Easy Chicken Marinades
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If you’re looking for easy, healthy chicken marinades, look no further! These ten easy chicken marinades are all Whole30, Paleo, refined sugar free and gluten free. Make one at a time or make them all at once and freeze for easy dinners another day!
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Marinade Magic
Marinated chicken is moister and more flavorful than regular old chicken, and every recipe shared here can be used to marinate chicken breasts, thighs, legs, and wings.
Choose any of these ten flavorful marinade recipes to make tonight or make them all in one sitting and freeze for easy dinners later on. You guys know how much I like homemade freezer meals!
Why We Love to Marinate Chicken
- Marinating chicken is a great way to boost flavor, but it doesn’t need to sit around for hours to do the trick. Unlike red meat or pork, chicken doesn’t have any tough connective tissue to break down, so you’re really just using the marinade to add flavor—not to tenderize.
- Perfect for a quick and easy weeknight dinner. In most cases, about 30 minutes is plenty. You can let it hang out a bit longer if that works better for your schedule, but there’s no need to go overboard. In fact, if your marinade has something acidic in it, like lemon juice or vinegar, too much time can actually start to impact with the texture and make the chicken a little mushy. A short soak is all it takes to add big flavor and keep things juicy and tender.
FAQ
There are three elements to every marinade: fat, acid, and flavor boosters. The fat is normally oil, and I recommend using either olive or avocado oil in most marinades. Acid is usually in the form of vinegar or fruit juice. Additional flavor boosting add-ins include herbs, spices, garlic, and citrus zest.
There are two reasons to marinate chicken: flavor and texture. Marinating chicken infuses the meat with flavor, instead of merely coating the chicken with seasoning. Marinating chicken also tenderizes the meat and helps to keep it juicy once you cook it. So, you don’t need to marinate chicken, but you should!
Chicken should marinate for at least 30 minutes but can marinate for a full 24 hours. If you’ll be marinating chicken for longer than 30 minutes, keep it covered in the refrigerator while it marinates. For best results, it’s recommended not to marinate chicken for longer than 24 hours.
Definitely! For meal prep purposes, the chicken can be refrigerated in the marinade for up to 12 hours or frozen in the marinade for up to 2 months. But be sure to never reuse chicken marinade or use it for a dipping sauce unless you first boil it, per the USDA.
Place the chicken and marinade in a gallon-sized freezer plastic bag. Squeeze out as much air as you can, then seal the bag. Set it in the freezer and allow to freeze fully. When you’re ready to cook it, defrost the chicken by placing the bag on a plate inside the refrigerator overnight. Once the chicken is defrosted, cook it using any method you prefer.
Chicken Marinade Options
It was important to me to include a lot of variety in these Whole30 marinade recipes, so I have included a wide variety of ingredients and flavors. I’ve tested and re-tested them, and I can honestly say they’re ALL family favorites now. I hope you like them too!
Let me know, which will you make first:
- Spicy Mango
- Ginger Sesame
- Fajita
- “Honey” Mustard
- Orange Cumin
- Garlicky BBQ
- Mississippi
- Buffalo Ranch
- Easy Pesto
- or Lemon Garlic?
Orange Cumin Chicken Marinade
This recipe is inspired by the flavors of one of my favorite pork dishes, carnitas. It’s simplified a bit and made with chicken (obviously), but it has a lovely balance between bright citrus and earthy cumin.
Ingredients
- 3 tablespoons orange juice
- ½ teaspoon orange zest
- 1 tablespoon cumin
- 1 clove garlic
- 3 tablespoons olive or avocado oil
Ginger Sesame Chicken Marinade
Inspired by some of my favorite Asian recipes, this is a quick, simple, ultra flavorful marinade. Coconut aminos are salty and rich, and the ginger, garlic, and green onion lend bold, lightly spicy flavors.
Ingredients
- 2 tablespoons sesame oil
- 1 clove garlic
- 3 green onions
- 1 tablespoon minced ginger
- ¼ cup coconut aminos
Mississippi Chicken Marinade
Inspired by the internet’s favorite recipe, Mississippi Pot Roast, this Mississippi marinade imparts zesty, briny, exciting flavors into your chicken.
Ingredients
- 4-5 pepperoncini, sliced. Hold the stem of a pepperoncini in one hand and the pepper in the other hand. Gently pull the stem, and it should remove the seeds with it. Slice into thin strips.
- ¼ cup pepperoncini liquid (this is the brine/juice from the pepperoncini jar)
- 1 tablespoon ranch seasoning
- 2 tablespoons oil
“Honey” Mustard Chicken Marinade
Since we’re keeping these recipes Whole30 friendly, there is no honey in this marinade. Instead, the sweetness comes from minced dates that are mixed with whole-grain mustard, vinegar, and oil, so the marinade mimics the unmistakable honey mustard flavor we all love so much.
