Marry Me Chicken Pasta: The Viral Recipe That Lives Up to the Hype

Nora here! So last month, I’m scrolling through TikTok at 11 PM (don’t judge me), and I see this pasta dish pop up for probably the hundredth time. “Marry Me Chicken Pasta.” Everyone’s making it. Everyone’s raving about it. The comments are full of people saying their partners literally proposed after eating it.

I rolled my eyes. Come on. It’s pasta. How good could it really be?

But then Nicolas walked by, glanced at my phone, and said, “That looks really good. We should make that.”

So the next night, I did. And you know what? I get it now. I totally get the hype.

This dish is ridiculously good. Like, lick-your-plate-clean good. The sauce is creamy and garlicky with these sweet, tangy sun-dried tomatoes that just make everything taste incredible. The pasta soaks up all that flavor. The chicken stays juicy and tender.

After we finished eating, Nicolas looked at me and said, “Okay, I see why they call it Marry Me Chicken.”

Since that first time, we’ve made this at least six times. It’s become our go-to for date nights, family dinners, and those nights when we just want something that feels special without spending hours in the kitchen.

Here’s what you’re getting in this guide:

• The real story behind why it’s called “Marry Me Chicken” (it’s actually pretty interesting)
• How to make the creamiest, most flavorful sauce without it breaking
• My tips for getting perfectly cooked chicken every time
• Why this 30-minute recipe tastes like you spent hours cooking
• Smart swaps if you want to make it lighter or change it up
• What to serve alongside it for a complete meal

Trust me, this is about to become your new favorite pasta recipe.

Why Is It Called “Marry Me Chicken”? (The Origin Story)

Okay, so before we get into cooking, let me tell you the backstory because it’s actually kind of sweet.

The original “Marry Me Chicken” recipe was created by Delish magazine back in 2016. They claimed it was so good that it would inspire marriage proposals. Bold statement, right?

But here’s the thing – it went absolutely viral. People started making it, posting about it, and yes, some people actually did get proposed to after making this dish. It became TikTok famous in 2023, and according to The New York Times, their version became the most popular recipe of that entire year.

The original was just chicken in a creamy sun-dried tomato sauce. Then people started adding pasta to it, and honestly? That’s when it became truly dangerous.

Nicolas chiming in: The first time Nora made this, I understood the name immediately. It’s the kind of dish that makes you feel appreciated. Like, “Wow, someone loves me enough to make this.” Even though it’s actually pretty easy to make. Don’t tell anyone.

Nora back: The name might sound cheesy (pun intended), but the dish backs it up. This is genuinely one of the best pasta recipes I’ve ever made, and I’ve made a LOT of pasta in this kitchen.

What Makes This Pasta So Special?

I’ve made creamy pasta dishes before. We have dozens of chicken recipes in our rotation. So what makes this marry me chicken pasta different?

It’s the combination. Everything works together perfectly.

The Sauce is Everything.

This isn’t just any cream sauce. It’s built on layers of flavor:

• Butter and garlic create the aromatic base.
• Flour thickens it to that perfect creamy consistency.
• Chicken broth adds savory depth.
• Heavy cream makes it luxurious and velvety.
• Parmesan melts in for that sharp, salty punch.
• Sun-dried tomatoes bring sweet, tangy, umami magic.

It’s not heavy. It’s not bland. It’s perfectly balanced, which is rare for cream-based pasta sauces.

The Sun-Dried Tomatoes Are the Secret Weapon

Here’s what I learned: sun-dried tomatoes are what make this dish special. They’re concentrated, sweet, and tangy, and they add this complex flavor that you just can’t get from fresh tomatoes or tomato paste.

According to the USDA FoodData Central, sun-dried tomatoes are packed with vitamins A and C, plus they contain lycopene, an antioxidant that’s great for heart health. But honestly, we eat them because they taste amazing.

The Pasta Choice Matters

I use penne for this marry me chicken pasta, and here’s why: the tube shape traps the sauce inside. Every single bite is coated and filled with that creamy goodness.

You could use rigatoni, ziti, or even shells. Just avoid angel hair or spaghetti – they don’t hold the sauce the same way.

Everything You Need for Marry Me Chicken Pasta

Before we start cooking, let’s talk ingredients. The good news? You probably have most of this already.

