Marry Me Chicken Salad

Marry me chicken salad is a chopped salad made with rotisserie chicken, oil-packed sun-dried tomatoes, romaine lettuce, fresh basil, shaved Parmesan, and a creamy sun-dried tomato dressing spiked with Calabrian chili.

If you have been on TikTok or Pinterest at all this spring, you have already seen this salad everywhere. It takes all the bold, Italian-inspired flavors from the viral Marry Me Chicken pasta dish and turns them into something lighter, faster, and honestly just as good. I make this on repeat from May through September and it never gets boring.

The dressing is where the magic happens. I use the oil straight from the Bella Sun Luci Julienne-Cut Sun-Dried Tomatoes jar because the herb-infused olive oil is already packed with flavor and builds half the dressing by itself. A teaspoon of Tutto Calabria Calabrian Chili Paste goes in next and gives the whole thing a warm, fruity heat that red pepper flakes just cannot replicate.

One thing to know before you scroll down: this is the chopped salad version, not the creamy chicken-salad-sandwich version. Both go by the same name online and it confuses people constantly. The chopped salad has a lighter, tangy dressing served over romaine. The sandwich version is mayo-heavy and meant to be scooped onto bread. This recipe is all about the chopped salad.

Key Takeaways

• This marry me chicken salad comes together in about 25 minutes using rotisserie chicken and pantry staples
• The dressing is built on the oil from the sun-dried tomato jar so nothing goes to waste
• Calabrian chili paste is the one ingredient that sets this apart from every other chopped salad
• All the components can be prepped ahead and stored separately for easy meal prep
• One serving is about 600 calories, or around 460 calories if you swap the mayo for Greek yogurt
• This works as a weeknight dinner, a date-night meal, or a potluck dish that will get talked about

What Is Marry Me Chicken Salad

The “Marry Me” name goes back to a sun-dried tomato cream sauce chicken dish that went viral around 2016, then exploded again on TikTok in 2023. The story behind the name is that a videographer tried the original dish and said she would marry whoever made it for her. The name stuck, and by 2024 “Marry Me” versions of everything from soup to pasta to salad were everywhere.

This chopped salad version keeps all the flavors that made the original famous. You get the sun-dried tomatoes, the Parmesan, the garlicky heat, but in a lighter form you can pull together on a weeknight without much effort. It is the kind of recipe that tastes like you worked harder than you actually did.

It is worth knowing that the “Marry Me Chicken Salad” name covers two very different dishes right now. The chopped salad version you are reading about here has a tangy, Caesar-style dressing and sits over romaine. The other version is a creamy, mayo-bound mixture you scoop onto a croissant or bread. Both are good, but they are not the same thing.

What You Need

Rotisserie chicken is my first choice for this recipe. It shreds easily, already has great flavor, and shaves about 20 minutes off the prep. Grilled chicken breast works just as well if you want to control the seasoning yourself.

I reach for Bella Sun Luci Julienne-Cut Sun-Dried Tomatoes in Olive Oil every single time I make this. The California-grown Roma tomatoes are tender and deeply flavored, they come pre-cut into julienne strips so there is no chopping involved, and the herb-infused olive oil in the jar goes directly into the dressing. You use every drop of that jar.

The other ingredient that makes this salad is Tutto Calabria Crushed Calabrian Chili Paste. It is a southern Italian chili paste made with extra virgin olive oil and a touch of vinegar, and the flavor is fruity and smoky in a way that red pepper flakes cannot touch. You only need one to two teaspoons per batch, so one 10-ounce jar lasts a long time.

For the Parmesan, I grate it fresh every time using a Microplane Classic Zester. Freshly grated Parmesan melts into the dressing and coats every piece of chicken, while the pre-shredded kind from a bag clumps and does not incorporate the same way. I use that same Microplane to zest the lemon for the dressing, which takes about three seconds and adds real brightness.

Ingredients (serves 4)

For the salad

• 3 cups cooked chicken, chopped or shredded (about 1 lb rotisserie chicken)
• 1 large head romaine lettuce, chopped (about 8 cups)
• 1½ cups cherry or grape tomatoes, halved
• ½ cup Bella Sun Luci julienne-cut sun-dried tomatoes in olive oil, drained (reserve the oil)
• ½ cup freshly grated Parmigiano-Reggiano, plus more for topping
• ⅓ cup fresh basil leaves, thinly sliced, plus more for garnish
• ¼ cup thinly sliced red onion
• Flaky salt and cracked black pepper

For the dressing

• ⅓ cup mayonnaise (or plain full-fat Greek yogurt)
• 3 tablespoons reserved sun-dried tomato oil
• 2 tablespoons fresh lemon juice, plus ½ teaspoon lemon zest
• ¼ cup freshly grated Parmesan
• 2 garlic cloves, finely grated
• 2 tablespoons sun-dried tomatoes, very finely chopped
• 1 to 2 teaspoons Tutto Calabria Calabrian chili paste
• 1 teaspoon Dijon mustard
• Salt and cracked black pepper to taste

How to Make Marry Me Chicken Salad

Step 1. Get the chicken ready

Pull the meat from your rotisserie chicken and chop it into bite-size pieces. If you are grilling chicken instead, season two boneless skinless breasts with salt, pepper, and garlic powder, then cook over medium-high heat 5 to 6 minutes per side until the internal temperature reaches 165°F. Rest the chicken for 10 minutes before you chop it.

