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• I’m Obsessed With The Sauce On This Sun Dried Tomato Chicken
• Ingredients & Substitutions
• How To Make Sun Dried Tomato Chicken
• My Recipe Tips
• Sun Dried Tomato Chicken (20 Min) Recipe card
• Serving Ideas
• More Creamy Chicken Recipes
• Recipe Reviews

I’m Obsessed With The Sauce On This Sun Dried Tomato Chicken

The sauce is definitely the best part of this sun dried tomato chicken . I got the inspiration from a pasta dish at a restaurant where I used to work, except I put it on chicken instead, something I actually do a lot to transform otherwise richer dishes. Here’s why this meal has everything I want in a healthy weeknight dinner :

• Juicy, tender chicken in sun dried tomato cream sauce – Think tender chicken breasts browned to perfection, then smothered in a creamy, savory sauce studded with sun dried tomatoes and aromatic basil. It’s a lot like my marry me chicken and Tuscan chicken , but without the parmesan cheese or spinach.
• Quick and easy – One skillet. 20 minutes. Dinner’s on the table. All you need is a base to soak up every last drop off sauce.
• Real food ingredients – And it’s not a long list.

If a 20-minute chicken dinner with an interesting sauce sounds pretty good tonight, my sun dried tomato chicken recipe will do it. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my chicken with sun dried tomato chicken recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Chicken – I used boneless skinless chicken breasts. Feel free to use boneless chicken thighs or even chicken tenderloins .
• Sun Dried Tomatoes – You can make your own sun dried tomatoes , or buy them. If they are packed in oil, drain before using. I try to get already julienned (thinly sliced) ones for this recipe, otherwise you can chop them yourself.
• Heavy Cream – The sauce base. I originally made this recipe with coconut cream, which you can still use for a dairy-free option, but now I prefer the flavor of heavy cream. If you want to use another type of milk, see my tips below.
• Chicken Broth – Gives the sauce its savory element. You can use my homemade chicken broth recipe , your favorite store-bought brand, or even bone broth .
• Arrowroot Powder – My favorite natural cornstarch substitute to thicken the sauce. Feel free to use actual cornstarch. You can also substitute about 1/4 teaspoon of xanthan gum.
• Fresh Basil – I recommend fresh herbs here for the best flavor. We’ll use some for the sun dried tomato chicken sauce and more for topping. If all you have is dried basil (or simply Italian seasoning mix ), reduce the amount to a tablespoon and add it only to the sauce.
• Garlic, Olive Oil , Sea Salt, & Black Pepper

How To Make Sun Dried Tomato Chicken

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season and sear the chicken. Pat dry with paper towels, and season both sides with salt and pepper. In a large skillet over medium-high heat, sear chicken breasts in olive oil, until golden brown and almost cooked through. Remove from pan and cover with foil to keep warm.
2. Make the slurry. In a small bowl, whisk together the chicken broth and arrowroot powder.

1. Make the sauce. Add the garlic to the skillet and cook until fragrant. Stir in the broth mixture, cream, sun dried tomatoes, and fresh basil. Simmer until thickened.
2. Return the chicken to the pan. Spoon sauce on top. Cook for another minute or two, until the chicken is fully cooked. I always top this sun dried tomato chicken with more fresh basil before serving!

My Recipe Tips

• Don’t let the chicken cook all the way through during the initial sear. It’ll cook more in the sauce later, so cooking it too long upfront will make it dry out by the end. I usually just look for a golden brown outside in that first step, and check the internal temperature later.
• Make sure your slurry has no lumps. In other words, whisk the broth and arrowroot powder really well before adding to the sauce. Otherwise, your sauce can turn out lumpy.
• How to make this with milk or half and half: I recommend heavy cream or coconut cream for the richest flavor and texture, but regular milk, other non-dairy milk alternatives, or half and half will also work. You’ll need more arrowroot powder to get the sauce thick enough — I’d start with an extra teaspoon and add more only if needed. Make a new slurry with each addition.
• How to adjust the sauce thickness: I made it fairly thick, as shown in my pictures here. If you want a thinner sauce that you can drizzle, you can use half the amount of arrowroot powder, or even omit it altogether and let the sauce reduce by simmering alone. If you want it even thicker, just add more arrowroot (a teaspoon at a time), mixed with a little broth before mixing into the sauce in the pan.
• For the juiciest results, use a meat thermometer at the end. I recommend cooking sun dried tomato chicken just until it reaches 165 degrees F, not higher to avoid drying it out. The only exception is if you use chicken thighs — these are actually more juicy if you let them reach 170 degrees F.
• Want a spicy kick? Toss some crushed red pepper flakes into the sauce before simmering.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 8-oz Boneless skinless chicken breasts (whole or cut into strips) ▢
• 1 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Olive oil ▢
• 1/4 cup Chicken broth, reduced sodium ▢
• 2 tsp Arrowroot powder (or cornstarch, or 1/4 tsp xanthan gum) ▢
• 2 cloves Garlic (minced) ▢
• 1/2 cup Heavy cream (or coconut cream for dairy-free) ▢
• 1/2 cup Sun-dried tomatoes (julienned, drained if packed in oil) ▢
• 1/2 cup Fresh basil (cut into ribbons) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Pat the chicken breasts dry with paper towels and season them on both sides with sea salt and black pepper.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 3-8 minutes per side, until golden brown and almost cooked through (internal temperature should reach 160 degrees F). Time will vary depending on the thickness of your chicken and whether it’s whole or cut into strips.
3. Remove the chicken from the pan, cover with foil to keep warm, and set aside.
4. Meanwhile, in a small bowl, vigorously whisk the arrowroot powder into the chicken broth.
5. Add the minced garlic to the skillet (add a little more oil if it’s dry). Cook for about 1 minute , until fragrant.
6. Add the arrowroot/broth mixture, cream, sun dried tomatoes, and half of the fresh basil. Increase the heat to bring to a gentle boil, then reduce heat and simmer for 1-2 minutes , until the sauce thickens. Adjust salt and pepper to taste if needed.
7. Add the chicken back to the pan and spoon the sauce over it. Cook for 1-2 minutes , until chicken is fully cooked through (internal temperature reaches 165 degrees F).
8. Top with the remaining fresh basil before serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 chicken breast with sauce

• Tips: Check out my recipe tips above to help you get the juiciest sun dried tomato chicken, how to adjust the sauce thickness, how to use milk instead of cream, and a variation to add a kick.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. I don’t recommend freezing this dish.
• Reheat: I recommend reheating on the stovetop again. I’ve also placed a glass container with the chicken and sauce right into my air fryer for 1-2 minutes.

📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sun Dried Tomato Chicken

Serving Ideas

I highly recommend serving this sun dried tomato chicken over a base to soak up all that delicious sauce! I used mashed cauliflower in my picture above. Mashed sweet potatoes , roasted potatoes (or my faster roasted air fryer potatoes ), riced cauliflower , or zucchini noodles also work great.

If you want to add something else on the side, try some seasonal vegetables (like my roasted zucchini , sauteed spinach , or ratatouille ) or a summery salad (my Caprese salad or BLT salad would be perfect).

More Creamy Chicken Recipes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sun Dried Tomato Chicken (20 Min)

My sun dried tomato chicken recipe has the most irresistible creamy sauce! Make this easy dinner in just 20 minutes, with simple ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/creamy-sun-dried-tomato-chicken/

Ingredients

• 4 8-oz Boneless skinless chicken breasts (whole or cut into strips)
• 1 tsp Sea salt (to taste)
• 1/4 tsp Black pepper
• 1 tbsp Olive oil
• 1/4 cup Chicken broth, reduced sodium
• 2 tsp Arrowroot powder (or cornstarch, or 1/4 tsp xanthan gum)
• 2 cloves Garlic (minced)
• 1/2 cup Heavy cream (or coconut cream for dairy-free)
• 1/2 cup Sun-dried tomatoes (julienned, drained if packed in oil)
• 1/2 cup Fresh basil (cut into ribbons)

Instructions

1. Pat the chicken breasts dry with paper towels and season them on both sides with sea salt and black pepper.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 3-8 minutes per side, until golden brown and almost cooked through (internal temperature should reach 160 degrees F). Time will vary depending on the thickness of your chicken and whether it’s whole or cut into strips.
3. Remove the chicken from the pan, cover with foil to keep warm, and set aside.
4. Meanwhile, in a small bowl, vigorously whisk the arrowroot powder into the chicken broth.
5. Add the minced garlic to the skillet (add a little more oil if it’s dry). Cook for about 1 minute , until fragrant.
6. Add the arrowroot/broth mixture, cream, sun dried tomatoes, and half of the fresh basil. Increase the heat to bring to a gentle boil, then reduce heat and simmer for 1-2 minutes , until the sauce thickens. Adjust salt and pepper to taste if needed.
7. Add the chicken back to the pan and spoon the sauce over it. Cook for 1-2 minutes , until chicken is fully cooked through (internal temperature reaches 165 degrees F).
8. Top with the remaining fresh basil before serving.

Maya’s Recipe Notes

Serving size: 1 chicken breast with sauce

• Tips: Check out my recipe tips above to help you get the juiciest sun dried tomato chicken, how to adjust the sauce thickness, how to use milk instead of cream, and a variation to add a kick.
• Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days. I don’t recommend freezing this dish.
• Reheat: I recommend reheating on the stovetop again. I’ve also placed a glass container with the chicken and sauce right into my air fryer for 1-2 minutes.

📖 Want more recipes like this? Find this one and many more in my 30 Dinners In 30 Minutes !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)