After a long day of coding and problem-solving, there’s nothing I love more than coming home to a comforting meal that feels special yet easy to make. “Marry Me Chicken” has always been one of those irresistible dishes creamy, savory, and rich with flavor. But when I started following a Low FODMAP diet, I thought creamy dinners like this were off-limits. The good news? They’re not!
This version of Marry Me Chicken Low FODMAP keeps all the romance and indulgence of the original recipe while staying gentle on digestion. It’s still rich, silky, and full of flavor proof that you can have comfort food without compromise. Whether you’re cooking for someone you love or just treating yourself to something cozy, this dish delivers.
Table of Contents
Table of Contents
The Story Behind Marry Me Chicken
Why It’s Called “Marry Me Chicken”
If you’ve ever wondered why they call it Marry Me Chicken, the story is as charming as the dish itself. Legend has it that this recipe got its name because it’s so good, it could inspire a marriage proposal. One taste and you’ll understand why. The creamy sauce, the tender chicken, and those tangy sun-dried tomatoes make it irresistible a meal that feels both comforting and romantic.
Originally, this dish featured heavy cream, butter, garlic, and sun-dried tomatoes simmered into a rich sauce that clings perfectly to seared chicken. Over time, countless versions appeared online, each claiming to be “the one.” Here at cirasrecipes.com, I wanted to craft a version that’s every bit as dreamy but perfectly suited for sensitive stomachs no garlic, no onion, no stress.
Making It Low FODMAP-Friendly
Adapting this beloved classic into a Low FODMAP version took a little creativity. Traditional recipes rely heavily on garlic and cream two common triggers. The solution? Garlic-infused olive oil brings rich flavor without FODMAPs, and lactose-free cream keeps the sauce silky smooth. A touch of Parmesan and a handful of finely chopped sun-dried tomatoes round out that familiar, romantic taste.
You won’t miss the onions or heavy dairy here the sauce still feels indulgent, the chicken stays juicy, and every bite bursts with balanced flavor. Serve it over rice or mashed potatoes for a cozy dinner that loves your gut as much as your taste buds.
If you’re looking for more ideas to complete the meal, check out my Low FODMAP Mashed Potatoes or Low FODMAP Chicken Casserole both pair beautifully with this dish.
Low FODMAP Marry Me Chicken Ingredients and Substitutions
Essential Ingredients for Low FODMAP Balance
The secret to a truly delicious Marry Me Chicken Low FODMAP dish is simplicity with purpose. Every ingredient here is chosen to deliver full flavor while keeping your gut happy. You won’t need fancy products — just smart swaps that make this comfort food shine without the FODMAPs.
To make this Marry Me Chicken Low FODMAP recipe, you’ll need:
- Chicken breasts: Boneless, skinless, tender pieces that soak up the creamy sauce.
- Garlic-infused olive oil: Adds that signature garlic aroma safely for a Low FODMAP diet.
- Lactose-free cream or half-and-half: Keeps the sauce smooth and comforting.
- Sun-dried tomatoes (in oil): Add tangy sweetness for balance.
- Parmesan cheese: Naturally low in lactose and perfect for depth.
- Fresh basil: Lifts every bite with color and freshness.
- Low-sodium chicken broth: Builds savory depth without heavy salt.
- Seasonings: Salt, pepper, and optional red pepper flakes for a touch of heat.
Here’s how traditional ingredients stack up against their Low FODMAP versions:
| Traditional Ingredient | Low FODMAP Alternative |
|---|---|
| Garlic cloves | Garlic-infused olive oil |
| Heavy cream | Lactose-free cream |
| Wheat flour | Cornstarch or gluten-free flour |
| Butter | Olive oil or lactose-free margarine |
Small swaps, big flavor. When cooking Marry Me Chicken Low FODMAP, ingredients like aged cheese and garlic-infused oil bring the richness of the original recipe without upsetting your stomach. A measured amount of Parmesan (around one tablespoon per serving) keeps it Low FODMAP–approved and delicious.
