If you’ve ever craved something warm, creamy, and comforting—but need to keep it dairy-free—this Dairy Free Marry Me Chicken Pasta Recipe is exactly what you’re looking for. Whether it’s a weeknight dinner, a meal prep idea, or a special date-night dish, this version brings all the richness and flavor of the original without using cream or cheese.
You don’t need dairy to make pasta dreamy. This dish proves it. With every bite, you’ll get tender chicken, a velvety coconut milk-based sauce, and a balance of savory and tangy flavors that feel indulgent without the heaviness. And yes—this is still the kind of dish that might earn you a marriage proposal.
Why Everyone Loves This Dairy Free Marry Me Chicken Pasta Recipe
The original Marry Me Chicken recipe became popular for its creamy texture, rich taste, and simplicity. But many recipes rely on heavy cream or cheese to get that richness. In this version, we’ve reimagined those elements to make it accessible for anyone avoiding dairy—without sacrificing flavor.
This Dairy Free Marry Me Chicken Pasta Recipe is built on three things:
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Comfort
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Nutrition
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Simplicity
Instead of cheese and cream, we use full-fat coconut milk, nutritional yeast, and sun-dried tomatoes to create a bold, complex flavor that still feels like a treat.

What Does “Marry Me” Chicken Mean?
The name comes from how irresistible the dish is—legend says it’s so good, it could earn you a marriage proposal. That might be a stretch, but one thing’s for sure: this pasta is always a crowd-pleaser.
By adapting the classic for a dairy-free diet, this Dairy Free Marry Me Chicken Pasta Recipe becomes even more versatile, fitting into gluten-free, paleo, and lactose-free meal plans with ease.
Key Terms You Should Know
Coconut Milk
A dairy-free substitute made from the meat of coconuts. Full-fat canned coconut milk adds creaminess to sauces and works well in savory dishes.
Nutritional Yeast
A plant-based ingredient known for its nutty, cheesy flavor. Common in dairy-free recipes to replace cheese taste.
Arrowroot Powder
A natural thickener that works like cornstarch but is gentler on the stomach and ideal for gluten-free or paleo cooking.
Sun-Dried Tomatoes
Tomatoes that have been dried and preserved in oil. They add sweetness, acidity, and depth to sauces and pasta.
Al Dente
An Italian cooking term meaning “to the tooth.” It describes pasta that’s firm when bitten—not overcooked or mushy.
Reasons to Make This Dairy Free Marry Me Chicken Pasta Recipe
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It’s dairy-free, but still creamy and rich
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Packed with protein from lean chicken
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A full meal in under 30 minutes
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Perfect for those with dietary restrictions
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Easy to make and hard to mess up
This is the kind of dish that fits just about any lifestyle—gluten-free, lactose-free, or just health-focused—without feeling like a compromise.
Ingredients That Make the Difference
Here’s a detailed breakdown of the ingredients that bring this dish to life and how each one contributes to the overall flavor, texture, and nutritional profile.
Ingredient | Why It’s Used |
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Boneless chicken breast | Lean source of protein and the star of the dish |
Garlic | Builds depth and rounds out the creamy flavor |
Oil from sun-dried tomatoes | Adds infused flavor while eliminating the need for extra olive oil |
Full-fat coconut milk | The creamy dairy-free base that replaces heavy cream |
Arrowroot powder | Thickens the sauce and creates a silky finish |
Nutritional yeast | Brings a cheesy flavor without any dairy |
Sun-dried tomatoes | Offers a slightly sweet, tangy bite and adds richness |
Fresh basil | Adds freshness and aroma at the end |
Baby spinach (optional) | Adds nutrients and bright green color |
Gluten-free pasta | A hearty base that holds the sauce and keeps the meal gluten-free |
Tip: Use short pasta like penne, fusilli, or shells. These shapes trap the sauce and give each bite more flavor.

Picking the Right Pasta
The pasta you choose can change the entire feel of the dish. For this Dairy Free Marry Me Chicken Pasta Recipe, stick with pasta that’s firm and not too delicate. That way, it holds up well in the sauce and doesn’t turn soggy.
Good options include:
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Chickpea pasta (high in protein and gluten-free)
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Brown rice pasta (neutral flavor and sturdy texture)
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Lentil pasta (adds extra nutrients and a slight earthy tone)
Avoid angel hair or spaghetti—they tend to break down or clump in the sauce.