For the Chicken and Pasta

• 1½ pounds boneless, skinless chicken breast, cut into bite-sized pieces
• 10 ounces penne pasta
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon olive oil

For the Creamy Sun-Dried Tomato Sauce

• 3 tablespoons butter
• 2 teaspoons minced garlic (about 2 large cloves)
• 3 tablespoons all-purpose flour
• 2 cups chicken broth (low-sodium is best)
• 1 cup heavy cream
• 1 cup grated Parmesan cheese (freshly grated, not the pre-shredded stuff)
• 1 cup sun-dried tomatoes, drained and chopped
• 1 teaspoon paprika
• 2 teaspoons dried Italian seasoning
• Fresh basil for garnish

My ingredient notes:

Get the sun-dried tomatoes that come packed in oil, not the dry ones. They’re already soft and flavorful. Just drain them well before adding to the sauce.

Freshly grated Parmesan is non-negotiable here. The pre-shredded stuff has anti-caking agents that prevent it from melting smoothly into the sauce. Trust me on this one – I learned the hard way.

For the chicken broth, use low-sodium so you can control the salt level. Some store-bought broths are crazy salty, and you don’t want to ruin the dish.

How to Make Marry Me Chicken Pasta (Step by Step)

Okay, let’s cook. This comes together in about 30 minutes, which is genuinely amazing for how good it tastes.

Step 1: Cook the Pasta First

Fill a large pot with water and add a generous amount of salt. Like, more than you think you need. The water should taste like the ocean.

Bring it to a rolling boil, add your penne, and cook according to the package directions until al dente. That means it should have a slight bite to it – not mushy, not crunchy.

Drain the pasta and set it aside. Don’t rinse it! The starch on the pasta helps the sauce cling to it better.

Pro tip from me: Save about a cup of the pasta water before draining. If your sauce ends up too thick later, you can add a splash of this starchy water to loosen it up. The starch helps emulsify the sauce and makes it cling to the pasta even better.

Step 2: Cook the Chicken

Cut your chicken breasts into bite-sized pieces – about 1-inch cubes. Season them with salt and pepper on all sides.

Heat olive oil in a large skillet over medium-high heat. Once it’s hot (you’ll see it shimmer), add the chicken pieces in a single layer.

Cook for 6-8 minutes, stirring occasionally, until the chicken is golden brown on all sides and cooked through. The internal temperature should hit 165°F according to USDA food safety guidelines.

Transfer the cooked chicken to a plate and set it aside. Don’t wipe out the pan – those browned bits on the bottom are flavor gold.

Nicolas’s cooking note: Don’t overcrowd the pan. If you pile all the chicken in at once, it’ll steam instead of sear. If your pan isn’t huge, cook the chicken in two batches. It’s worth the extra minute.

Step 3: Build the Sauce Base

In the same skillet (over medium heat now), add your butter. Let it melt and foam up a bit.

Add the minced garlic and sauté for about 30 seconds until it smells incredible. Be careful not to let it burn – burnt garlic tastes bitter and will ruin your sauce.

Sprinkle in the flour and stir constantly for about a minute. You’re making a roux here, which is what thickens the sauce. It should form a paste-like mixture.

Why this step matters: Cooking the flour for a full minute removes that raw flour taste. If you skip this, your sauce will taste gummy and weird. Just keep stirring until it smells nutty and toasted.

Step 4: Add the Liquids

Here’s where it gets crucial. Slowly pour in the chicken broth while whisking constantly. I mean constantly. Don’t stop whisking, or you’ll get lumps.

Start with just a splash, whisk until smooth, then add another splash. Once you’ve added about half the broth and it’s smooth, you can add the rest a bit faster.

Pour in the heavy cream and whisk until everything is combined and smooth.

Let the mixture come to a gentle simmer. You’ll see small bubbles around the edges. Let it cook for 2-3 minutes until it starts to thicken slightly.

Temperature control tip: Keep the heat at medium or medium-low. If the sauce gets too hot, the cream can break and separate. You want a gentle simmer, not a rolling boil.

Step 5: Add Cheese, Tomatoes, and Seasonings

Turn the heat down to low. This is important – adding cheese to a sauce that’s too hot will make it grainy.

Stir in the grated Parmesan cheese a handful at a time, whisking after each addition until it melts completely into the sauce.

Add the chopped sun-dried tomatoes, paprika, and Italian seasoning. Stir everything together.

