Creamy Tuscan chicken, seared and draped in a parmesan cream sauce with sun dried tomatoes and spinach, at 6.1g net carbs and 21.2g protein. I season the chicken with lemon pepper, pan fry it covered so it stays juicy, and I let the spinach wilt right into the simmering cream sauce before the chicken goes back in.
I make this keto tuscan chicken at least twice a month, and it’s the recipe I reach for when I want something that feels like a real Italian dinner without spending an hour in the kitchen. One pan, 30 minutes, and the whole thing comes together while the chicken rests.
The base is simple: seared chicken breasts in a creamy parmesan sauce loaded with sun-dried tomatoes, garlic, and fresh spinach. What makes it work is the layering. I season the chicken heavy with lemon-pepper before it hits the pan, so the crust has actual flavor (not just salt). Then the fond left in the skillet becomes the foundation of the sauce.
Here’s the technique I’ve landed on after making this more times than I can count: lower your heat before the cream goes in. Let it come to a gentle simmer, not a boil. And the parmesan goes in small handfuls, off the heat, stirred between each addition. That’s how you get a silky sauce instead of a grainy one. A reader named Luz asked about this exact issue, and I had the same problem the first few times until I figured out the heat was the culprit.
This is a great weeknight dinner on its own, but I like serving it over cauliflower or zucchini noodles to soak up that sauce. If you’re into Italian keto dinners, my low carb Tuscan pasta uses a similar flavor profile with a different base, and my keto chicken parmesan is another one my family asks for regularly. My sun-dried tomato pesto chicken follows the same one-pan approach with a pesto twist.
One thing I love about this recipe: it actually reheats well. Most cream-based sauces break down the next day, but the parmesan holds this one together. I’ve packed leftovers for lunch and the sauce stays smooth after a quick warm-up. Reader Brandy doubled the batch (left out the arrowroot since the cheese thickened it enough) and said she wouldn’t change a thing. That tracks with my experience too.
At 6.1g net carbs per serving, this low carb chicken dinner gives you that rich, indulgent Italian flavor without the pasta or the breadcrumbs. The sun-dried tomatoes add concentrated sweetness, the spinach wilts right into the sauce, and the parmesan ties everything together into something that tastes way more involved than it is.
Are sun-dried tomatoes keto friendly?
They do have carbs, so I keep them measured. One strip runs about 0.5 grams net carbs, and that adds up if you go overboard. I use five strips in this recipe, which gives you that deep, concentrated tomato flavor without eating into your daily count. I tried adding more once (closer to eight strips) and the sauce got too sweet. Five is the sweet spot for this keto chicken dinner.
Does lemon-pepper seasoning matter?
It matters more than you’d think. I go heavier on the lemon-pepper than the recipe calls for sometimes, because that acidity is what balances the richness of the cream and parmesan. Without it, the dish can taste flat. If you don’t have lemon-pepper on hand, I’d use black pepper plus a squeeze of fresh lemon juice rather than just skipping it. The citrus note is what cuts through all that creamy goodness.
Why people call this 'marry me chicken'
If you’ve had the tuscan chicken at Olive Garden, this is my low carb take on it. I’ve ordered theirs a few times and always wished I could eat it without the flour-thickened sauce and pasta underneath. So I built this version from scratch. No flour, no starch (the arrowroot is optional, and I skip it most of the time since the parmesan thickens enough on its own). Same Italian flavors, completely keto friendly. People call this style “marry me chicken” because of the creamy garlic-parmesan sauce, and I get why. The sun-dried tomatoes and spinach are what push it into Tuscan territory, but that base sauce is the reason people propose on the spot. It’s the kind of dinner that makes people pay attention.
What to serve with this chicken
I eat this on its own most nights because the sauce is so rich. But when I want a full plate, here are my favorite sides:
Cauliflower rice (soaks up every drop of sauce)
Mashed cauliflower
Zucchini noodles
Steamed broccoli with a little butter
Keto pesto chicken (different flavor, same easy vibe, if you want variety during the week)
I’ve tested a lot of swaps with this recipe. Here’s what works and what I’d skip:
Chicken thighs instead of breast: they add more fat and the sauce gets even richer. I actually prefer thighs when I’m not watching my macros as closely.
Shrimp or scallops: swap the chicken for seafood and cook times drop to about 3-4 minutes per side. I’ve done shrimp in this sauce and it’s a completely different dinner.
Add cooked bacon: diced and tossed in at the end. My husband asks for this version specifically.
Fresh lemon instead of lemon-pepper: works, but you lose the pepper component. I’d add cracked black pepper separately.
Slow cooker version: sear the chicken first, then add everything to the slow cooker on low for 3-4 hours. The sauce won’t reduce the same way, so I add the cream and parmesan in the last 30 minutes.
For storage, I keep leftovers in an airtight container in the fridge for up to 3-4 days. It reheats on the stovetop over low heat (the microwave works but the sauce can split if you go too hot). I haven’t had great results freezing cream-based sauces, but if you want to freeze it, store the chicken and sauce separately and use it within a month. Thaw overnight in the fridge, then reheat gently. My Boursin chicken and Italian keto chicken follow the same storage rules.
