Chicken Marsala is one of those classic Italian-American dishes that’s always a crowd-pleaser. But if you’re watching your carb intake, you might be wondering just how many carbs are hiding in that delicious sauce. As someone who’s been tracking my macros for years, I’ve done the research so you don’t have to!
The Quick Answer: Carbs in Chicken Marsala
Let’s cut to the chase – according to reliable nutritional data, one cup of Chicken Marsala contains approximately 7.6g of total carbs and 7.6g of net carbs. There’s no fiber in this dish, which is why the total and net carbs are identical.
But that’s just scratching the surface. The nutritional profile of Chicken Marsala is actually quite interesting when we dive deeper.
Complete Nutritional Profile of Chicken Marsala
For a standard 1 cup serving (about 256g) of Chicken Marsala, here’s what you’re getting:
| Nutrient | Amount |
|---|---|
| Calories | 353.3 kcal |
| Total Carbs | 7.6g |
| Net Carbs | 7.6g |
| Fiber | 0g |
| Sugar | 2.5g |
| Protein | 41.8g |
| Fat | 16.4g |
| Saturated Fat | 4.4g |
| Monounsaturated Fat | 4.8g |
| Polyunsaturated Fat | 3.8g |
| Cholesterol | 122.9mg |
| Sodium | 768mg |
I was actually surprised at how much protein is packed into this dish! Over 40g per serving makes it a protein powerhouse,
Is Chicken Marsala Keto-Friendly?
With 7.6g of net carbs per cup, Chicken Marsala can fit into a keto diet if you’re careful with your other meals. Most strict keto diets recommend staying under 20-25g of net carbs per day, so this would take up about one-third of your daily carb allowance.
If you’re following a less restrictive low-carb diet (like 50g per day) then Chicken Marsala becomes an easier fit in your meal plan.
What Makes Up the Carbs in Chicken Marsala?
The carbs in Chicken Marsala primarily come from a few sources:
- Marsala Wine – This sweet fortified wine is the signature ingredient and contributes most of the carbs
- Flour – Used to dredge the chicken and thicken the sauce
- Mushrooms – While low in carbs, they do contribute a small amount
- Shallots/Onions – These aromatics add flavor but also some carbs
The sugar content is relatively low at 2.5g per serving, which is mostly coming from the Marsala wine itself.
How Chicken Marsala Compares to Other Italian Dishes
If you’re trying to keep your carb intake in check while enjoying Italian cuisine, Chicken Marsala is actually one of your better options. Let’s compare:
- Chicken Marsala: 7.6g net carbs per cup
- Fettuccine Alfredo: Around 40-50g net carbs per cup
- Spaghetti with Marinara: Approximately 35-45g net carbs per cup
- Chicken Parmesan: About 15-20g net carbs per serving
As you can see, Chicken Marsala is significantly lower in carbs than pasta-based Italian dishes.
Other Important Nutrients in Chicken Marsala
While we’re focusing on carbs, it’s worth noting that Chicken Marsala provides several important nutrients:
- Protein: A whopping 41.8g per cup, making it excellent for muscle maintenance
- Potassium: 422.4mg, which supports heart and muscle function
- Iron: 2.8mg, important for oxygen transport in the blood
- Zinc: 3.2mg, supporting immune function
- Niacin (B3): 13mg, important for energy production
It’s not all good news though – the sodium content is fairly high at 768mg per cup, which is something to be aware of if you’re watching your salt intake.
How to Reduce the Carbs in Chicken Marsala
If you’re trying to make a lower-carb version of this classic dish, here are some tips I’ve tried myself:
- Use less Marsala wine and dilute with chicken broth
- Skip the flour dredging or use almond flour instead
- Add more mushrooms to bulk up the dish without adding carbs
- Serve with cauliflower rice or mashed cauliflower instead of pasta or regular mashed potatoes
I personally like to add some extra butter to make up for the reduced wine – it makes the sauce rich and delicious without adding carbs.
Different Serving Sizes and Their Carb Content
Depending on how the dish is served, the carb content can vary. Here’s a breakdown based on common serving sizes:
- 1 cup: 7.6g net carbs
- 1/2 chicken breast with sauce: Approximately 4-5g net carbs
- Chicken thigh with sauce: About 3-4g net carbs
- Chicken leg with sauce: Roughly 2-3g net carbs
The smaller portions naturally contain fewer carbs, so if you’re being strict with your carb intake, opting for a smaller piece of chicken is a good strategy.
What to Pair with Chicken Marsala for a Low-Carb Meal
If you’re keeping things low-carb, here are some great side dishes that won’t send your carb count through the roof:
- Roasted asparagus (2g net carbs per cup)
- Sautéed spinach (3g net carbs per cup)
- Zucchini noodles (3g net carbs per cup)
- Cauliflower mash (4g net carbs per cup)
- Simple green salad with olive oil dressing (2-3g net carbs per cup)
I’ve found that the rich, savory flavor of Chicken Marsala pairs particularly well with bitter greens like broccoli rabe or simple sautéed spinach.
