Low Sodium Chicken Marsala Recipe
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Jump to RecipeThis low sodium chicken Marsala recipe is a fantastic dinner with breaded chicken cooked in a wine and mushroom sauce served over pasta. Chicken breasts are breaded in flour and spices, and brown up nicely in the skillet while the vegetables cook.
A great no-salt-added dinner idea that builds complex flavor from simple ingredients. I love serving this easy chicken Marsala over angel hair pasta, and a side of low sodium garlic bread for a tasty meal!
If you’re looking for a low sodium chicken recipe that will WOW you on flavor, this chicken Marsala is a great option! The chicken and vegetables are cooked in a garlic, butter, white wine, and fresh herb sauce, which is great over pasta.
I had a bunch of mushrooms that I needed to use, and decided to try a no-salt version of this classic Italian dish. The result? Unbelievably tender chicken, flavorful vegetables, all tossed with a simple sauce. We gave this a 10/10 for flavor, and will be adding this recipe to our monthly dinner rotations!
This Low Sodium Chicken Marsala Recipe Is
- Bright
- Fresh
- Herby
- Flavorful
- Savory
- Fairly Easy to Make
- Made Without Salt
- A Great Dinner for Company, The Whole Family Will Love!
Easy Low Sodium Chicken Recipes
I love finding new (& delicious!) ways to cook chicken. Chicken is an inexpensive protein, is great for easy lunches and dinners, and is so versatile – you can cook it many different ways! When buying chicken, make sure to find a low salt or sodium variety, as some types of chicken can be injected with a salt solution which increases the sodium content. I always buy chicken that has a nutrition label on it, so I know how much sodium is in each serving.
When you find a good all-natural chicken brand, it’s great to add to lunch salads, soups, or pasta dinners. And easy to bake, grill, or broil. Brose all our low sodium chicken recipes here to discover your next favorite!
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Organic no-salt-added chicken – getting organic meat without added preservatives is key for reducing the sodium in this recipe. Store-bought chicken can contain “hidden sodium” from being injected with a salt solution. Buying all natural chicken (preferably one with a nutrition label on it) is key!
- Mushrooms – I used brown mushrooms from my veggie box, but you can use white, or baby Bella mushrooms instead.
- Olive Oil
- Unsalted Butter – we only use unsalted butter in all our recipes, it’s a great way to cut down on your salt & sodium intake with a simple swap.
- White wine – Marsala wine is a dry white from Marsala Italy that has been fortified with brandy – however traditional marsala wine can be high in sodium! I like using a chardonnay instead to reduce the sodium content.
- Parsley
- Onions
- Garlic
- All Purpose Flour – for breading the chicken
- Lemon
- Spices – Garlic powder, Black Pepper, Cayenne Pepper
How Do You Make Chicken Marsala Low Sodium?
- Prep your chicken – you want the chicken to be about 1/2 inch thick. You can pound the chicken breasts down with a meat tenderizer mallet, or slice extra thick chicken breasts in half lengthwise, so you have two thinner flat pieces.
- On a plate, mix the flour, garlic powder, black pepper, and cayenne pepper together with a fork until well combined.
- Take each chicken breast, dredge both sides through the flour mixture, and place the floured chicken on a plate.
- Take a large cast iron skillet (or other heavy pan), and add the olive oil and butter. Once melted, add the dredged chicken breasts to the pan. Place the chopped onions around the chicken, and sauté for 8 to 9 minutes over medium heat until chicken is lightly browned. Flip the chicken so it browns on the opposite side, and add the garlic, mushrooms, and thyme to the pan. Cook for an additional 8 to 9 minutes so both sides are browned and the mushrooms reduce.
- Add the white wine to the pan, along with the lemon juice and parsley. Cook for an additional 5 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Serve the chicken and mushrooms over pasta, and garnish with extra black pepper and parsley. Enjoy hot, leftovers can be refrigerated for up to 2 days.
More Low Sodium Chicken Dinner Ideas You’ll Love!
- Low Sodium BBQ Chicken Thighs Recipe
- Low Sodium Chicken Marinade Recipe
- Creamy Low So Chicken and Rice Casserole Recipe
- Low Sodium Chicken Soup with Lemon and Orzo Recipe
- Low Sodium Chicken Salad Recipe (No Salt Added)
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!
Low Sodium Chicken Marsala
Equipment
- Cast Iron Pan
- Plate
Ingredients
- 1.5 lb chicken breasts about 4 small breasts, or 2 large ones halved
- 1 cup all purpose flour
- 1 tablespoon garlic powder
- ½ teaspoon black pepper plus extra for garnish
- ½ teaspoon cayenne pepper
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 onion sliced
- 3 cloves garlic minced
- 8 ounces mushrooms sliced
- 1 teaspoon dried thyme
- 1 cup white wine
- 1 lemon juiced
- 1 cup fresh parsley chopped
Instructions
- Prep your chicken – you want the chicken to be about 1/2 inch thick. You can pound the chicken breasts down with a meat tenderizer mallet, or slice extra thick chicken breasts in half lengthwise, so you have two thinner flat pieces.
- On a plate, mix the flour, garlic powder, black pepper, and cayenne pepper together with a fork until well combined.
- Take each chicken breast, dredge both sides through the flour mixture, and place the floured chicken on a plate.
- Take a large cast iron skillet (or other heavy pan), and add the olive oil and butter. Once melted, add the dredged chicken breasts to the pan. Place the chopped onions around the chicken, and sauté for 8 to 9 minutes over medium heat until chicken is lightly browned. Flip the chicken so it browns on the opposite side, and add the garlic, mushrooms, and thyme to the pan. Cook for an additional 8 to 9 minutes so both sides are browned and the mushrooms reduce.
- Add the white wine to the pan, along with the lemon juice and parsley. Cook for an additional 5 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit.
- Serve the chicken and mushrooms over pasta, and garnish with extra black pepper and parsley. Enjoy hot, leftovers can be refrigerated for up to 2 days.
Notes
A Note on Marsala Wine’s Sodium Content
Traditional Marsala wine is a fortified wine, which can often be high in sodium. If you cannot find a low sodium version, I would recommend using chardonnay (which has 7mg of sodium per serving) or another dry white wine.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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Chicken is one of our go to stand it’s and this dish is delish
This was very good! The only variation I made was adding a few tablespoons of heavy whipping cream at the end.
Made this without mushrooms (dont like mushrooms). Great recipe! Thanks
I don’t know where to get low sodium Marsala wine. Please advise. I don’t understand the low sodium if 58 mg with the high content of sodium in Marsala wine. And info will be much appreciated.
Sharon
Hi Sharon, thank you for flagging! I will make a note in the recipe. Instead of traditional Marsala wine, I would recommend using chardonnay or another dry white wine.
A great combination of food I have on hand and a crowd pleaser besides