Marry Me Chicken Bowl : High Protein Meal Prep with Alfredo & Pasta

Marry Me Chicken Bowl – The High-Protein Meal Prep That Feels Like a Hug

Hey, friend! Emily here, waving from my flour-dusted kitchen counter. Tell me, have you ever stared into your fridge on a Sunday evening, willing a week of delicious, healthy meals to magically appear? You want something that fuels your busy days, satisfies those comfort food cravings, and doesn’t leave you with a mountain of dishes. I hear you. That “what’s for dinner?” scramble is real, and it’s exactly why I’m so dang excited to share this recipe with you today.

Let’s talk about this Marry Me Chicken Bowl. Imagine the most tender, flavorful chicken you’ve ever had, lounging in a luxuriously creamy, garlicky Alfredo sauce, all tangled up with cozy pasta and pops of sun-dried tomatoes and spinach. Now, imagine that glorious combination, portioned out perfectly into ready-to-grab containers for your week. That’s what we’re making. This isn’t just meal prep; it’s meal prep with a love letter attached. It’s called “Marry Me” chicken for a reason—it’s that irresistibly good. And the best part? We’re packing in over 29 grams of protein per serving without sacrificing an ounce of flavor. So, tie on your favorite apron (the messy one is always the best), and let’s make your lunchbox the envy of the breakroom!

Why This Dish Speaks to My Soul (And My Stomach)

This recipe takes me right back to my culinary school days, but not in the fancy, pristine-kitchen way you might think. Picture this: me, a broke student, trying to impress my then-boyfriend (now husband!) with a “gourmet” dinner in my tiny apartment. The sink was overflowing, I was using a textbook as a trivet, and I decided to whip up a creamy chicken pasta. I threw in the last of my sun-dried tomatoes (a luxury item on my budget!) and a handful of spinach because, well, veggies. The moment he took a bite, his eyes got wide. “This is incredible,” he said. “If you cook like this all the time, I’d have to marry you.” We laughed, but the name stuck. For me, this bowl will always be about that feeling—creating something truly special and soul-warming from simple, humble ingredients, and sharing it with someone you love. Now, I get to share that feeling with you!

Gathering Your Flavor Crew: Ingredients & Smart Swaps

Here’s your grocery list for deliciousness! Don’t stress if you need to swap something—cooking is all about making it work for you.

• ½ box pasta of choice – I’m a huge fan of Barilla Protein Penne or Ziti here. That extra plant-based protein boost is a genius, sneaky upgrade! But any short pasta like rigatoni or fusilli works beautifully.
• 6 boneless, skinless chicken tenderloins – Tenderloins are my weeknight hero! They cook super fast and stay juicy. No tenderloins? Use 2 large chicken breasts, sliced in half horizontally (butterflied) to speed up cooking.
• Alfredo sauce of choice (about 1 jar) – Grab your favorite from the shelf. For a lighter touch, look for a “light” version, or for maximum luxury, use a fresh refrigerated one. No judgment here!
• ½ cup chicken broth or milk – This is our secret weapon! It thins the jarred sauce just enough to coat every nook and cranny of our pasta and veggies, making it saucier and more luxurious.
• Veggie All-Stars:
  • Mushrooms (about 8 oz, sliced) – They add a beautiful, savory “umami” depth. Not a mushroom fan? Leave ’em out!
  • 1/3 cup sun-dried tomatoes (oil-packed, chopped) – These little flavor bombs are non-negotiable for me! Their sweet-tangy punch cuts through the creaminess perfectly. If using dry-packed, just give them a quick soak in hot water first.
  • A big handful of fresh spinach – It wilts down into nothing, giving us a gorgeous color and a lovely nutrient boost. Baby kale or arugula would be fabulous too.
• Shredded skim mozzarella cheese – A light sprinkle on top that melts into gooey perfection. Part-skim works great, or for a richer flavor, use a fontina or provolone.
• The Flavor Brigade: Butter or olive oil for sautéing, fresh garlic (always!), Italian seasoning, a pinch of seasoning salt, and red pepper flakes for the tiniest kick. Trust me on the red pepper flakes—they wake up the whole sauce!

Let’s Get Cooking: Your Step-by-Step Roadmap to Flavor Town

Ready? Let’s transform these ingredients into magic. I’ll walk you through every step with my favorite chef hacks.