Flavor Profile: What You’ll Taste
This pasta dish brings together everything you’d want in a comfort meal:
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Creaminess from the coconut milk
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A mild cheesy flavor from nutritional yeast
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Tang from sun-dried tomatoes
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Savory richness from garlic and spices
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Brightness from the fresh basil
The result is a balanced, warming meal that’s deeply satisfying. You won’t miss the cream or the cheese.
Step-by-Step Guide to Make the Perfect Dairy Free Marry Me Chicken Pasta Recipe
Creating this dish at home is simple—even if you’re not a regular in the kitchen. Follow these steps, and you’ll end up with a creamy, flavorful pasta dish that’s both comforting and nourishing.
Step 1: Prep and Season the Chicken
Start by cubing your boneless chicken breast into bite-sized pieces. This helps everything cook evenly and quickly.
In a mixing bowl, add:
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Chicken breast cubes
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Garlic powder
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Salt
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Black pepper
Toss everything together until well coated. Let it sit while you prep the next step. This helps the seasoning soak into the meat, giving it deeper flavor.
Step 2: Cook the Chicken
In a large pan over medium heat, add about one tablespoon of oil from the sun-dried tomato jar. This oil is already packed with flavor and gives your chicken a great start.
Add the chicken to the pan and cook for 3–4 minutes per side. Don’t stir too much—let it get a golden crust. Once fully cooked, remove the chicken from the pan and set aside.
Step 3: Make the Dairy-Free Cream Sauce
Now it’s time to blend up that creamy base without using any dairy.
In a high-speed blender, combine:
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Full-fat coconut milk
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Arrowroot powder (or cornstarch)
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Nutritional yeast
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Garlic powder
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A bit of oil from the sun-dried tomato jar
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Salt and pepper to taste
Blend for about 30 seconds until everything is smooth. The nutritional yeast gives it that cheesy depth, while the arrowroot helps the sauce thicken once heated.
Step 4: Cook the Pasta
In a large pot, boil water and cook your gluten-free pasta according to package instructions. Aim for al dente—it should be tender but slightly firm when you bite into it. This is important because the pasta will cook a bit more once combined with the hot sauce and chicken.
Drain and set aside. Do not rinse. You want the starch to help the sauce cling to the noodles.
Step 5: Bring It All Together
Lower the pan heat to low.
Add the cooked pasta, cooked chicken, and sun-dried tomatoes to the same pan you used earlier. Slowly pour in the dairy-free sauce. Stir gently until the pasta is coated and everything is heated through.
If the sauce seems too thick, add a splash of water or chicken broth to thin it out slightly. If too thin, keep stirring over low heat until it thickens to your liking.
Optional: Toss in a handful of baby spinach for extra nutrition and color. Stir just until wilted.
Step 6: Finish with Fresh Herbs
Turn off the heat and sprinkle in freshly chopped basil. It adds a final pop of flavor and brightness that lifts the whole dish.
Taste and adjust salt or pepper as needed.
Serve hot. For a little extra richness, you can sprinkle additional nutritional yeast on top or drizzle with a touch more coconut milk.
Tips for Success
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Always cook pasta to al dente to avoid mushiness later
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Use full-fat coconut milk for best results—light versions won’t be as creamy
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Keep the sauce heat low to prevent curdling or separation
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Let chicken rest after cooking so it stays juicy
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Fresh basil is best added at the end to keep its flavor vibrant

Make-Ahead and Storage Advice
This Dairy Free Marry Me Chicken Pasta Recipe is just as good the next day—and maybe even better after the flavors meld.
Storage:
Store in an airtight container in the refrigerator for up to 3 days.
Reheating:
Reheat on the stovetop over low heat with a splash of water or broth to loosen the sauce.
Freezing:
While possible, freezing may change the texture of the coconut milk sauce. For best results, enjoy fresh or refrigerated.
Variations and Customizations
Want to add your own spin to this Dairy Free Marry Me Chicken Pasta Recipe? Here are some ways to tweak it:
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Use shrimp or tofu instead of chicken for a pescatarian or vegetarian version
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Add mushrooms or roasted red peppers for more depth
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Swap basil for parsley or dill depending on your preference
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Try different gluten-free pastas like red lentil or quinoa-based noodles
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Add a dash of red chili flakes if you prefer heat
This dish is flexible and easy to adapt to your taste.