Step 2. Chop the vegetables

Wash and dry your romaine well, then chop it crosswise into half-inch ribbons. Halve the cherry tomatoes. Drain the sun-dried tomatoes and save the oil in a small bowl. Stack the basil leaves, roll them into a tight log, and slice them thinly. Slice the red onion thin.

Step 3. Make the dressing

Whisk together the mayo, reserved sun-dried tomato oil, lemon juice and zest, grated Parmesan, finely grated garlic, finely chopped sun-dried tomatoes, Calabrian chili paste, and Dijon in a small bowl until smooth. Taste it and adjust the salt, lemon, and heat level. If it feels too thick, add a teaspoon of water to loosen it. For a smoother, uniformly pink dressing, blend everything in a small blender or mini food processor.

Step 4. Assemble and toss

Add the romaine to a large wide bowl, then layer the chicken, sun-dried tomatoes, cherry tomatoes, red onion, half the basil, and half the Parmesan on top. Pour about three-quarters of the dressing over everything and toss until evenly coated. Add more dressing to taste.

Step 5. Finish and serve

Transfer to a serving platter or wide shallow bowls. Top with the remaining Parmesan, the rest of the fresh basil, and a small drizzle of leftover sun-dried tomato oil. Serve right away while the romaine is still crisp.

Tips for the Best Results

Dry your romaine really well before you chop it. Wet lettuce dilutes the dressing fast and this one is too good to water down. A salad spinner followed by a quick pat with a paper towel does the job.

Use the oil from the sun-dried tomato jar instead of plain olive oil in the dressing. The garlic and Italian herbs already in that oil add a layer of flavor you would have to build separately otherwise. It is one of those small things that makes a noticeable difference.

Grate the Parmesan fresh. Pre-shredded Parmesan has a coating on it that keeps it from melting into the dressing, so you end up with clumps instead of a smooth, creamy coating on every bite.

Start with one teaspoon of Calabrian chili paste, taste the dressing, and go from there. The heat varies slightly between jars, and it is always easier to add more than to pull back heat you have already added.

Make-Ahead and Meal Prep

This salad is one of my favorite things to prep at the start of the week. I make all the components separately, store them in the fridge, and toss everything together right before I eat.

The dressing keeps in a sealed jar in the fridge for up to five days. The chopped chicken, halved tomatoes, and red onion each last three to four days in separate airtight containers. I keep the romaine and basil dry and stored separately because leafy greens wilt fast once they hit the dressing.

Once the salad is fully assembled and dressed, it is best eaten within one to two hours. After that the romaine softens and the dressing absorbs into the leaves, which is still good but not as crisp and fresh as when it is just made.

Swaps and Variations

For the protein: Grilled shrimp, seared salmon, and canned tuna all work well and keep the Italian flavor profile. For a vegetarian version, a drained can of chickpeas or pan-fried halloumi is the swap I reach for most.

For the greens: Baby arugula adds a peppery bite that works really well against the creamy dressing. Butter lettuce is softer and more delicate. Baby spinach holds up longer if you are meal prepping and want the greens to last a few days.

For a lighter dressing: Swap the mayo for plain full-fat Greek yogurt one-to-one and the calorie count drops from about 600 to about 460 per serving. The dressing turns out a little tangier and slightly thinner but still tastes great.

For the Calabrian chili: The closest grocery store swap is Trader Joe’s Italian Bomba Hot Pepper Sauce. After that, sambal oelek works one-to-one. Crushed red pepper flakes are the most available pantry option, about half a teaspoon of flakes per teaspoon of paste, but you do lose the fruity, smoky quality that makes Calabrian chili worth seeking out.

For add-ins: Crispy croutons, sliced avocado, mini fresh mozzarella pearls, toasted pine nuts, and crispy bacon all work here. My favorite is croutons made from torn sourdough tossed in leftover sun-dried tomato oil and baked at 400°F until golden.

What to Serve With It

This salad is filling enough to be a full meal on its own. When I want something on the side, warm focaccia or garlic bread is always my first pick because you can drag it through any dressing left at the bottom of the bowl.

For a sit-down dinner, a simple tomato soup alongside this salad is a really good combination. The flavors are in the same Italian-leaning neighborhood and neither one overpowers the other.

If you are serving this for company, a chilled glass of Pinot Grigio or dry rosé goes perfectly with the sun-dried tomato and Parmesan. A light Chardonnay works too. For something non-alcoholic, sparkling water with a squeeze of lemon is the move.

Diet Notes

This salad is naturally gluten-free using the core ingredients. Just check your mayo and Dijon labels if you are highly sensitive, since some brands share processing facilities.

For keto and low-carb, this is already a very low-carb recipe. The main carb sources are the cherry tomatoes and sun-dried tomatoes, and you can reduce those without hurting the flavor much.

For dairy-free, skip the Parmesan and use a plant-based alternative or nutritional yeast in the dressing. It still tastes good and the dressing stays creamy.

For Whole30, use compliant mayo and check your Dijon label. Skip the Parmesan or use a compliant substitute. Everything else in the recipe is already on track.

The Salad That Lives Up to Its Name

This marry me chicken salad earns the name. The combination of oil-packed sun-dried tomatoes, fresh basil, Calabrian chili heat, and a creamy garlic Parmesan dressing is the kind of thing that makes people ask you for the recipe before they finish eating. It is fast, flexible, and works just as well for a Tuesday night as it does for a dinner party. Make it once and it goes into permanent rotation.

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