This low sodium chicken Marsala is rich, savory, and full of natural flavor. It is a heart-healthy, sodium-conscious dish that feels elegant but is easy to make. Perfect for a flavorful without salt dinner that helps reduce blood pressure.

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Table of Contents

Ingredients Needed

8 ounces angel hair pasta: or whole wheat pasta for serving
1.5 lbs chicken breast: thinly sliced or pounded
1 cup all-purpose flour: for coating
1 tablespoon garlic powder: adds flavor without salt
½ teaspoon black pepper: plus extra for garnish
½ teaspoon cayenne pepper: optional heat
2 tablespoons olive oil: heart-healthy fat
2 tablespoons unsalted butter: adds richness
1 onion: sliced
3 cloves garlic: minced
8 ounces mushrooms: sliced
1 teaspoon dried thyme: earthy flavor
1 cup white wine: forms the sauce base
1 lemon: juiced for brightness
1 cup fresh parsley: chopped

How To Make Low Sodium Chicken Marsala

Cook the Pasta: Prepare pasta according to package instructions (do not add salt to the water). Toss with a little olive oil and set aside.

Prepare the Chicken: Flatten chicken to about ½-inch thickness. This helps it cook evenly.

Coat the Chicken: Mix flour, garlic powder, black pepper, and cayenne. Dredge chicken in the mixture.

Cook the Chicken: Heat olive oil and butter in a skillet. Add chicken and sliced onions. Cook for 8–9 minutes until lightly browned, then flip.

Add Vegetables: Add garlic, mushrooms, and thyme. Cook another 8–9 minutes until mushrooms soften and chicken is browned.

Make the Sauce: Pour in white wine and lemon juice. Add parsley and cook for 5 minutes until slightly reduced and chicken is fully cooked.

Serve: Plate the chicken and sauce over pasta. Garnish with extra parsley and black pepper.

Recipe Tips

Skip salting pasta water to stay no added salt
Use fresh herbs for a more flavorful without salt result
Do not overcook chicken to keep it tender
Add extra mushrooms for more depth
Great for a low sodium Italian-style and heart-healthy meal

How to Store & Reheat

Room Temperature: Do not leave out longer than 2 hours
Fridge: Store in an airtight container for up to 2 days
Freezer: Freeze up to 1 month. Reheat gently in a pan

Nutrition Facts

Calories: 390
Sodium: ~59 mg
Protein: 32 g
Fat: 14 g
Carbs: 35 g
Fibre: 3 g
Sugar: 3 g

FAQs

Is Chicken Marsala usually high in sodium?
Traditional versions can be higher if broth or salt is added. This version stays low sodium by using fresh ingredients and no added salt.

Can I make Chicken Marsala without wine?
Yes, you can substitute with a mix of low sodium broth and lemon juice, but wine adds classic flavor.

What makes this recipe low sodium?
It avoids salt, canned sauces, and processed ingredients. Flavor comes from herbs, garlic, and lemon.

Is this recipe good for the DASH diet?
Yes, it fits well into a DASH diet and supports cardiovascular health.

What pasta is best for low sodium diets?
Plain or whole wheat pasta without added salt is best for keeping meals sodium-conscious.

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