1. Prep Like a Pro: Before you even turn on the stove, do your mise en place (that’s chef-speak for “get everything in its place”). Slice your mushrooms, chop the sun-dried tomatoes, mince the garlic, and measure out your seasonings. This makes the actual cooking process a peaceful, enjoyable dance instead of a frantic scramble.
2. Chicken Time – The Main Event: Pat your chicken tenderloins completely dry with a paper towel. This is THE secret for getting a gorgeous sear, not a steam. Season them generously on both sides with salt, pepper, and a little Italian seasoning. Heat a drizzle of oil in a large skillet over medium-high heat. Add the chicken and cook for 3-4 minutes per side, until golden brown and cooked through. Transfer to a plate and let them rest. Chef’s Tip: Don’t crowd the pan! Cook in batches if needed. Crowding creates steam, and we want that beautiful brown color for flavor.
3. Pasta Party: While the chicken cooks, bring a large pot of salted water to a boil. Cook your pasta according to the package directions for al dente—it should have a slight bite. Why? It will continue to soak up some of that amazing sauce later, and we don’t want mushy pasta in our bowls! Drain and set aside.
4. Build the Dreamy Sauce: In the same skillet you used for the chicken (hello, flavor bits!), add a little more oil or butter. Toss in the mushrooms and sauté until they release their water and turn golden, about 5-6 minutes. Add the garlic, sun-dried tomatoes, Italian seasoning, seasoning salt, and a pinch of red pepper flakes. Stir and let it get fragrant for just 30 seconds—don’t let the garlic burn!
5. The Creamy Transformation: Pour in your Alfredo sauce and the chicken broth (or milk). Give it a good stir, scraping up all those delicious browned bits from the bottom of the pan. Let it simmer gently for 3-4 minutes until it thickens slightly and becomes one cohesive, glorious sauce. Taste it! This is your moment to adjust—need more salt? A bigger pinch of red pepper? Make it yours.
6. Bring It All Home: Turn off the heat. Slice your rested chicken into bite-sized pieces. Stir the drained pasta and the fresh spinach into the creamy sauce. The spinach will wilt from the residual heat in seconds. Gently fold in the sliced chicken.

Bowl Bliss: How to Serve & Savor

This is where the reward happens! For meal prep, simply divide the mixture evenly between 3 airtight containers. Sprinkle the top of each with a tablespoon of shredded mozzarella. When you’re ready to eat, microwave it for 1.5-2 minutes, until hot and the cheese is melty.

If you’re serving it right away for dinner, oh boy, let’s make it pretty! Spoon the creamy chicken and pasta into shallow bowls. Top with that mozzarella and let it melt from the heat. For a restaurant-worthy finish, add a fresh crack of black pepper, a tiny extra sprinkle of red pepper flakes, and maybe some fresh chopped parsley or basil. Serve with a simple green salad and a slice of crusty bread for dipping—because you must get every last drop of that sauce.

Make It Your Own: Delicious Twists & Swaps

Got dietary needs or just feeling creative? This bowl is your canvas!

1. Lighter & Leaner: Swap half (or all!) of the pasta for spiralized zucchini noodles (“zoodles”) or steamed broccoli florets. You’ll get a veggie-packed, lower-carb bowl that’s still super satisfying.
2. Dairy-Free Delight: Use a vegan Alfredo sauce (many great store-bought options exist now!) and swap the mozzarella for a sprinkle of nutritional yeast or vegan parmesan.
3. Seafood Swap: Not in a chicken mood? Sauté some large shrimp or scallops and use them in place of the chicken. It’s incredible.
4. Sun-Dried Tomato Pesto Twist: Stir in a tablespoon of store-bought pesto along with the Alfredo sauce for an extra herby, vibrant flavor punch.
5. Instant Pot Shortcut: Use the sauté function to cook the chicken and mushrooms. Then add everything else (except spinach and cheese) with 1 cup of broth. Pressure cook on high for 1 minute (yes, 1 minute!) with a quick release. Stir in spinach to wilt. Boom, one-pot wonder.

Emily’s Kitchen Corner: Notes from My Apron Pocket

This recipe has evolved so much from that first clumsy apartment attempt! I’ve made it for new parents, taken it to potlucks, and it’s my most-requested meal prep from my friends at the gym. The biggest lesson? Don’t skip toasting your spices. Adding the Italian seasoning and red pepper flakes directly to the hot pan with the mushrooms and garlic for those 30 seconds totally unlocks their oils and makes the entire sauce smell and taste like an Italian grandmother’s kitchen. It’s a tiny step with a huge payoff. Also, this sauce is a fantastic fridge cleaner—those last few asparagus spears? Throw ’em in. Wilted bell pepper? Yes! Make it work for you.

Your Questions, Answered (Before You Even Ask!)

Nutritional Info (Because Knowledge is Power!)

Final Thoughts: Your Invitation to Cozy Cooking

And there you have it! Your ticket to a week of stress-free, delicious, and nourishing meals. This Marry Me Chicken Bowl is more than just a recipe—it’s a little act of self-care for your future busy self. It’s the promise of a creamy, comforting lunch waiting for you on a hectic Wednesday. I hope you love making it (and eating it!) as much as I do.

Remember, the kitchen is your playground. Mess it up, taste as you go, and make it yours. If you make this (and I really hope you do!), tag me @TastyChow on socials so I can see your masterpiece! Now, go forth and conquer your week, one delicious bowl at a time.