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–+ servings
Healthy chicken marinade recipes lined up in freezer bags.
Course dinner, lunch

10 Healthy Chicken Marinade Ideas {Low Calorie + High Protein}

By: Elysia Cartlidge
Servings 10 marinades (about 4 servings each)
No more dry or boring chicken dinners! With just a few minutes of prep, these 10 flavorful and healthy chicken marinade recipes will turn basic cuts into something you'll crave. Perfect for summer grilling and meal prep! {Gluten-free-friendly}
Prep Time 10 minutes
Total Time 40 minutes

Video

Ingredients
  

Honey Garlic Marinade

Cilantro Lime Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 1/4 cup chopped fresh cilantro
  • 1 garlic clove, minced
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 2 teaspoons honey
  • 1/2 teaspoon salt

Jerk Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 2 tablespoons maple syrup or honey
  • 2 teaspoons garlic powder
  • 1 teaspoon ground allspice
  • 1 teaspoon dried thyme
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon each salt and black pepper
  • 1/4 teaspoon cayenne pepper

Curry Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 1/2 cup plain Greek yogurt
  • 3 garlic cloves, minced
  • 2 tablespoons fresh lime juice
  • 1 tablespoon curry powder
  • 1 tablespoon olive oil
  • 2 teaspoons honey
  • 1 teaspoon salt

Chili Garlic Marinade

Lemon Ginger Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 2 garlic cloves, minced
  • 1/4 cup lemon juice
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons olive oil
  • 2 tablespoons finely grated fresh ginger
  • 1/4 teaspoon red pepper flakes
  • Dash of salt and pepper

Pesto Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 1/2 cup pesto homemade or store-bought
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon salt

Greek Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons dried oregano
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Mexican Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 3 tablespoons olive oil
  • Juice of one lime
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon each salt and black pepper

BBQ Chicken Marinade

  • 1-1.5 pounds raw chicken breasts or thighs
  • 2 garlic cloves, minced
  • 1/4 cup olive oil
  • 1/4 cup barbecue sauce, store-bought or homemade
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon each salt and pepper

Instructions

  • Place the chicken breasts or thighs in a large ziplock bag, bowl or container.
  • In a small bowl or jar, mix together the marinade ingredients. Pour over the chicken. Toss chicken in marinade until well coated.
  • Allow chicken to marinate for at least 30 minutes or up to 24-48 hours in the fridge. Alternatively, you can store the marinated chicken in the freezer for up to 3 months.

Notes

  • Use bag clips: If you choose to prep the chicken in large freezer bags, I highly recommend using bag clips since you can attach the bags to the clips, dump the chicken and marinade in without fumbling around trying to keep the bags open.
  • Don't reuse the marinade: Although tempting, don't try to reuse the marinades for your next batch of chicken. The marinade has been exposed to the raw chicken, and is therefore contaminated and not safe to reuse.
  • Marinating time: I like to marinate the chicken overnight (or longer) to get the maximum flavor before cooking. However, if I need to get a meal on the table ASAP, I'll usually just marinate the chicken for 30 minutes to an hour.
  • For easy printing: Get all 10 marinades in an easy-to-print format here!
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