Season the chicken breast with the lemon-pepper and salt on both sides.
For this step
Chicken breast
Lemon-pepper seasoning
Salt
2
Pan fry chicken
In a large skillet, add the olive oil and cook the chicken over medium heat, turning once (about 10-12 minutes per side). Cover the skillet if your chicken is thick. Cook until the internal temperature hits 165 degrees. Remove from the skillet and set aside.
3
Make the cream sauce
Add onions to the skillet and sauté until translucent, 3-5 minutes. Add garlic and cook until fragrant, about 1 minute. Pour in the chicken broth, cream, Parmesan cheese and basil. Continue to stir until cheese has melted. Stir in arrowroot powder if using to thicken up the mixture. Reduce heat to low and simmer.
For this step
Onions
Minced garlic
Chicken broth
Heavy cream
Parmesan cheese
Basil
4
Add spinach and sun-dried tomatoes
Add spinach and sun-dried tomatoes. Continue to simmer until spinach has wilted. Add the chicken to the mixture and serve.
For this step
Fresh spinach
Sun-dried tomatoes
Nutrition
Per serving: 1/4 of recipe
Calories
312
Fat
21.8g
Protein
21.2g
Total carbs
7.3g
Net carbs
6.1g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Can I use chicken thighs instead of breast in this recipe?
I actually prefer thighs in this dish when I have them on hand. They add more fat, which makes the cream sauce even richer. I season and cook them the same way, just keep an eye on the internal temp since thighs can vary in thickness. My cook time usually runs a couple minutes longer.
How many carbs are in keto tuscan chicken?
My recipe comes in at 6.1g net carbs per serving (7.3g total carbs). Most of that comes from the sun-dried tomatoes and onion. I've trimmed it down by keeping the tomato count to five strips, which gives you the flavor without the carb creep.
Is this tuscan chicken gluten-free?
Yes. Traditional tuscan chicken recipes use flour to thicken the sauce, but I skip that entirely. The parmesan and a slow simmer do the thickening work for me. I've never felt like it needed the starch.
Can I freeze tuscan chicken?
I've tried freezing it a few times, and cream-based sauces are tricky. What I do now is store the chicken and sauce separately in freezer-safe containers, and use them within a month. Thaw overnight in the fridge, then reheat gently on the stovetop. The texture isn't identical to fresh, but it's close enough for a weeknight.
How do I prevent the cream sauce from curdling?
This is the number one thing I had to figure out with this recipe. Lower your heat before the cream goes in, and let it come to a gentle simmer (not a boil). The parmesan is the other culprit. I add it in small handfuls off the heat, stirring between each addition. If your pan is too hot when the cheese hits, it clumps instead of melting. That one adjustment fixed it completely for me.
Can I make this dairy-free?
I've tested it with full-fat coconut milk instead of heavy cream, and it works but the flavor profile shifts. You lose the richness, so I compensate with a tablespoon of nutritional yeast in place of the parmesan. It's not the same dish, but it's solid in its own right. I'd add a pinch of extra garlic too.
What is 'Marry Me Chicken' and is it the same as Tuscan chicken?
They're cousins. Marry me chicken is basically any creamy garlic-parmesan chicken that's good enough to make someone propose on the spot, and my Tuscan version fits that description with the addition of sun-dried tomatoes and spinach. I've seen both names used interchangeably online, but the Tuscan angle adds those Italian pantry staples that make the sauce more complex. I make mine as a one-pan dinner, which is where the two recipes really overlap.
Can I make this in the slow cooker or Crock Pot?
I've done it both ways. Sear the chicken in a skillet first (you need that crust), then transfer everything to the slow cooker on low for 3-4 hours. The key is holding back the cream and parmesan until the last 30 minutes. If they go in at the start, the sauce breaks down and gets grainy. I prefer the skillet version because the sauce reduces better, but the slow cooker works when I want dinner ready without hovering over the stove.
What can I use instead of heavy cream in Tuscan chicken?
Full-fat coconut milk is the swap I've tested, used in place of the 1/2 cup heavy cream this recipe calls for. It works, but the flavor shifts and you lose some richness, so I add a tablespoon of nutritional yeast in place of the parmesan. Keep the heat at a gentle simmer either way so the sauce stays smooth.
What makes Tuscan chicken creamy?
Heavy cream and grated parmesan, 1/2 cup of each in my recipe. I lower the heat before the cream goes in and hold it at a gentle simmer, then add the parmesan in small handfuls off the heat so it melts silky instead of grainy. The teaspoon of arrowroot is optional; the cheese usually thickens the sauce on its own.
Add the basil off the heat, right at the end. First try I put it in with the spinach and it just vanished. Second try, huge difference. There was this place I went to every couple weeks, creamy chicken over pasta in some parmesan situation, and going keto felt like the end of all that. Made this on a Tuesday with zero expectations and ended up eating the cold leftovers out of the skillet at 11pm.
Confession: ran low on cream halfway through so I doubled the broth. Less rich for sure, but the garlic came through more. Using the full amount next time.