Smart Substitutions for Digestive Comfort
Creating Marry Me Chicken Low FODMAP that still tastes indulgent is all about balance. Here’s how to keep it light, creamy, and perfectly safe for sensitive digestion:
- Use scallion greens instead of onions for a fresh bite.
- Stick with lactose-free cream or milk to maintain the creamy texture.
- Serve over rice, mashed potatoes, or gluten-free pasta to soak up every drop of sauce.
- Add greens like spinach or zucchini for freshness and nutrition.
Once you try this version, you’ll see how comforting and flavorful Low FODMAP cooking can be. Cooking for yourself or someone special doesn’t mean missing out it means finding new ways to bring joy to the table.
Step-by-Step: How to Make Marry Me Chicken Low FODMAP
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Marry Me Chicken Low FODMAP – Amazing Romantic Dinner
- Total Time: 30 minutes
- Yield: 2 servings 1x
Description
A creamy, romantic Low FODMAP twist on classic Marry Me Chicken. Made with garlic-infused oil, lactose-free cream, and sun-dried tomatoes.
Ingredients
- 2 chicken breasts
- 2 tbsp garlic-infused olive oil
- 1 cup lactose-free cream
- ½ cup low-sodium chicken broth
- ¼ cup grated Parmesan cheese
- 3 tbsp chopped sun-dried tomatoes
- Fresh basil leaves
- Salt, pepper, paprika, and red pepper flakes (optional)
Instructions
- Season chicken with salt, pepper, and paprika.
- Heat garlic-infused olive oil in skillet; sear chicken 4–5 minutes per side until golden.
- Remove chicken; deglaze pan with broth.
- Stir in lactose-free cream, Parmesan, and sun-dried tomatoes; simmer until thickened.
- Return chicken to skillet, coat with sauce, and cook 2–3 minutes.
- Top with fresh basil; serve warm over rice or mashed potatoes.
Notes
Use garlic-infused oil instead of garlic cloves for Low FODMAP safety.
Lactose-free cream ensures a smooth, digestible sauce.
Leftovers store beautifully for up to 3 days in the fridge.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Pan-Seared
- Cuisine: American
Nutrition
- Serving Size: 1 plate
- Calories: 410
- Sugar: 4g
- Sodium: 520mg
- Fat: 26g
- Saturated Fat: 9g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 1g
- Protein: 37g
- Cholesterol: 85mg
Keywords: marry me chicken low FODMAP, creamy chicken, lactose-free
Cooking the Chicken to Perfection
There’s something truly special about making Marry Me Chicken Low FODMAP from scratch the aroma of garlic-infused oil, the gentle sizzle of chicken in the pan, and that first creamy spoonful of sauce. It’s comfort and romance in one pan.
Start by seasoning your chicken with salt, pepper, and a touch of smoked paprika. Heat garlic-infused olive oil in a large skillet over medium heat. When the oil shimmers, add the chicken and cook for 4–5 minutes per side until golden brown. You want the edges caramelized and the center just cooked through (165°F internal temperature).
Take the chicken out of the pan and set it aside. You’ll notice those delicious browned bits left behind they’re flavor gold and will make your Low FODMAP sauce taste incredible.
If you’re short on time, you can use thin-sliced chicken cutlets instead of full breasts; they cook faster while keeping tenderness intact.
(Internal links: One-Pan Low FODMAP Dinners, Low FODMAP Chicken Dinner Ideas)
Creating the Creamy FODMAP-Friendly Sauce
Now comes the magic the silky, tangy sauce that makes this Marry Me Chicken Low FODMAP recipe unforgettable.
In the same skillet, pour in ½ cup of low-sodium chicken broth to deglaze. Stir gently, scraping the bottom of the pan to lift those flavorful bits. Next, stir in 1 cup of lactose-free cream and ¼ cup of grated Parmesan. Add finely chopped sun-dried tomatoes and a pinch of crushed red pepper flakes if you like a little spice.
Let the sauce simmer for 3–4 minutes until slightly thickened, then return the chicken to the skillet. Spoon the sauce over each piece, letting everything bubble gently together for another 2–3 minutes. The sauce should cling beautifully to the chicken creamy but never heavy.
Finish with fresh basil leaves scattered on top. The contrast of creamy sauce and bright herbs makes this dish feel fresh and elegant. Serve it with steamed rice, roasted zucchini, or mashed potatoes for a full Low FODMAP-friendly meal.
Cooking this Marry Me Chicken Low FODMAP dish feels like an act of love simple, patient, and full of care. Every step builds flavor and texture, from the golden sear to the smooth sauce. When you plate it, you’ll see exactly why it’s called “Marry Me Chicken.”
Serving, Storing, and Tips for Marry Me Chicken Low FODMAP
Perfect Pairings for a Balanced Meal
A comforting dinner like Marry Me Chicken Low FODMAP deserves sides that make it shine. Whether you’re cooking for someone special or just treating yourself, the goal is balance richness from the sauce paired with freshness from simple sides.
Serve this dish over steamed jasmine rice or buttery mashed potatoes to soak up that creamy sauce. If you’re craving something lighter, try a crisp green salad with cucumber, baby spinach, and a drizzle of lemon-infused olive oil. It cuts through the richness beautifully.
For an elegant touch, roast zucchini or carrots with salt and pepper until caramelized. Their sweetness complements the tangy sun-dried tomatoes in the chicken. And if you love wine, pair your Marry Me Chicken Low FODMAP dinner with a chilled glass of sauvignon blanc it brightens the flavors without overwhelming them.
Storage and Reheating Tips
If you’re lucky enough to have leftovers, Marry Me Chicken Low FODMAP tastes even better the next day. The flavors deepen overnight, making it a perfect make-ahead option for busy weeks.
Here’s how to store it safely and keep the texture just right:
- Refrigeration: Store cooled chicken and sauce in an airtight glass container for up to 3 days.
- Freezing: Freeze portions flat in freezer-safe bags for up to 2 months. Defrost overnight in the fridge before reheating.
- Reheating: Warm gently over low heat or in the microwave at 50% power, adding a splash of broth or lactose-free cream to revive the sauce.
Avoid high heat it can split the sauce or dry out the chicken. Patience pays off here.
Frequently Asked Questions
1. Can you have chicken on a Low FODMAP diet?
Yes! Chicken is naturally Low FODMAP and rich in lean protein. It’s a perfect choice for people with IBS or sensitive digestion, as long as you season it with Low FODMAP-friendly ingredients like garlic-infused oil and herbs.
2. Do any meal kits offer Low FODMAP options?
Several brands now offer Low FODMAP meal kits, such as ModifyHealth and Epicured. They specialize in balanced, gut-friendly recipes that follow Monash University guidelines, making it easier to enjoy meals like Marry Me Chicken Low FODMAP without guessing ingredients.
3. Why do they call it “Marry Me Chicken”?
The name comes from the saying that the dish is so good, it could inspire a marriage proposal! Its creamy, flavorful sauce and tender chicken make it an instant favorite for romantic dinners or cozy nights in.
4. What is Marry Me Chicken?
“Marry Me Chicken” is a creamy chicken dish made with garlic, cream, Parmesan, and sun-dried tomatoes. This Low FODMAP version keeps all the flavor but replaces high-FODMAP ingredients with gut-friendly alternatives like garlic-infused oil and lactose-free cream.
Conclusion
Every bite of Marry Me Chicken Low FODMAP feels like a hug warm, creamy, and full of love. Whether you’re cooking for someone special or for yourself after a busy day, this dish proves that eating Low FODMAP doesn’t mean giving up comfort or flavor.
Cooking has always been my way of staying connected to home, even from miles away here in New Mexico. This recipe brings that same warmth to your table simple, wholesome, and always made with love.