Family-friendly recipes by a registered dietitian 
These Marry Me Chickpeas are my vegetarian twist on the viral Marry Me Chicken—but with more creamy sauce and extra veggies for an even more flavorful, satisfying meal. Cozy, comforting, and packed with plant-based protein, it comes together in just 30 minutes in one pan with simple pantry staples. You’re going to love it!
Creamy, flavorful, and ridiculously easy—this is one of those recipes I keep coming back to. I’ve tried other versions of Marry Me Chickpeas, but this one has more sauce, more veggies, and even better flavor. I spoon it over rice or serve it with warm, crusty bread, and even the kids happily dig in. It’s one of the easiest ways to get a veggie-loaded dinner on the table that everyone enjoys.
If you like this type of recipe, you’ll love my One-Pot Marry Me Pasta, too!
Ingredients you’ll need
- Olive oil: I like to use the olive oil from the sun-dried tomatoes—it’s got extra flavor and doesn’t go to waste!
- Sun-dried tomatoes: In oil or dried. If using dried, see the notes section of the recipe card below for quick rehydration.
- Onion
- Garlic
- Tomato paste
- Chickpeas: Canned or frozen both work great—just drain and rinse well.
- Vegetable stock: Chicken broth works, too!
- Baby spinach
- Cream: Whipping cream, half-and-half, coconut cream, or your favorite vegan creamer.
- Parmesan cheese: Freshly grated Parmesan for the best flavor. If you’re vegetarian, check the label—some Parmesans use animal rennet, but many vegetarian brands are available!
- Seasonings: Salt, dried oregano, red pepper flakes (for a hint of heat), and ground black pepper.
Time-saving tips
- Pre-chop: Chop the onions, sun-dried tomatoes, and garlic ahead of time to speed up cooking.
- Bagged spinach: Save time by using pre-washed baby spinach—no rinsing or drying needed.
- Double it up: If you’re cooking for four or more, make a double batch and refrigerate the leftovers for quick lunches or another easy dinner later in the week.
How to make Marry Me Chickpeas
Equipment you’ll need:
- Large skillet or pot with lid
- Measuring cups and spoons (love these measuring spoons that fit in the jars!)
- Chef’s knife and cutting board
- Wooden spoon or spatula for stirring
- Grater (optional): If grating your own fresh Parmesan cheese
- Serving spoon
Step-by-step instructions
Sauté the aromatics
Toast the tomato paste
Simmer the chickpeas & sun-dried tomatoes
Wilt the spinach
Stir in the Parmesan and cream
Take a closeup and invite your friends over.
Helpful tips
- Adjust the spice level: If you’re sensitive to heat, start with less red pepper and adjust to taste at the end.
- Use quality sun-dried tomatoes: Oil-packed sun-dried tomatoes add incredible flavor. If you’re using dried ones, rehydrate them properly for the best texture. Check out the substitutions above for easy instructions.
- Cook the tomato paste: This deepens the flavor and gives the dish a richer umami base.
- Simmer for soft chickpeas: Simmer for 15-20 minutes to make them buttery soft and so good!
- Add the cream off the heat: This keeps the sauce smooth and prevents the cream from curdling.
Serving ideas
- With crusty bread: Perfect for soaking up that creamy, flavorful sauce.
- Over rice: Great with brown or white rice; this is my go-to for a simple, plant-packed rice bowl that even the kids love.
- Over pasta: Spoon the chickpeas over your favorite pasta (orzo, macaroni, or small shells would be great!) for an easy, comforting meal. If you truly love pasta, try this one-pot Marry Me Pasta next.
- Paired with veggies: Serve this dish alongside roasted broccoli, mushrooms, asparagus, or grilled zucchini for an extra veggie boost.
How to store Marry Me Chickpeas
Refrigeration
Store in an airtight container for up to 5 days. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water to loosen the sauce if needed.
Freezing
I don’t recommend freezing leftovers after adding the cream and Parmesan, as they can separate when reheated.
If you’d like to freeze a portion, set some aside before adding the cream and Parmesan. When ready to serve, thaw it, reheat in a saucepan until bubbling. Take the pan off the heat and stir in the cream and Parmesan until smooth.