Ingredients
- 2 tablespoons whole-grain mustard
- 5-6 minced dates (or substitute a keto-friendly sweetener)
- 1 tablespoon apple cider vinegar
- 3 tablespoons olive or avocado oil
Garlicky BBQ Chicken Marinade
There’s nothing more classic than BBQ chicken. When you add minced garlic, it pumps up the flavor and totally makes this next level. Since BBQ sauce is a vinegar-based sauce, it has the acid component of a marinade already built in.
Ingredients
- ¼ cup BBQ sauce: Use my homemade BBQ sauce recipe or your favorite sugar-free store-bought brand.
- 2 cloves garlic
- 3 tablespoons olive or avocado oil
Buffalo Ranch Chicken Marinade
Spicy, buttery, zesty, and rich, buffalo ranch marinade is just so flavorful! Since buffalo sauce is made with ghee or oil, the fat component of the marinade recipe already exists. Use this chicken in my Slow Cooker Buffalo Chicken Dip (or any of the other bazillion Buffalo Chicken recipes on my site!)
Ingredients
- ½ cup Buffalo sauce: or mix together 3 ½ tablespoons melted ghee, 4 ½ tablespoons hot sauce, and a pinch each of garlic powder and onion power.
- 2 tablespoons ranch seasoning
- 3 tablespoons olive oil
Fajita Chicken Marinade
Lightly spicy and always a crowd pleaser, fajita chicken is a great complete meal when served with sautéed frozen bell peppers and cauliflower rice.
Ingredients
- 1 ½ tablespoons fajita seasoning, either homemade or your favorite store-bought brand
- 3 tablespoons olive oil
- 3 tablespoons lime juice
- 1 tablespoon minced cilantro
Lemon Garlic Chicken Marinade
This is a classic chicken marinade! With tons of flavor from garlic, lemon, and herbs, this chicken marinade is a crowd pleaser. I like to serve this chicken with air fryer zucchini.
Ingredients
- 3 tablespoons lemon juice
- ½ teaspoon lemon zest
- 3 cloves garlic
- ¼ teaspoon dried basil
- ¼ teaspoon dried parsley
- 3 tablespoons olive oil
Spicy Mango Chicken Marinade
Sweet and spicy is my favorite combination (just check out my Mango Guacamole recipe!) This marinade has tropical mango and lime flavors, bright cilantro, and spicy jalapeno.
Ingredients
- 1 mango, pureed
- 1 tablespoon minced fresh cilantro
- 3 tablespoons oil
- 1 tablespoon lime juice
- 1 tablespoon minced jalapeno
Pesto Chicken Marinade
Pesto is such a versatile condiment, and since it’s packed with garlic and basil flavor, it’s fabulous as a base for marinade! I use dairy free pesto, but you can substitute any recipe or store-bought brand you like.
Ingredients
- ¼ cup pesto: Use dairy free pesto OR your favorite store-bought pesto
- 3 tablespoons olive oil
How to Marinate Chicken
- Mix all the marinade ingredients together.
- Place the chicken in a shallow glass or plastic container (not reactive metal). If I’m marinating chicken to use immediately, I marinate it in a casserole dish, and if I’m planning to freeze the marinated chicken for later, I use gallon-sized freezer-safe Ziploc bag.
- Pour the marinade onto the chicken. Turn so all sides of the chicken are completely coated.
Pro Tip: Double your favorite chicken marinade recipe. Cook half of the chicken today and freeze half for an easy dinner another day!
How to Cook Marinated Chicken Breasts
- Slow Cooker: Add the chicken and marinade to the slow cooker. Add ½ cup water or chicken stock. Turn on high and cook for 3-4 hours. Shred or slice and serve with some dipping sauce.
- Instant Pot: Add the chicken, marinade, and 1 cup of liquid, either chicken stock or water, to your Instant Pot. Close and turn to High Pressure for 15 minutes and allow for a natural pressure release.
- Grill: Preheat your grill to 400°F (200°C). Oil the grill grates well. Add the chicken to the grill, and cook for 5-6 minutes per side, until the internal temperature reaches 165°F (74°C), per the USDA. Rest the chicken for 5 minutes before you slice it!
- Air Fryer: Preheat the air fryer to 375°F (190°C) Spray the basket lightly with oil, and add the chicken, leaving space between each breast. Close and cook for 10 minutes, then flip the chicken breasts and cook for another 5-7 minutes, or until internal temperature reaches 165°F. Rest the chicken for 5 minutes before you slice it!
- Oven: Lay the chicken breasts on a parchment lined baking sheet. Place in a 400°F (200°C) oven for 20-25 minutes or until cooked through and the internal temperature reaches 165°F (74°C). Allow the chicken to rest for 5 minutes before you slice it!
I'd love to hear about your experience making this recipe! Please leave a comment and rating below!
