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Low Carb Marry Me Chicken Meal Prep - Creamy, Flavor-Packed, and Ready for the Week

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 pounds chicken (boneless, skinless thighs or breasts)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika (or regular paprika)
  • 1/2 teaspoon red pepper flakes (optional, for heat)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes in oil, drained and sliced
  • 3/4 cup chicken broth (low sodium)
  • 3/4 cup heavy cream
  • 1/2 cup freshly grated Parmesan cheese
  • 1 teaspoon Italian seasoning (or a mix of oregano and basil)
  • 1 tablespoon lemon juice (optional, for brightness)
  • Fresh basil or parsley, chopped (for garnish)
  • For meal prep sides (choose 1–2): cauliflower rice, zucchini noodles, steamed broccoli, sautéed spinach, or roasted asparagus

Method
 

  1. Prep the chicken. Pat chicken dry. Season both sides with salt, pepper, smoked paprika, and red pepper flakes if using. Cut large breasts in half horizontally so they cook evenly.
  2. Sear to lock in flavor. Heat olive oil in a large skillet over medium-high. Add chicken in a single layer and sear 4–5 minutes per side until golden. Remove to a plate. It doesn’t need to be fully cooked yet.
  3. Sauté the aromatics. Lower heat to medium. In the same pan, add garlic and sun-dried tomatoes. Cook 30–60 seconds until fragrant, stirring so the garlic doesn’t burn.
  4. Build the sauce. Pour in chicken broth, scraping up browned bits. Stir in heavy cream, Parmesan, and Italian seasoning. Simmer 2–3 minutes until slightly thickened and smooth.
  5. Finish the chicken. Return chicken and any juices to the pan. Simmer on low 5–8 minutes, spooning sauce over the top, until the chicken reaches an internal temp of 165°F (74°C).
  6. Adjust and brighten. Taste and add salt and pepper as needed. Stir in lemon juice if you want extra tang. Sauce should be creamy and glossy, not runny.
  7. Prep your sides. While the chicken finishes, cook your chosen low-carb sides: microwave cauliflower rice, sauté zucchini noodles quickly to avoid sogginess, or steam broccoli until just tender-crisp.
  8. Rest and slice (optional). Let the chicken rest 3–5 minutes. Slice if using breasts for easier portioning. Thighs can stay whole.
  9. Assemble meal prep containers. Divide sides across 4–5 containers. Add chicken, then spoon plenty of sauce over each portion. Top with chopped basil or parsley.