Taste the sauce at this point. Does it need more salt? More pepper? A pinch of red pepper flakes if you want some heat? Adjust the seasonings to your liking.

Let the sauce simmer on low for another 2-3 minutes until it’s thick and creamy. It should coat the back of a spoon.

What the sauce should look like: Thick enough to coat a spoon but still pourable. If it’s too thick, add a splash of that reserved pasta water or extra cream. If it’s too thin, let it simmer a bit longer.

Step 6: Combine Everything

Add the cooked chicken back into the skillet and stir it into the sauce. Let it sit for a minute so the chicken can soak up some of that flavor.

Add the cooked penne pasta to the skillet and toss everything together until every piece of pasta is coated in that gorgeous creamy sauce.

Let it all hang out together over low heat for another minute. The pasta will absorb more sauce and everything will meld together beautifully.

Tear up some fresh basil leaves and scatter them over the top. The aroma is incredible.

Serve immediately while it’s hot and at peak creaminess.

Nora’s serving tip: I like to serve this in shallow bowls rather than on plates. The sauce pools in the bottom, and you can scoop up every last bit with some crusty bread. Speaking of which, you definitely need bread with this. More on that in a minute.

Why This Recipe Works So Well

After making this marry me chicken pasta multiple times, I’ve figured out exactly why it’s so consistently good.

The Flour-Based Sauce Doesn’t Break.

A lot of creamy pasta recipes are just cream and cheese thrown together. Those sauces can separate or get greasy when they sit.

This recipe uses flour to create a stable emulsion. The flour coats the fat molecules and prevents them from separating. That’s why this sauce stays smooth and creamy, even when you reheat leftovers.

The Chicken Stays Juicy.

By cooking the chicken separately first and then adding it back to the sauce at the end, you avoid overcooking it. The chicken gets that nice golden sear, then it finishes gently in the sauce without drying out.

It’s a Complete Meal in One Pan.

You’ve got protein from the chicken, carbs from the pasta, fat from the cream and cheese, and vegetables from the sun-dried tomatoes. It’s satisfying and balanced.

According to Healthline, a balanced meal should include protein, complex carbs, healthy fats, and vegetables. This dish checks all those boxes while still feeling indulgent.

Smart Swaps and Variations

The base recipe is perfect as-is, but here are some ways to customize it based on what you have or what you prefer.

Make It Lighter

Want to cut some calories? Here’s what works:

• Use half-and-half instead of heavy cream (saves about 200 calories).
• Reduce the butter to 2 tablespoons instead of 3.
• Use chicken breast instead of thighs (though thighs are more flavorful).
• Add spinach or kale for more vegetables and fiber.

Honestly, even with these swaps, it still tastes incredible. The sun-dried tomatoes and Parmesan provide so much flavor that you don’t miss the extra richness.

Add More Vegetables

This is what I do when I want to feel less guilty about eating a huge bowl of creamy pasta:

• Throw in a couple handfuls of baby spinach right at the end – it wilts into the sauce beautifully.
• Add some roasted cherry tomatoes for extra sweetness.
• Toss in some sautéed mushrooms with the garlic.
• Mix in some roasted red peppers along with the sun-dried tomatoes.

Change Up the Protein

Don’t have chicken? No problem.

• Shrimp works amazingly well – just cook it for 3-4 minutes instead of 6-8.
• Italian sausage (removed from casings and crumbled) is incredible here.
• Leftover rotisserie chicken makes this even faster.
• For vegetarians, use chickpeas or white beans for protein.

Try Different Pasta Shapes.

While I love penne for this marry me chicken pasta, other shapes work too:

• Rigatoni – larger tubes that hold even more sauce.
• Farfalle (bow ties) – pretty and great at catching sauce.
• Shells – the sauce pools inside each shell.
• Orecchiette – little “ears” that cup the sauce perfectly.

Just avoid long, thin pasta like spaghetti or angel hair. The sauce is too thick, and it won’t coat them properly.

What to Serve with Marry Me Chicken Pasta

This pasta is rich and filling on its own, but here’s what we like to serve alongside it to round out the meal.

Bread Is Non-Negotiable.

You need something to sop up all that sauce. Here are our favorite options:

Garlic bread – Classic choice. Toast some sliced Italian bread, rub it with a cut garlic clove, brush with olive oil, and sprinkle with salt.