10 Healthy Chicken Marinades
Ingredients
Chicken
- 1.5 lb. chicken breasts for each marinade you make
Orange Cumin Marinade
- 3 Tablespoons olive oil
- 3 Tablespoons orange juice, squeezed from about 1 orange
- 1 Tablespoon cumin
- 1/2 teaspoon orange zest
- 1 clove garlic
- pinch salt & pepper
Sesame Ginger Marinade
- 1/4 cup coconut aminos
- 2 Tablespoons sesame oil
- 1 Tablespoon minced ginger about 1/2 inch
- 3 green onions sliced
- 1 clove garlic minced
Mississippi Marinade
- 2 Tablespoons olive oil
- 1/4 cup jarred pepperoncini liquid
- 4-5 pepperoncini sliced
- 1 tablespoon ranch seasoning use your favorite store bought or homemade ranch seasoning
Garlicky BBQ Marinade
- 1/4 cup BBQ sauce use your favorite storebought or homemade Whole30 BBQ sauce
- 3 Tablespoons olive oil
- 2 cloves garlic minced
Buffalo Ranch Marinade
- 1/2 cup buffalo sauce or mix together mix together 3.5 Tablespoons melted ghee, 4.5 Tablespoons hot sauce, and a pinch of garlic powder and onion power
- 2 Tablespoons ranch seasoning use your favorite storebought or homemade ranch mix.
- 3 Tablespoons olive oil
Fajita Lime Marinade
- 1.5 Tablespoons fajita seasoning use your favorite storebought or homemade fajita seasoning blend
- 3 Tablespoons lime juice
- 3 Tablespoons olive oil
- 1 Tablespoon minced cilantro optional
Lemon Garlic Marinade
- 3 cloves garlic minced
- 3 Tablespoons olive oil
- 3 Tablespoons lemon juice squeezed from about 1 - 1.5 lemons
- 1/2 teaspoon lemon zest
- 1/4 teaspoon dried parsley
- 1/4 teaspoon dried basil
Easy Pesto Marinade
- 1/4 cup pesto use your favorite store bought brand or homemade dairy free pesto
- 3 Tablespoons olive oil
Spicy Mango Marinade
- 1 mango pureed
- 3 Tablespoons olive oil
- 1 Tablespoon minced jalapeno
- 1 Tablespoon lime juice squeezed from about 1/2 lime
- 1 Tablespoon minced fresh cilantro
"Honey" Mustard Marinade
- 5-6 dates minced
- 2 Tablespoons grainy mustard
- 1 Tablespoon apple cider vinegar
- 3 Tablespoons olive or avocado oil
Video
Instructions
Make the Marinade
- Mix all marinade ingredients together in a small dish.
Marinate the Chicken
- Set the chicken breasts in a shallow dish or ziplock bag. Pour the marinade over the chicken, then turn the chicken so it's fully coated on all sides. Allow it to marinate for at least 30 minutes.
Cook the Chicken
- Slow Cooker: Add the chicken and marinade to the slow cooker. Add 1/2 cup water or chicken stock. Turn on low and cook for 3-4 hours.Instant Pot: Add the chicken, marinade, and 1 cup of liquid, either chicken stock or water, to your Instant Pot. Close and turn to High Pressure for 15 minutes and allow for a natural pressure release.Grill: Preheat your grill to 400 Fahrenheit. Oil the grill grates well. Add the chicken to the grill, and cook for 5-6 minutes per side, until the internal temperature reaches 165 Fahrenheit, per USDA. Rest the chicken for 5 minutes before you slice it!Air Fryer: Preheat the air fryer to 375 Fahrenheit. Spray the basket lightly with oil, and add the chicken, leaving space between each breast. Close and cook for 10 minutes, then flip the chicken breasts and cook for another 5-7 minutes, or until internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!Oven: Lay the chicken breasts on a parchment lined baking sheet. Set in a 400 Fahrenheit oven for 20-25 minutes or until cooked through and the internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!
Notes
To defrost: When you're ready to cook it, defrost the chicken by setting the bag on a plate inside the refrigerator overnight. Once the chicken is defrosted, cook it using any method you prefer. For best results: Store in an airtight zip top freezer bag, or reusable food grade silicone Stasher bags! Want more? Check out my 11 healthy salmon marindes!
Nutrition
More Marinade Recipes
If you love these easy, homemade chicken marinade recipes, be sure to try our other delicious marinades!
- Pork Marinades: This collection of pork marinades is a reader favorite, with options that range from sweet to savory.
- Salmon Marinades: A sweet teriyaki marinade is the perfect pairing for salmon, and this soy ginger marinade is aways a hit!
- Seasoning Blends: No time to marinate? Try one of our irresistible seasoning blends, like this homemade Greek seasoning or this smoky Old Bay seasoning.
