This savory Low FODMAP Chicken Marsala is made with tender chicken breasts, garlic-infused olive oil, oyster mushrooms, dry Marsala wine, and fresh thyme. The result is a rich, golden, and tender main course that delivers classic Italian flavor without upsetting your stomach. It is a perfect weeknight dinner that feels elegant enough for guests and makes 4 hearty servings.

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Low FODMAP Chicken Marsala Ingredients

4 boneless, skinless chicken breasts, pounded thin
1/3 cup gluten-free flour blend (ensure it contains xanthan gum)
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons garlic-infused olive oil
1 tablespoon butter (or lactose-free butter)
1 cup oyster mushrooms, sliced
3/4 cup dry Marsala wine
3/4 cup low FODMAP chicken broth (ensure no onion or garlic ingredients)
1 teaspoon fresh thyme (or 1/2 teaspoon dried)
Optional: chopped parsley for garnish

How To Make Low FODMAP Chicken Marsala

Prepare the flour mixture: On a large plate or in a shallow bowl, combine the gluten-free flour blend, salt, and black pepper. Stir until well mixed.
Dredge the chicken: Take each pounded chicken breast and press it into the flour mixture to coat both sides lightly. Shake off any excess flour so the coating is thin and even.
Heat the pan: Place a large skillet over medium heat. Add the garlic-infused olive oil and butter, allowing them to melt together and get hot.
Sear the chicken: Carefully place the chicken breasts in the hot pan. Cook for 4–5 minutes on each side until they are golden brown and fully cooked through. Remove the chicken from the pan and set it aside on a plate.
Sauté the mushrooms: Add the sliced oyster mushrooms to the same skillet. Cook them for 2–3 minutes until they become soft and tender.
Deglaze with wine: Pour the dry Marsala wine into the pan. Let it simmer for 2–3 minutes. This helps scrape up the tasty browned bits from the bottom and reduces the alcohol flavor.
Make the sauce: Pour in the chicken broth and sprinkle in the thyme. Stir everything together well.
Simmer the dish: Place the cooked chicken and any juices back into the skillet. Simmer for about 5 minutes until the sauce thickens slightly and coats the chicken. Taste the sauce and add more salt or pepper if needed before serving warm.

Recipe Tips

Use Oyster Mushrooms: It is important to use oyster mushrooms specifically. Unlike button or portobello mushrooms, oyster mushrooms are low in FODMAPs and generally easier to digest for those with IBS.
Pound the Chicken: Pounding the chicken breasts to an even thickness ensures they cook at the same rate. This prevents the meat from drying out while waiting for the thickest part to finish cooking.
Check the Oil: When buying garlic-infused olive oil, make sure it does not contain actual pieces of floating garlic. The fructans (which cause stomach issues) are water-soluble but not oil-soluble, so pure infused oil provides the flavor without the symptoms.
Choose Dry Marsala: Always select “Dry” Marsala wine rather than “Sweet” Marsala for this savory dish. Sweet Marsala is typically used for desserts and has a higher sugar content that might not balance well with the savory broth.

What To Serve Low FODMAP Chicken Marsala

This rich chicken dish pairs beautifully with starchy sides that can soak up the delicious wine sauce. Serve it over a bed of fluffy white rice, quinoa, or gluten-free pasta. For a comforting meal, pair it with lactose-free mashed potatoes or creamy polenta. To add some green to your plate, roasted carrots, steamed green beans, or a simple spinach salad with lemon vinaigrette make excellent, gut-friendly choices.

How To Store Low FODMAP Chicken Marsala Leftovers

Refrigerate: Place any leftovers in an airtight container and store them in the refrigerator for up to 3 to 4 days.
Freeze: You can freeze the cooked chicken and sauce in a freezer-safe container for up to 3 months. Thaw it in the refrigerator overnight before reheating. Note that the sauce may separate slightly upon reheating, but stirring it well will help bring the texture back.

Low FODMAP Chicken Marsala Nutrition Facts

Serving Size: 1 chicken breast with sauce

Calories: 365 kcal
Total Fat: 14g
Saturated Fat: 4g
Cholesterol: 85mg
Sodium: 620mg
Total Carbohydrate: 12g
Dietary Fiber: 1g
Sugars: 3g
Protein: 32g

Frequently Asked Questions

Can I use regular button mushrooms instead? No, if you are following a strict Low FODMAP diet, you should avoid button mushrooms. They contain high levels of mannitol, which can trigger digestive issues. Oyster mushrooms are a safe, tested alternative.
Is Marsala wine safe for a Low FODMAP diet? Yes, usually. Dry Marsala wine is generally tolerated well in cooking because the alcohol evaporates, and the sugar content is lower than sweet wine. Stick to the serving size listed to remain safe.
Can I make this without wine? Yes, but the flavor will change significantly. You can substitute the wine with extra chicken broth and a splash of balsamic vinegar or lemon juice to mimic the acidity, though it won’t have the classic Marsala taste.
Why do I need garlic-infused oil instead of garlic powder? Garlic powder is made from dried garlic bulbs and contains high amounts of fructans. Garlic-infused oil captures the garlic flavor but leaves the fructans behind, making it safe for sensitive stomachs.

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