Crusty baguette – Just slice and serve. The chewy crust and soft interior are perfect for sauce-sopping.

Homemade breadsticks – If you’re feeling ambitious. They’re actually easier than you think.

A Light, Fresh Salad.

The pasta is creamy and rich, so you want something crisp and refreshing on the side.

Our Ultimate Chicken Caesar Salad is perfect here. The tangy dressing and crisp romaine cut through the richness of the pasta.

Or try our Best Quinoa Salad for something lighter with more protein and fiber.

A simple arugula salad with lemon vinaigrette also works beautifully. The peppery arugula and bright lemon contrast perfectly with the creamy pasta.

Roasted Vegetables.

If you want to add more vegetables to the meal without changing the pasta itself, roast some veggies on the side.

Our Perfect Roasted Potatoes are always a hit. Crispy on the outside, fluffy on the inside, and they pair with literally everything.

Roasted broccoli or Brussels sprouts with a little garlic and lemon would also be excellent.

How to Store and Reheat Leftovers

The good news? This marry me chicken pasta reheats surprisingly well for a cream-based dish.

Storing

Transfer leftovers to an airtight container and refrigerate for up to 4 days.

The sauce will thicken as it sits in the fridge – that’s totally normal. The pasta absorbs more liquid as it sits.

Reheating

The best way to reheat this is on the stovetop:

• Put the pasta in a skillet over medium-low heat.
• Add a splash of chicken broth, milk, or cream (about ¼ cup per serving).
• Stir gently as it heats up – the added liquid will bring the sauce back to its creamy consistency.
• Heat until warmed through, about 5-7 minutes.

You can also microwave it, but the stovetop method gives you better control over the texture.

For microwaving: Put the pasta in a microwave-safe bowl, add a splash of liquid, cover with a damp paper towel, and heat in 1-minute intervals, stirring between each interval.

Important reheating tip: Don’t overheat it. High heat can cause the cream sauce to separate. Low and slow is the way to go.

Can You Freeze It?

Honestly? I don’t recommend freezing this. Cream-based sauces can break when frozen and thawed, leaving you with a grainy, separated mess.

If you absolutely must freeze it, the sauce will taste okay, but the texture won’t be as smooth. Reheat it very gently and whisk in some fresh cream to try to bring it back together.

Common Questions About Marry Me Chicken Pasta

Final Thoughts: Is It Really That Good?

Nora here, wrapping this up.

Look, I was skeptical about the hype. I thought “Marry Me Chicken Pasta” was just another TikTok trend that people were overhyping.

But after making it multiple times, I get it. I totally get it.

This pasta delivers on every level. The sauce is velvety and packed with flavor. The sun-dried tomatoes add this incredible sweet-tangy depth. The chicken stays juicy and tender. And the pasta soaks up all that creamy goodness in every single bite.

It tastes like you spent hours cooking, but it comes together in 30 minutes. It feels fancy enough for date night but easy enough for a Tuesday. It makes amazing leftovers. And yeah, it’s good enough that someone might actually propose after eating it.

Nicolas’s final take: I’ve eaten a LOT of pasta in this house. Nora makes pasta probably three times a week. This marry me chicken pasta is now in my top three favorite dishes she makes. Maybe top two. The sauce is just… perfect. I could drink it with a straw. Don’t tell Nora I said that.

Nora back: Too late, I’m putting it in the article.

Here’s my advice: make this this week. Don’t overthink it. Follow the recipe, use good Parmesan, don’t skip the sun-dried tomatoes, and watch everyone at your table go quiet because they’re too busy eating to talk.

That’s when you know you’ve nailed it.

Want more amazing pasta recipes? Check out our complete chicken recipes guide with over 20 family-tested dishes that never disappoint.

From our kitchen to yours,

Nora & Nicolas
The Dalim Family

P.S. If you make this and someone proposes to you afterward, please let us know. We’re keeping a running count.

Nutrition Facts (per serving)

Serving Size	1/4 of recipe (about 2 cups)
Calories	680
Protein	48g
Carbohydrates	52g
Fat	32g
Saturated Fat	16g
Sodium	850mg
Fiber	3g

Nutritional information is an estimate based on standard ingredients. Actual values may vary depending on specific brands and measurements used.

Want to calculate exact nutrition based on your portions? Use this free recipe nutrition calculator to get personalized macros.