Whole30 Marry Me Chicken: Delicious One-Pan Dinner

There’s something magical about a dish so delicious it supposedly inspires marriage proposals. The first time I made Whole30 Marry Me Chicken, my kitchen filled with an aroma so enticing that my neighbor actually knocked on my door to ask what I was cooking! This one-pan wonder combines tender chicken with a creamy sun-dried tomato sauce that’s somehow indulgent yet completely Whole30 compliant.

What makes this dish truly special is how it transforms simple ingredients into something restaurant-worthy with minimal effort. Whether you’re deep into your Whole30 journey or simply looking for a healthy, flavor-packed dinner that comes together in one pan, this recipe deserves a spot in your regular rotation.

Why You’ll Love This Whole30 Marry Me Chicken

• Simply Irresistible: The creamy sauce with sun-dried tomatoes and garlic creates layers of flavor that taste anything but “diet food
• One-Pan Wonder: Everything cooks in a single skillet for easy cleanup
• Weeknight Friendly: Ready in about 30 minutes from start to finish
• Meal Prep Champion: Tastes even better the next day for amazing leftovers
• Family Approved: Even picky eaters and non-Whole30 family members will request seconds
• Naturally Nutritious: Packed with protein and healthy fats to keep you satisfied

This Whole30 Marry Me Chicken delivers all the comfort and satisfaction of the traditional recipe without any dairy, gluten, or added sugars. It’s the perfect example of how eating clean doesn’t mean sacrificing flavor.

Ingredients You’ll Need

For the Chicken:

• 1.5 pounds boneless, skinless chicken breasts (about 4 medium breasts)
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ½ teaspoon dried Italian herbs
• 2 tablespoons olive oil or avocado oil

For the Sauce:

• 3 cloves garlic, minced
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• 1 cup full-fat coconut milk (from a can, shaken well)
• ⅓ cup sun-dried tomatoes, chopped (oil-packed, drained and patted dry)
• 1 tablespoon nutritional yeast (adds a cheese-like flavor while staying dairy-free)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon red pepper flakes (adjust according to heat preference)
• 1 tablespoon arrowroot powder (for thickening)
• 1 tablespoon fresh lemon juice
• 2 cups fresh spinach (optional)
• Fresh basil leaves for garnish

Step-by-Step Instructions

Step 1: Prepare the Chicken

If your chicken breasts are very thick, butterfly them or pound them to an even thickness of about ½ inch. This ensures even cooking. Season both sides with salt, pepper, and Italian herbs.

Step 2: Cook the Chicken

Heat olive oil in a large skillet over medium-high heat. When the oil is hot and shimmering, add the chicken breasts and cook for 5-7 minutes per side until golden brown and cooked through (internal temperature of 165°F). Transfer chicken to a plate and cover loosely with foil to keep warm.

Step 3: Create the Sauce Base

In the same skillet, reduce heat to medium and add the minced garlic. Cook for 30 seconds until fragrant, being careful not to burn it. Add the chicken broth to deglaze the pan, scraping up any browned bits from the bottom of the skillet.

Step 4: Build the Creamy Sauce

Pour in the coconut milk, sun-dried tomatoes, nutritional yeast, garlic powder, onion powder, and red pepper flakes. Stir to combine and bring to a gentle simmer.

Step 5: Thicken the Sauce

In a small bowl, whisk the arrowroot powder with 1 tablespoon of water to create a slurry. Slowly pour the slurry into the simmering sauce while whisking constantly. Continue cooking for 2-3 minutes until the sauce thickens.

Step 6: Finish and Serve

Add the lemon juice and stir in the spinach (if using) until wilted. Return the chicken to the skillet, spooning the sauce over the top. Allow everything to warm through for 1-2 minutes. Garnish with fresh basil before serving.