Nutrition Breakdown: What’s in Each Bite?
This Dairy Free Marry Me Chicken Pasta Recipe isn’t just delicious—it’s also well-balanced and satisfying. Here’s a look at the nutrition profile based on a single serving (assuming 4–5 servings total):
Nutrient | Approximate Amount |
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Calories | 520–560 kcal |
Protein | 45–50g |
Carbohydrates | 38–45g |
Fat | 22–25g |
Saturated Fat | 10–12g |
Fiber | 5–7g |
Sodium | 900–1100mg |
Sugar | 3–4g |
This high-protein, moderate-carb, dairy-free pasta is ideal for active individuals, families watching for food sensitivities, or anyone wanting a cleaner comfort food option.

Common Questions About This Recipe
Can I make this completely vegan?
Yes. Swap the chicken for tofu or chickpeas, and make sure your pasta and broth are 100% plant-based.
Will coconut milk make the pasta taste like coconut?
Surprisingly, no. When balanced with garlic, nutritional yeast, and tomatoes, the coconut flavor becomes very subtle—just rich and creamy.
Is this dish gluten-free?
It can be. Just make sure to use certified gluten-free pasta and broth.
Can I use almond milk or oat milk instead?
You can, but the sauce won’t be as thick or creamy. Full-fat coconut milk works best for this recipe.
Can I prepare this in advance?
Absolutely. It tastes great the next day. Just reheat gently on the stove and add a splash of liquid to revive the sauce.
Dairy Free Marry Me Chicken Pasta Recipe
A creamy, flavorful, dairy-free pasta dish made with tender chicken, sun-dried tomatoes, and a coconut milk-based sauce. Comforting, simple, and high in protein—perfect for weeknights or special dinners.
Ingredients
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1.5 lbs boneless skinless chicken breasts, cubed
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1 tablespoon garlic powder
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1 teaspoon salt (plus more to taste)
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½ teaspoon black pepper
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1 tablespoon oil (preferably from sun-dried tomato jar)
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8 oz gluten-free pasta (chickpea, brown rice, or lentil)
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¾ cup full-fat canned coconut milk
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2 tablespoons nutritional yeast
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1 tablespoon arrowroot powder (or cornstarch)
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½ cup sun-dried tomatoes, sliced
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1.5 cups baby spinach (optional)
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¼ cup fresh basil, chopped
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¼ cup low-sodium broth or water (optional, to thin sauce if needed)
Instructions
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Season the chicken
In a large bowl, toss cubed chicken with garlic powder, salt, and pepper. Set aside. -
Cook the chicken
In a large skillet over medium heat, add oil. Sear chicken for 3–4 minutes per side, until fully cooked and lightly browned. Remove from skillet and set aside. -
Cook the pasta
In a large pot, boil water and cook pasta according to package directions until al dente. Drain but do not rinse. -
Make the dairy-free sauce
In a high-speed blender, combine coconut milk, nutritional yeast, arrowroot powder, garlic powder, and a pinch of salt. Blend until completely smooth. -
Combine everything
Return chicken to the skillet over low heat. Add drained pasta, sun-dried tomatoes, and the blended sauce. Stir gently to coat everything evenly. Cook for 2–3 minutes until sauce thickens slightly. Add baby spinach if using, and stir until wilted. -
Garnish and serve
Remove from heat. Stir in chopped basil. Taste and adjust seasoning as needed. Serve warm.
Notes
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Use full-fat coconut milk for the creamiest texture.
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Do not overcook pasta—al dente holds up better in the sauce.
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Nutritional yeast mimics a cheesy flavor without any dairy.
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Sun-dried tomato oil adds rich, layered flavor—don’t skip it.
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Reheat with a splash of broth or water to loosen the sauce.
Nutritional Facts (Per Serving)
Nutrient | Amount |
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Calories | 540 kcal |
Protein | 47g |
Carbohydrates | 42g |
Fat | 23g |
Saturated Fat | 11g |
Fiber | 6g |
Sugar | 3g |
Sodium | 1050mg |
Values are estimates and may vary based on substitutions.
Additional Details
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Prep Time: 10 minutes
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Cook Time: 20 minutes
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Total Time: 30 minutes
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Method: Stovetop
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Cuisine: American
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Servings: 4
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Calories: 540 per serving
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Yield: 4 servings