Marry Me Healthy Pasta with Light Cream Sauce

This Marry Me Healthy Pasta with Light Cream Sauce is a lighter, nutritious twist on the beloved romantic classic. It features tender pasta tossed in a creamy, flavorful sauce made with garlic, sun-dried tomatoes, and lean chicken—all while keeping things light and wholesome. It’s the perfect balance of indulgence and mindful eating.

Why You’ll Love This Recipe

• A healthier take on a popular comfort dish

• Quick and easy to make in just 30 minutes

• Packed with bold, savory flavors from garlic, Parmesan, and sun-dried tomatoes

• Customizable to suit various diets (vegetarian, dairy-free, gluten-free)

• Perfect for a cozy date night or a satisfying family dinner

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Pasta (such as whole wheat penne or rotini)

• Olive oil

• Garlic cloves, minced

• Boneless, skinless chicken breast, diced

• Italian seasoning

• Salt and pepper

• Sun-dried tomatoes (preferably packed in oil), chopped

• Low-fat milk

• Cornstarch

• Grated Parmesan cheese

• Fresh basil, chopped (for garnish)

Directions

1. Cook the pasta according to package instructions until al dente. Reserve ½ cup of pasta water and drain the rest.

2. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.

3. Add diced chicken to the skillet, season with Italian seasoning, salt, and pepper, and cook for 6–8 minutes until golden and cooked through.

4. Stir in chopped sun-dried tomatoes and cook for an additional 1–2 minutes.

5. In a bowl, whisk together the low-fat milk and cornstarch until smooth. Pour the mixture into the skillet and bring to a gentle simmer, stirring until the sauce thickens.

6. Add grated Parmesan cheese and stir until melted. Adjust the consistency with reserved pasta water as needed.

7. Add cooked pasta to the skillet and toss to coat evenly in the sauce.

8. Remove from heat, garnish with chopped basil, and serve hot.

Servings and Timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 20 minutes

• Total Time: 30 minutes

Variations

• Vegetarian: Skip the chicken and add sautéed mushrooms, spinach, or chickpeas.

• Dairy-Free: Use unsweetened almond or oat milk and a dairy-free Parmesan alternative.

• Gluten-Free: Use gluten-free pasta made from rice, lentils, or chickpeas.

• Spicy: Add red pepper flakes or diced jalapeños for a kick.

• Seafood: Substitute chicken with shrimp or scallops for a seafood twist.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheating: Reheat gently on the stovetop over low heat, adding a splash of milk or water to revive the sauce. Microwave reheating also works—cover and heat in short intervals, stirring in between.

FAQs

Can I use a different kind of pasta?

Yes, you can use any pasta shape you like—penne, rotini, fusilli, or even spaghetti all work well.

Is this recipe kid-friendly?

Absolutely. The mild flavors and creamy sauce are generally appealing to children.

Can I make it ahead of time?

You can cook the pasta and sauce separately ahead of time. Combine and reheat just before serving for best texture and flavor.

Can I use frozen chicken?

Yes, just make sure it’s fully thawed before cooking so it browns evenly and cooks through properly.

What can I use instead of cornstarch?

You can use arrowroot powder or flour as a thickener. Just ensure it’s well mixed into the milk to prevent lumps.

How do I keep the sauce from separating?

Use low to medium heat when thickening the sauce and stir constantly. Avoid boiling once the milk is added.

Can I freeze the leftovers?

It’s not ideal, as cream-based sauces can separate when frozen, but it’s possible. Reheat gently and stir well to bring the sauce back together.

How can I make the dish spicier?

Add a pinch of red pepper flakes, cayenne, or diced chili when cooking the garlic.

Is there a vegan version?

Yes—skip the chicken and use a plant-based milk, dairy-free cheese, and a protein like tofu or lentils.

Can I add vegetables?

Definitely. Try adding spinach, peas, zucchini, or broccoli for extra nutrition and flavor.

Conclusion

Marry Me Healthy Pasta with Light Cream Sauce is a guilt-free way to enjoy a creamy, romantic pasta dinner without compromising on flavor or health. With a quick cook time and customizable ingredients, it’s an ideal choice for weeknights, special occasions, or simply treating yourself to something delicious and nourishing.