Pro Tips for Perfect Whole30 Marry Me Chicken

• Coconut Milk Selection: Use full-fat canned coconut milk (not coconut beverage in a carton) for the creamiest sauce. Look for one without gums or stabilizers for the cleanest option.
• Sun-Dried Tomato Prep: If using oil-packed sun-dried tomatoes, be sure to drain and pat them dry before chopping to prevent excess oil in the sauce.
• Sauce Consistency: If your sauce becomes too thick, thin it with a little additional chicken broth. If it’s too thin, simmer a bit longer to reduce.
• Meal Prep Strategy: This dish reheats beautifully, so consider making a double batch for planned leftovers.
• Chicken Thickness: Even-thickness chicken breasts are key to proper cooking. Don’t skip the pounding or butterflying step for thick breasts.

Nutritional Information

• Calories: Approximately 320 per serving
• Protein: 28g
• Fat: 19g
• Carbohydrates: 8g
• Fiber: 2g

This Whole30 Marry Me Chicken is naturally low-carb, high-protein, and packed with healthy fats from coconut milk and olive oil. It’s also completely dairy-free and gluten-free while remaining incredibly satisfying.

Storage and Leftovers

This Whole30 Marry Me Chicken actually tastes even better the next day after the flavors have had time to meld:

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheating: Gently reheat in a skillet over medium-low heat, adding a splash of chicken broth if needed to revive the sauce. Alternatively, microwave in 30-second intervals, stirring between each, until warmed through.
• Freezing: While you can freeze this dish, the sauce may separate slightly upon thawing. If freezing, store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.

Serving Suggestions for Whole30 Marry Me Chicken

To create a complete Whole30 compliant meal, pair this delicious chicken with:

• Cauliflower Rice: Perfect for soaking up the creamy sauce
• Roasted Vegetables: Broccoli, asparagus, or Brussels sprouts make excellent sides
• Spiralized Zucchini Noodles: For an Italian-inspired “pasta” meal
• Mashed Potatoes or Sweet Potatoes: For a more substantial, comforting plate

Top 4 FAQs About Whole30 Marry Me Chicken

1. Can I use chicken thighs instead of breasts?

Absolutely! Boneless, skinless chicken thighs work wonderfully in this recipe and often yield even more tender results. They may take slightly longer to cook through, so adjust your cooking time accordingly.

2. Does the coconut milk make the dish taste like coconut?

The savory elements of this dish (garlic, sun-dried tomatoes, and herbs) are prominent enough that most people don’t detect a strong coconut flavor. If you’re particularly sensitive to coconut taste, make sure to use coconut milk labeled as “culinary” or “cooking” which tends to have a more neutral flavor.

3. Is this recipe genuinely Whole30 compliant?

Yes! This recipe has been carefully developed to comply with all Whole30 rules. Just be sure to check all your store-bought ingredients (especially the chicken broth and sun-dried tomatoes) for hidden sugars, preservatives, or non-compliant additives.

4. Can I make this recipe ahead of time for meal prep?

Definitely! This is an excellent meal prep recipe. You can prepare it fully up to 3 days in advance and portion it into individual containers with your chosen side dish for easy grab-and-go meals.

Why This Whole30 Marry Me Chicken Will Become a Favorite

There’s something magical about finding a recipe that checks all the boxes: delicious, nutritious, easy to prepare, and satisfying for everyone at the table. This Whole30 Marry Me Chicken does exactly that. The creamy sun-dried tomato sauce elevates simple chicken breasts to something truly special, all while keeping things compliant with your healthy eating goals.

What really makes this dish stand out is how it transforms clean ingredients into comfort food that doesn’t feel restrictive. Even after completing your Whole30, this recipe is likely to remain in your regular rotation because it’s simply that good.

Whether you’re sharing it with someone special or simply treating yourself to a fantastic meal, this Whole30 Marry Me Chicken proves that eating well doesn’t mean missing out on flavor or satisfaction. Try it tonight and see if it doesn’t inspire a proposal… or at least requests for seconds!

Don’t forget to save this Whole30 Marry Me Chicken recipe for later, and if you make it, let me know how it turned out in the comments below. I’d love to hear what side dishes you paired it with and how your family enjoyed this delicious one-pan dinner!

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