4 Healthy Chicken Marinades

No more boring chicken thanks to these healthy chicken marinades. Different, quick and easy marinade recipes to suit all of your flavoring needs!  Perfect for summer grilling and meal prep.
4-Healthy-Chicken-Marinades

Easy Marinades for Juicy Chicken

My favorite part about these easy, healthy chicken marinades is that they are so simple to prepare. Prep them all at once or make one at a time for an easy weeknight meal. With these recipes, you have a range of flavors to please the whole family.

What is a Good Marinade Base?

A good marinade is made up of three essential components: acid, fat, and seasoning.

  • Acid: lemon, lime, vinegars, and citrus will absorb flavor and retain natural juices.
  • Fat: olive oil, sesame oil, avocado oil, canola oil are used to prevent moisture loss.
  • Aromatics & Seasonings: herbs and spices, salt, sugar, garlic, shallots, and onions are added to infuse flavor.

How to marinate chicken

  1. Mix all the ingredients together in a bowl. If you’re looking to meal prep and get organized, add ingredients to a mason jar and store in the refrigerator. 
  2. Place chicken in a large, sealable plastic bag. Pour in the marinade and massage it into the chicken to evenly distribute. 
  3. Refrigerate for at least 30 minutes or up to 24-48hrs, or in the freezer for up to three months. 
  4. To defrost marinade: place the marinated frozen chicken in the fridge in a bowl and let it thaw 24-hours before serving.

Type of chicken to marinate

These marinades are versatile, so you can marinate a variety of chicken parts. Try them with:. 

  • Chicken breasts
  • Chicken thighs
  • Chicken tenders
  • Chicken wings
  • Chicken drumsticks

What to serve with marinated chicken

How to Make Healthy Chicken Marinades

Greek Chicken

  • 1 lb chicken breasts or thighs
  • 3/4 cup olive oil
  • 3 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 3 garlic cloves minced
  • 1 1/2 tbsp dried oregano
  • 1 tsp kosher salt
  • 1/2 tsp black pepper 

Sesame ginger

  • 1/4 cup soy sauce or coconut aminos
  • 3 tbsp sesame oil
  • 1 tbsp ground ginger
  • 3 green onions sliced
  • 2 garlic cloves minced

Mint Lime

  • 1 lime zested
  • 1/4 cup lime juice
  • ⅔ cup olive oil
  • 2 tbsp finely shredded fresh mint leaves
  • 3 garlic cloves, minced
  • 1/2 tsp paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp kosher salt
  • ¼ tsp black pepper

Hawaiian Chicken Marinade:

  • ¼ cup pineapple juice
  • 2 tbsp soy sauce
  • 3 tbsp olive oil
  • 1/4 cup pineapple chunks
  • 1 tsp onion powder
  • 1 tsp ground ginger
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
4-Healthy-Chicken-Marinades

4 Healthy Chicken Marinades

No more boring chicken thanks to these healthy chicken marinades. Different, quick and easy marinade recipes to suit all of your flavoring needs! Perfect for summer grilling and meal prep.
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Course Main Course
Cuisine American, Mediterranean
Author Kelsey Sackmann

Ingredients

Greek Chicken Marinade

  • 1 lb chicken breast
  • ¾ cup olive oil
  • 3 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 3 garlic cloves, minced
  • 1 ½ tbsp dried oregano
  • 1 tsp kosher salt
  • ½ tsp black pepper

Mint Lime Chicken

  • 1 lb chicken
  • ¼ cup lime juice
  • cup olive oil
  • 2 tbsp finely shredded mint leaves
  • 3 garlic cloves, minced
  • ½ tsp paprika
  • ½ tsp ground cumin
  • ½ tsp kosher salt
  • ¼ tsp black pepper

Sesame Ginger Chicken Marinade

  • 1 lb chicken
  • ¼ cup soy sauce or coconut aminos
  • 3 tbsp sesame oil
  • 1 tbsp ground ginger
  • 3 scallions, sliced
  • 2 garlic cloves, minced

Hawaiian Chicken Marinade

  • 1 lb chicken
  • ¼ cup pineapple juice
  • ¼ cup crushed pineapple
  • 2 tbsp soy sauce
  • 3 tbsp olive oil
  • 1 tsp onion powder
  • 1 tsp ground ginger
  • ½ tsp kosher salt
  • ¼ tsp black pepper

Instructions

  • Mix all the ingredients together in a bowl. If you’re looking to meal prep and get organized, add ingredients to a mason jar and store in the refrigerator.
  • Place chicken in a large, sealable plastic bag. Pour in the marinade and massage it into the chicken to evenly distribute.
  • Refrigerate for at least 30 minutes or up to 24-48hrs, or in the freezer for up to three months.
Tried this recipe?Mention @kelseyandcooperskitchen or tag #supermarketbites!

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