Creamy One-Pot Marry Me Chickpeas
- Total Time: 30 minutes
- Yield: 5 ½ cups (6 servings) 1x
- Diet: Vegetarian
Description
These Creamy Tuscan Chickpeas, also known as Marry Me Chickpeas, are saucy, flavor-packed, and protein-rich—all made in one pan and ready in just 30 minutes.
Ingredients
- 2 tablespoons olive oil (reserved from the sun-dried tomatoes)
- 1 cup (125 g) diced white or yellow onion (from one small onion)
- 4 cloves garlic, minced or pressed
- 1/2 teaspoon kosher salt
- 1/2 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon ground black pepper
- 3 tablespoons tomato paste
- 1 cup (135 g) sun-dried tomatoes in oil, drained and roughly chopped
- 2 cans (15 ounces each, about 3 cups) chickpeas, drained and rinsed
- 2 cups vegetable broth
- 2 packed cups (70 g) baby spinach
- 1/2 cup (58 g) freshly grated Parmesan cheese
- 1 cup heavy cream or half-and-half
Instructions
- Sauté the aromatics. Heat 2 tablespoons of the reserved olive oil from the sun-dried tomatoes in a large skillet over medium heat. Add 1 cup (125 g) diced onion, 4 cloves minced garlic, ½ teaspoon kosher salt, ½ teaspoon dried oregano, ½ teaspoon red pepper flakes, and ¼ teaspoon ground black pepper. Cook, stirring occasionally, for 5–7 minutes, until the onion is softened and fragrant.
- Incorporate the tomato paste. Add 3 tablespoons tomato paste to the skillet, stirring it into the onion mixture. Cook for 2–3 minutes until the tomato paste deepens in color and becomes fragrant.
- Simmer the chickpeas. Stir in 1 cup (135 g) chopped sun-dried tomatoes, 2 cans drained and rinsed chickpeas, and 2 cups vegetable broth. Bring the mixture to a boil, then reduce the heat to medium-low. Cover the skillet and let it simmer for 15 minutes. Remove the lid and cook uncovered for an additional 5 minutes to thicken slightly.
- Add the spinach. Stir in 2 packed cups (70 g) baby spinach, allowing it to wilt into the mixture.
- Finish with cheese and cream. Remove the skillet from heat. Stir in ½ cup (58 g) grated Parmesan cheese and 1 cup heavy cream or half-and-half until well combined and creamy. Serve warm, ideally with crusty bread for dipping or over cooked rice for a comforting rice bowl.
Notes
Love this? Try this One-Pot Marry Me Pasta next!
Substituting Dried Sun-Dried Tomatoes:
If using dried sun-dried tomatoes instead of those packed in oil:
- Cover 60 grams of dried sun-dried tomatoes with 1 cup of hot (boiling) vegetable or chicken broth.
- Cover and let sit for 15–20 minutes.
- Drain the tomatoes, reserving the broth for use in the recipe. Roughly chop the rehydrated tomatoes.
- If using immediately, drizzle them with 1–2 teaspoons of olive oil.
- For later use, transfer to a jar, add herbs (such as oregano, basil, red pepper flakes, and garlic powder), cover with olive oil, and store in the fridge for up to one week.
Nutrition Notes
Nutrition information calculated using half-and-half .
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 scant cup (0.9 cups)
- Calories: 381
- Sugar: 9 g
- Sodium: 881 mg
- Fat: 17 g
- Saturated Fat: 5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 8 g
- Protein: 15 g
- Cholesterol: 23 mg
Frequently asked questions
Are chickpeas healthy?
Chickpeas are incredibly nutritious. They’re rich in fiber, plant-based protein, and essential vitamins and minerals like folate, iron, and magnesium. Their high fiber content supports digestive health and helps keep you feeling full longer, making them a great addition to balanced meals. Plus, chickpeas are linked to improved heart health and better blood sugar management, thanks to their low glycemic index.
Are chickpeas a carb or a protein?
Chickpeas are considered both a carbohydrate and a plant-based protein, making them a versatile ingredient for balanced meals. One cup of cooked chickpeas contains roughly 45 grams of carbohydrates and 15 grams of protein. This combination of complex carbs and protein provides lasting energy and supports muscle maintenance, making chickpeas a great option for vegetarians, vegans, and anyone looking to add more plant-based protein to their diet.
