This easy one pan Keto Chicken Marsala recipe is not only gluten free, but low carb and paleo diet friendly and will soon make its way into your regular low FODMAP dinner rotation!
Keto Chicken Marsala is the easy weeknight dinner you didn’t know would fit into your low FODMAP meal rotation! Read on for more tips on low FODMAP friendly ingredients + swaps that make this chicken marsala fit into your diet no matter which stage of the low FODMAP diet you are currently in.
Ingredients for Keto Chicken Marsala
- Free Range Chicken Breasts
- Almond Flour
- Garlic Infused Olive Oil: Watch this quick video on how to make your own garlic infused olive oil at home in minutes!
- Oyster Mushrooms
- Fresh Parsley
- Low FODMAP Chicken Broth: Check out this recipe to make your own broth at home or shop my favorite low FODMAP chicken broth here
- Marsala Wine
- Non-Dairy Milk
- Salt + Pepper
Low FODMAP Tip: If you have introduced mushrooms back into your diet, opt for Oyster Mushrooms as they are the most low FODMAP friendly mushroom and can be enjoyed in 1 cup servings. If you do not have access to oyster mushrooms, the next best choice is canned champignon mushrooms at a serving of 1/2 cup according to Monash University. Check out this guide to low FODMAP mushrooms for more info!
Recipe Swaps + Substitutions
- Marsala Wine: As you’re reading through this keto Chicken Marsala recipe, you’re likely wondering, is marsala wine low FODMAP? In short, no it is not. Marsala wine is high in fructose and therefore not the best choice if you are newly following a low FODMAP diet and have not reintroduced fructose or do not tolerate it. A great substitution in that case would be to use your favorite dry white wine. You can learn more about FODMAPs and wine here! You can also opt for using additional chicken broth in lieu of alcohol.
- Non-Dairy Milk: This recipe uses almond milk, but you can use whole milk if you do not have an issue with lactose, or oat milk if you are not following a keto low carb diet.
- Garlic Oil: If you do not have the ability to make your own garlic infused olive oil and do not have access to purchasing, you can use plain extra virgin olive oil in its place. You will just miss the garlicy flavors in the dish as a result.
Looking for delicious low FODMAP side dishes to pair with this recipe? Try these Low FODMAP Truffle Mashed Potatoes or pair it with your favorite gluten free pasta!
Keto Chicken Marsala Tips + Tricks
- Using almond flour in lieu of gluten free flour helps to not only make this a paleo chicken marsala recipe, but it also is a low carb recipe, at 5 net carbs per serving. You can also opt not to dredge the chicken in almond flour if you prefer to greatly reduce carbohydrates.
- It is important to slice the chicken breasts in half + pound them thin so the meat stays juicy + tender during cooking.
- Make ahead: This keto chicken marsala recipe is the perfect addition to your weekly meal prep menu and will keep up to 5 days in an airtight container in the fridge.
Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Paleo Keto Chicken Marsala
Equipment
- Saute Pan with Lid
Ingredients
- 3 chicken breasts sliced thinly lengthwise
- 2/3 cup almond flour
- salt + pepper to taste
- 2 tbsp garlic oil
- 1 cup oyster mushrooms chopped
- 1/4 fresh parsley chopped
- 3/4 cup chicken broth divided into 1/4 cup portions
- 1/4 cup red vermouth or Marsala wine
- 1/4 cup almond milk
Instructions
- Place parchment paper on a hard surface or counter top and add thinly sliced chicken breasts on top. Cover with another sheet of parchment + using a meat tenderizer or rolling pin, pound the chicken thinner being careful not to over-tenderize the meat. Opt for 2-3 whacks on each chicken breast.
- In a large bowl, add almond flour, salt + pepper and gently mix. Dredge chicken breasts in almond flour mixture, setting aside on a plate.
- In a large sauté pan over medium heat, heat garlic oil + sauté mushrooms and parsley, approximately 5 minutes.
- Once mushrooms are tender, add 1/4 cup of broth to the pan, then add in chicken breasts 2-3 pieces at a time depending on the size of your pan. Cook chicken breasts about 8 minutes on each side. Repeat the process until all chicken breasts have been fully cooked. Continue adding chicken broth 1/4 cup at a time as needed.
- Once chicken is fully cooked return to pan with mushrooms + parsley, adding in milk, 1/4 cup of broth + marsala or dry white wine, allowing to simmer an additional 10 minutes.
- Serve immediately over pasta or with a side of mashed potatoes.
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