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High-Protein Mary Me Chicken (meal-prep tips)

ByAshley
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High-protein Mary Me Chicken that's made without the heavy cream, lower in calories, and has a secret ingredient that boosts even more protein.

A close-up of Mary Me Chicken with chunks of chicken, sun-dried tomatoes, and fresh basil leaves in a skillet.

Whenever I try to turn a viral comfort-food recipe into something meal-prep friendly and highin protein, I'll be honest, it feels like a gamble. But this healthier take on Mary Me Chicken worked out beautifully.

Instead of heavy cream, I tested this recipe with coconut milk to keep that silky, creamy sauce without the extra calories. The real protein boost comes from Greek yogurt (surprise, surprise), which adds richness while quietly increasing the protein content.

This recipe turned into such a great creamy, high-protein Mary Me Chicken recipe that reheats well, holds up for taking to work (or school), and actually makes you excited to open your meal prep container.

Recipe Notes and Quick Facts

  • High-protein: The combination of using chicken breast and 0% fat Greek yogurt makes this a lower-calorie, lower-fat, and higher-protein option than the traditional recipe.
  • Meal-prep friendly: The sauce is so easy to reheat in the microwave, and pairing it with whole grains will set you up for a healthy week.
  • Gluten-Free: There's no flour or anything with gluten.

How to Make High-Protein Mary Me Chicken

A brown bowl filled with bright red sun-dried tomatoes in water.
  1. Start by soaking the sun-dried tomatoes in water for about 10 minutes to soften them.
Golden-brown chicken pieces are cooked in a nonstick pan.
  1. Cut the chicken breasts into bite-sized pieces, season with garlic, salt, and pepper, and cook over medium heat until golden brown.
Chopped onions lightly sautéed to golden brown in a gray frying pan with a gold handle.
  1. Remove the chicken from the pan and add the diced onion and garlic to the same skillet. Season lightly with salt and pepper, and cook until softened.
A hand pours broth from a measuring cup into a skillet with sautéing chopped onions.
  1. Pour in the chicken broth and scrape up all those flavorful bits from the bottom of the pan.
Person stirring creamy Mary Me sauce in a sauté pan using a pink spatula. The sauce is thick and speckled with herbs.
  1. Add the coconut milk, Italian seasoning, and sun-dried tomatoes. Stir until the sauce is smooth and creamy.
Creamy sauce in a pan, topped with a mound of grated parmesan cheese.
  1. Stir in the grated Parmesan cheese and let the sauce cook until it deepens in color.
Person stirring creamy tomato sauce with Greek yogurt in a pan using a pink spatula.
  1. Remove the pan from the heat and let it cool briefly (important to prevent curdling), then stir in the Greek yogurt until smooth and creamy.
High-Protein Mary Me Chicken in a grey skillet with golden handle.
  1. Add the chicken back to the sauce and cook for a few more minutes. Garnish with fresh basil and serve or portion for meal prep.

How to Meal Prep Mary Me Chicken

This high-protein Marry Me Chicken was designed specifically with meal prep in mind. Once cooked, let the chicken and sauce cool completely before portioning to prevent condensation.

Divide the chicken into four airtight meal prep containers, making sure each portion gets plenty of sauce. Pair it with whole grains like farro, brown rice, or quinoa, and add a simple vegetable on the side (optional).

A close-up of a creamy orange sauce with chunks of chicken, sun-dried tomatoes, and fresh basil leaves in a skillet, conveying a warm, savory tone.

This recipe reheats especially well thanks to the bite-sized chicken pieces, which warm evenly and stay coated in sauce.

More High-Protein Recipes

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High-Protein Mary Me Chicken

High-Protein Mary Me Chicken
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This high-protein Marry Me Chicken is made without heavy cream and finished with Greek yogurt for a creamy, protein-packed sauce that reheats beautifully. Perfect for meal prep when you want comforting flavors that still fit your macros.

  • Author: Ashley
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Dinner, Meal Prep
  • Method: Stovetop
  • Cuisine: American

Ingredients

Units Scale

Chicken

  • 4 boneless, skinless chicken breasts (6-8 oz each)
  • 1 teaspoon granulated garlic
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons olive oil

Sauce

  • ½ cup dry sun-dried tomatoes (not oil-packed)
  • 1 medium onion, small dice
  • 3 cloves garlic, minced
  • ¾ cup chicken or vegetable broth
  • 1 teaspoon Italian seasoning
  • 1 can full-fat coconut milk
  • ¼ teaspoon salt, or to taste
  • ⅓ cup freshly grated Parmesan cheese
  • 1 cup plain Greek yogurt (0%, 2%, or full-fat)
  • Fresh basil, for garnish

Instructions

  1. Place sun-dried tomatoes in a bowl and cover with hot water. Let soak for 10 minutes until softened. Drain and (roughly chop, optional).
  2. Cut chicken breasts into bite-sized pieces. Season with granulated garlic, salt, and pepper. Heat olive oil in a large skillet over medium heat and cook chicken until golden brown and cooked through. Remove from the pan and set aside.
  3. In the same skillet, add the diced onion and garlic. Season lightly with salt and pepper and cook until the onions have softened and are translucent.
  4. Pour in the broth and scrape up any browned bits from the bottom of the pan.
  5. Stir in Italian seasoning, coconut milk, and sun-dried tomatoes. Cook, stirring, until the sauce is smooth and creamy.
  6. Stir in the Parmesan cheese and continue cooking until the sauce deepens in color, about 5-10 minutes.
  7. Remove the skillet from the heat and let it cool for 1-2 minutes. Stir in Greek yogurt until smooth and fully incorporated. Return to medium-low heat.
  8. Add the chicken back to the skillet and cook for 4-5 minutes, stirring occasionally, until warmed through and coated in sauce. Garnish with fresh basil before serving or cooling for meal prep.

Notes

  • Use chicken broth instead of water when soaking the sun-dried tomatoes for an extra protein boost and more flavor.
  • Use non-fat Greek yogurt to reduce calories.
  • Always remove the pan from the heat before stirring in Greek yogurt to prevent curdling.
  • Cutting the chicken into bite-sized pieces helps it reheat faster and stay evenly coated in sauce.
  • Add a splash of broth when reheating to loosen the sauce if needed.

Nutrition

  • Serving Size: 1 serving
  • Calories: 359
  • Sugar: 5.2 g
  • Sodium: 1034.5 mg
  • Fat: 27 g
  • Saturated Fat: 16.9 g
  • Trans Fat: 0.1 g
  • Carbohydrates: 13.1 g
  • Fiber: 1.7 g
  • Protein: 20 g
  • Cholesterol: 40.3 mg

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