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

• Salads: Black Bean and Corn Salad or Chickpea Artichoke Salad.
• Potatoes: Pesto Roasted Potatoes or Sweet Potato Skins.
• Veggies: Buffalo Cauliflower Bites, Air Fryer Brussels Sprouts

How to Make Healthy Chicken Marinades

Greek Chicken Marinade

• 1 lb chicken breasts or thighs
• ¾ cup olive oil
• 3 tablespoon lemon juice
• 1 tablespoon red wine vinegar
• 3 garlic cloves minced
• 1 ½ tablespoon dried oregano
• 1 teaspoon kosher salt
• ½ teaspoon black pepper 

Sesame ginger Chicken Marinade

• ¼ cup soy sauce or coconut aminos
• 3 tablespoon sesame oil
• 1 tablespoon ground ginger
• 3 green onions sliced
• 2 garlic cloves minced

Mint Lime Chicken Marinade

• 1 lime zested
• ¼ cup lime juice
• ⅔ cup olive oil
• 2 tablespoon finely shredded fresh mint leaves
• 3 garlic cloves, minced
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper

Hawaiian Chicken Marinade

• ¼ cup pineapple juice
• 2 tablespoon soy sauce
• 3 tablespoon olive oil
• ¼ cup pineapple chunks
• 1 teaspoon onion powder
• 1 teaspoon ground ginger
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper