Low FODMAP Chicken Tikka Masala

This golden, savory Low FODMAP Chicken Marsala is made with tender pounded cutlets, earthy oyster mushrooms, and garlic-infused oil, ready in just 30 minutes. The sauce reduces into a rich, glossy glaze that clings perfectly to the pan-fried chicken without any onion or garlic. I make this whenever I crave restaurant-quality Italian food that is gentle on the stomach.

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What Makes This Version Different

Traditional Marsala recipes rely on high-FODMAP button mushrooms and minced garlic, which are major triggers for IBS. I swapped these for fresh oyster mushrooms—which are naturally low FODMAP—and garlic-infused olive oil to keep that signature savory depth without the digestive distress.

I also learned that using “Dry Marsala” instead of “Sweet Marsala” is crucial not just for flavor balance, but because it contains less fructose. This simple adjustment creates a luscious, complex sauce that tastes authentic while staying safe for elimination diets.

Low FODMAP Chicken Marsala Ingredients

• 2 large boneless, skinless chicken breasts (approx. 1 lb), halved horizontally
• 1/2 cup gluten-free all-purpose flour (or rice flour)
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 tbsp garlic-infused olive oil
• 2 tbsp unsalted butter (or dairy-free butter), divided
• 8 oz fresh oyster mushrooms, torn into strips (or 1/2 cup canned champignon mushrooms, drained)
• 1/2 cup dry Marsala wine
• 1/2 cup low FODMAP chicken broth (ensure no onion/garlic ingredients)
• 1 tbsp fresh parsley, chopped

How To Make Low FODMAP Chicken Marsala

1. Prep The Chicken: Place chicken breasts between two sheets of plastic wrap and pound them with a meat mallet until they are evenly 1/4-inch thick.
2. Dredge Cutlets: Whisk the gluten-free flour, salt, and pepper in a shallow dish, then press each chicken cutlet into the mixture to coat lightly, shaking off any excess powder.
3. Sear Chicken: Heat the garlic-infused oil and 1 tablespoon of butter in a large skillet over medium-high heat, then cook chicken for 3-4 minutes per side until golden brown and remove to a plate.
4. Sauté Mushrooms: Add the remaining tablespoon of butter to the same pan and cook the oyster mushrooms for 4-5 minutes until they are browned and tender.
5. Simmer Sauce: Pour in the dry Marsala wine to deglaze the pan, scraping up browned bits, then add the chicken broth and simmer for 5 minutes to reduce slightly.
6. Finish Dish: Return the chicken and any resting juices to the skillet, spooning the sauce over the meat, and cook for 1 minute before garnishing with fresh parsley.

Recipe Tips

• Watch the wine: Always choose “Dry Marsala” over “Sweet Marsala” to minimize sugar content and ensure the sauce has a savory, not dessert-like, profile.
• Mushroom prep: Do not wash oyster mushrooms under running water or they will get soggy; instead, wipe them clean with a damp paper towel before tearing them.
• Thickening hack: If your sauce is too thin after simmering, mix 1 teaspoon of cornstarch with a splash of water and whisk it into the bubbling sauce for instant gloss.

What To Serve With Chicken Marsala

Serve this chicken over a bed of gluten-free pasta or mashed potatoes made with lactose-free milk to soak up the extra sauce. For a lighter option, it pairs perfectly with steamed green beans or roasted carrots.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat, adding a splash of broth or water if the sauce has thickened too much in the fridge.

FAQs

• Is Marsala wine low FODMAP?
  Dry Marsala is generally considered safe in small servings (like this recipe), but if you are very sensitive to fructose, you can substitute dry white wine.
• Can I use regular button mushrooms?
  No, fresh button mushrooms are high in mannitol; you must use oyster mushrooms or canned champignon mushrooms (rinsed and drained) to keep this low FODMAP.
• Can I make this dairy-free?
  Yes, simply swap the butter for a dairy-free butter alternative or use extra garlic-infused olive oil.

Nutrition

• Calories: 360
• Total Fat: 15g
• Saturated Fat: 6g
• Cholesterol: 90mg
• Sodium: 480mg
• Total Carbohydrate: 14g
• Protein: 32g

Try More Recipes:

• Low FODMAP Moussaka Recipe
• Low FODMAP Steamed Green Beans Recipe
• Low FODMAP Paprika Chicken Recipe