Restaurant vs. Homemade Chicken Marsala
It’s important to note that restaurant versions of Chicken Marsala often contain more carbs than homemade versions. Many restaurants add extra sugar or flour to thicken and sweeten the sauce. Some chain restaurants serve Chicken Marsala that contains 10-15g of carbs or more per serving.
If you’re dining out and watching your carbs, don’t be afraid to ask how the dish is prepared. I’ve had good experiences asking if they can prepare it with less flour or sugar.
Storing and Reheating Chicken Marsala
One thing I’ve noticed is that Chicken Marsala actually tastes even better the next day! The flavors have time to meld together, and the carb count doesn’t change with storage.
Store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, do so gently on the stovetop with a splash of broth to keep it from drying out.
With 7.6g of net carbs per cup, Chicken Marsala can definitely be part of a low-carb lifestyle if you plan accordingly. It’s significantly lower in carbs than many other Italian favorites, making it a good choice for a special meal that won’t completely derail your carb limits.
The dish is also rich in protein and several important nutrients, making it a relatively balanced option. Just be mindful of the sodium content if that’s a concern for you.
If you’re really strict with your carbs, you can always modify the recipe or simply enjoy a smaller portion alongside plenty of low-carb vegetables.
So next time you’re craving some Italian flavor but don’t want to blow your carb budget, Chicken Marsala might be just what you’re looking for!
FAQs About Carbs in Chicken Marsala
Q: Is Chicken Marsala suitable for diabetics?
A: With 7.6g of carbs per cup and a relatively low sugar content, Chicken Marsala can be suitable for many diabetics when consumed in moderation and as part of a balanced meal plan. Always consult with your healthcare provider for personalized advice.
Q: Does the carb content change if I use different types of Marsala wine?
A: Yes! Sweet Marsala will contribute more carbs than dry Marsala. If you’re watching carbs closely, opt for a dry Marsala wine when preparing this dish.
Q: How many carbs are in Chicken Marsala without the sauce?
A: Plain cooked chicken breast contains virtually zero carbs. Almost all of the carbs in this dish come from the Marsala sauce, so if you go light on the sauce, you’ll significantly reduce the carb content.
Q: Can I freeze Chicken Marsala?
A: Yes! The dish freezes well for up to 3 months. The carb content remains unchanged after freezing and thawing.
What You’ll Need To Make Chicken Marsala
Marsala is a brandy-fortified wine from Sicily that is 100% worth adding to your pantry, if only to make this dish time and again. It will keep in a cool, dry spot for months.
I buy boneless skinless chicken breasts and pound them thin myself, as opposed to using the ultra-thin sliced cutlets sold at the supermarket, since pounding tenderizes the meat. This adds an extra step but you can save time by using pre-sliced mushrooms. (Or you can skip all this hassle by using chicken tenderloins, which are naturally tender.)
How To Make Chicken Marsala
If your chicken breasts are large, like the ones in the photo above, it’s best to first cut them in half horizontally. (If you pound them without first halving them, they’ll be ginormous and oddly shaped.)
Once you’ve got four flat filets, pound them each to an even 1/4-inch thickness.
Place the flour, 3/4 teaspoon salt, and 1/4 teaspoon pepper in a ziplock bag.
Add the chicken to the bag; seal the bag tightly and shake to coat chicken evenly. Set aside.
Heat the oil and 2 tablespoons of the butter in a large skillet over medium-high heat. (Use a stainless steel pan for the best browning. Nonstick will work too, but you won’t get that nice golden color on the chicken.) Place the flour-dusted chicken in the pan, shaking off any excess first.
Cook, turning once, until the chicken is golden and just barely cooked through, about 5 to 6 minutes total. Transfer the chicken to a plate and set aside.
Melt the remaining tablespoon of butter in the pan. Add the mushrooms and cook, stirring frequently, until the mushrooms begin to brown, 3 to 4 minutes.
Add the shallots, garlic, and ¼ teaspoon of salt.
Cook for 1 to 2 minutes more.
Add the broth, wine, heavy cream, thyme, 1/4 teaspoon salt, and 1/8 teaspoon of pepper; use a wooden spoon to scrape any brown bits from the pan into the liquid. Bring the liquid to a boil, then reduce the heat to medium.
Gently boil, uncovered, until the sauce is reduced by about half, slightly thickened, and darkened in color, 10 to 15 minutes (you’re going for a thin cream sauce; it won’t start to thicken until the very end of the cooking time).
Add the chicken back to the pan, along with any juices that accumulated on the plate. Reduce the heat to low and simmer until the chicken is warmed through and the sauce thickens a bit more, 2 to 3 minutes.
Sprinkle with parsley, if using, and serve.
