just as creamy as the first bite.

So grab your stockpot, a cup of spinach for color, and get ready to bring the Marry Me Chicken Pasta magic home-the end result is pure love at the top of the pasta bowl and joy at the bottom of the pot.

Make sure try some of my other popular healthy Weight Watcher recipes.  Low Calorie Wendy's Frosty, 3 Ingredient Cinnamon Muffins , Mini DASH Chaffles, Air Fryer Beignets and The WW Zero Point Apple Crisp Chips.

Why You'll Love This Healthy Marry Me Chicken and Pasta Recipe

Weight Watcher Friendly - This easy pasta and chicken dish is only 3 WW point on my WW app for one delicious serving.

Since the new Weight Watchers plan is personalized you will have to input the ingredients used into your WW app to get your exact WW points.

Lightened-Up but Still Creamy and Flavorful - This recipe keeps all the rich, romantic flavor of traditional Marry Me Chicken but uses healthier swaps like half and half, lean chicken, and spinach so you can enjoy comfort food without the guilt.

Quick and Easy Weeknight Dinner - Ready in about 30 minutes, it's the perfect one-pot meal for busy nights when you still want something cozy and restaurant-quality without the effort.

Perfect for Date Night or Meal Prep - Whether you're impressing someone special or planning ahead for the week, this dish reheats beautifully and tastes even better the next day.

Key Ingredients for Healthy Marry Me Chicken and Pasta (and Easy Substitutions!)

Pasta: I used classic penne rigate because it holds the creamy sauce perfectly, but you can swap it for whole wheat, chickpea, or protein pasta to boost fiber and protein while keeping it light and healthy.

Chicken Breasts: Lean boneless, skinless chicken breasts make this dish high in protein and low in fat. You can substitute with chicken tenderloins or even boneless thighs if you prefer a juicier texture.

Sun-Dried Tomatoes: These add a rich, tangy depth of flavor and beautiful color to the sauce. If you don't have them, try roasted red peppers or cherry tomatoes for a lighter twist.

Chicken Broth: Use low-sodium chicken broth to control the salt level while keeping the sauce flavorful. Vegetable broth works great as a vegetarian-friendly alternative.

Half and Half: It gives the creamy texture you love without the heaviness of heavy cream. For an even lighter version, try unsweetened oat milk or evaporated skim milk.

Kitchen tools needed...

I used my favorite Lodge Enameled Cast Iron Stockpot for this recipe - it heats evenly and keeps the sauce perfectly creamy without burning. You can check it out here on Amazon.

How to Make Lightened Up Marry Me Chicken & Pasta

1: Grab your boneless chicken breasts and cut them into small bite size pieces, season with salt and pepper and set aside.

2: Heat olive oil in a large Dutch oven or stock pot over medium heat. Once the oil is hot, add the seasoned chicken breasts in a single layer. Cook for about 10 minutes, turning occasionally, until the chicken is golden brown on the outside and fully cooked through. Remove the chicken from the pot and set aside.

3: In the same pot add a splash of olive oil with your garlic, red pepper flakes and sun dried tomatoes. Saute for about one minute.

4: Pour the chicken broth, almond milk, and half and half into the same pot. Add the pasta along with your seasonings and stir well to combine. Bring the mixture to a gentle boil, then reduce the heat to medium-low. Cook uncovered for 10-12 minutes, stirring occasionally, until the pasta is al dente and the sauce begins to thicken. Note : If the liquid reduces too quickly, add a splash of broth or water to keep the pasta creamy while it finishes cooking.

5: Stir in Spinach and cooked chicken pieces. Simmer another 2-3 minutes until spinach wilts and sauce becomes creamy.

6: Finish and Serve: Stir in Parmesan cheese, taste for seasoning and top with fresh basil or parsley before serving. Enjoy!

Watch the How to Make Healthy Marry Me Chicken Pasta Video Here...

Expert Tips for Making the Best Healthy Marry Me Chicken and Pasta

Cut Chicken Evenly for Perfect Cooking
Slice or pound your chicken to an even thickness so it cooks evenly and stays juicy throughout.

Don't Skip the Sun-Dried Tomatoes
These are the secret to that rich, restaurant-style flavor. Use the oil-packed kind for a creamier texture, or dry-packed for fewer calories.

Use Whole-Grain or High-Protein Pasta
Swap traditional penne for a chickpea, lentil, or whole-wheat version to add more fiber and protein without sacrificing taste.

Add Fresh Spinach or Kale for Nutrition
Stir in a handful of greens near the end of cooking for extra vitamins and color - a great way to make this meal even healthier.

Meal Prep Friendly
This dish reheats beautifully! Store in an airtight container and add a splash of broth or milk before reheating to refresh the sauce.

Top with Parmesan for the Perfect Finish
A light sprinkle of freshly grated Parmesan adds a burst of flavor and makes your dish feel indulgent - even though it's still healthy!

Top 3 FAQs About Healthy Marry Me Chicken and Pasta

Are you a Weight Watcher?

If you follow my Blog you probably already know I am a lifetime member of Weight Watchers and I like to point all of my Recipes with the WW Points System.

This Easy Lightened Up Marry Me Chicken and Pasta Recipe is only 3 Points on my app for a one cup serving.  Weight Watchers has a new individualized program right now to make it easier to enjoy the foods you love and still lose weight.

Just plug the ingredients into your WW app to confirm the points for your individual program.

I used to go back and forth between the Purple Plan and the Blue Plan prior to the new program and whenever I hit a plateau I did my own 30 Day Low Carb Meal Plan which jumpstarted the Fat Burning again, so if you feel stuck try it.

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