Double the sun-dried tomatoes if you’re taking this to a dinner party. The ratio is right for a weeknight but when the cream spreads across eight plates the tomato flavor quiets down more than you want. Brought it to a group dinner last month and someone spent the first few minutes convinced there was white wine in the sauce, trying to place where the sharpness was coming from. It’s the lemon-pepper doing that to the parmesan. Most people can’t place it until you tell them.
The white wine guess is so specific. Lemon-pepper on parmesan pulls that same sharp note, I get why no one can place it. And Samantha, I’d go heavier on the garlic too when you’re scaling up.
6.1 net carbs made me do a double-take because I’d assumed anything in a parmesan cream sauce was going to cost me way more. I’d been putting this off for three weeks because cream-based dishes tend to go sideways on me (scorched milk on a simmer once, I know how fast it turns). Made it on a quiet Thursday with the chicken already thawed. The lemon-pepper step almost got cut because it felt odd for something so Italian, but it gives the chicken this citrus thing that cuts right through the cream. Kept the heat lower than I thought I needed once the cream went in, just kept stirring, and it held. Four stars mostly because the spinach cooked down to almost nothing, but the sauce is the part worth coming back for.
The lemon-pepper is the step I almost cut myself the first time, and it ended up being what makes the whole dish make sense. On the spinach, Denise, double it. Two cups vanishes.
Used chicken thighs instead of breasts and the sauce clung so much better, worth the extra minute of trimming. Next time I’m doubling the sun-dried tomatoes because they basically disappear into the cream.
Thighs really do hold the sauce better. I lean that way myself when I’m not watching macros too closely. Doubling the tomatoes works, just count them, each strip runs about half a gram of net carbs.
Grabbed bone-in thighs by accident. Do I need to debone them or can I just sear longer and let the sauce finish them off? My main worry is the cream sauce sitting on heat an extra 10-15 minutes while the bone does its thing. Not sure if that wrecks it. Worth going back for breasts, or will thighs actually be fine here?
Keep them. Sear longer on each side, then drop the heat before the cream goes in. Low simmer and the sauce won’t break. Bone-in thighs make it richer anyway.
That cream sauce does something to people. Parmesan and sun-dried tomatoes together in that ratio just reads Sunday Italian dinner, not a weeknight skillet.
The jarred sun-dried tomatoes in oil are worth it over the dried kind, and don’t toss the packing oil. Used it to sear the chicken instead of olive oil. Picks up that tomato flavor fast. Also: parmesan off-heat, or the sauce breaks. Figured both out by making it twice.
The packing oil trick is one I should have put in the recipe. You get that tomato flavor into the sear before anything else goes in. And yeah, parmesan off-heat every time.
My teenager picks spinach out of everything, but it disappeared into that parmesan cream sauce and she never even noticed. She went back for more and then asked what was in it (not a complaint, she wanted to know if it was going to show up again). That’s the highest compliment I get.
Never made a cream sauce before. Went in nervous. Kept the heat low after adding the cream and it just held, parmesan folding right in. The sun-dried tomatoes though. That little punch of brightness in all that richness. Four stars because I overdid the lemon-pepper, but I’m making this again this week and getting it right.
My son scraped the plate for the cream sauce, and this is the kid who once cried over broccoli touching his rice. The spinach just disappears into the parmesan somehow.
Ha, scraped-plate from a kid like that is high praise. Baby spinach just collapses in that sauce – it’s gone in about 30 seconds. That’s the whole reason I use baby over regular here.
Made this on a cold Tuesday, my wife who picks spinach out of literally everything just sat there scraping the pan with cauliflower rice, didn’t say a word. Something about the parmesan cream with the sun-dried tomatoes, it gets really thick and almost sweet as it simmers down, I think that’s what won her over. She texted me the next day asking if I was making it again this week. Doubling the sauce next time.
Sun-dried tomatoes do that when the liquid cooks off – they sweeten and concentrate. I landed on five strips for that reason, any more and it tips too sweet. But yeah, double the sauce. Always.
This was delicious! I did make a mistake and grabbed a jar of ‘roasted red peppers’ instead of sun dried tomatoes at the grocery. Not sure how that happened bc i wrote sun dried tomates on my list. Didn’t even realize til I opened the jar! Thought I ruined it. But everyone loved it!!
Roasted red peppers are milder and sweeter than sun-dried so it’s a different dish, but that cream sauce holds up. Might have to try it on purpose now.
Cooked this tonight for my son and served over some soy based spaghetti from Aldi. Was absolutely delicious. Highly recommend. Thank you for sharing the recipe
Wow this recipe is amazing, my son tasted and started to eat it and said can you make it for dinner too, I didn’t have fresh onions and put onion flakes and still come out amazing
So I’m not a fan of the OG Tuscan Chicken…this is so much better!!! I doubled everything but left out the arrowroot bc it didn’t really need any thickening once I added the cheese. So easy and I put this over some cauliflower rice and made a side of lemon broccoli, def a keeper!
I’m the type that usually changes something about a recipe but this is perfect the way it is!
Yep, the parmesan handles it. I only add the arrowroot if the sauce still looks thin after the cheese melts in, which doesn’t happen often. Lemon broccoli on the side is exactly right with this one.
