10 Healthy Chicken Marinades – Whole30, Paleo

4.98 from 34 votes

If you’re looking for easy, healthy chicken marinades, look no further! These ten different recipes are all refined sugar free and Whole30, Paleo, and gluten free friendly. Make one at a time, or make them all at once and freeze for easy dinners another day!

Tens labeled bags of marinating chicken in different healthy marinades.

Marinade Magic

Chicken, it’s what’s for dinner! But chicken doesn’t have to be boring at all. These ten flavorful marinades are all very different to help mix up your mealtime routine. There’s really something for everyone!

Marinated chicken is more moist and flavorful than regular old chicken, and every recipe can be used to marinate chicken breasts, thighs, legs, and wings.

Choose any of the ten delicious and healthy marinade recipes to make tonight, or make them all in one sitting and freeze for easy dinners later on. And you guys know how much I like healthy freezer meals, ha!

FAQ

What’s in a marinade?

There are three elements to every marinade: fat, acid, and flavor boosters. Fat is normally oil, and I recommend using either olive or avocado oil in most marinades. Acid is usually found in vinegar or fruit juice. Additional flavor boosting add-ins are herbs, spices, garlic, and zests.

Do I need to marinate chicken?

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 no, you don’t need to marinate chicken, but you should.

How long should I marinate chicken?

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.

How do I freeze marinated chicken?

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 use within 3-4 months for best results.

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.

Collage of ten marinades, each served in a small glass dish.

Healthy Chicken Marinades

It was important to me to include a lot of variety in these Whole30 marinade recipes. 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?


Collage showing the labeled Orange Cumin marinade recipe ingredients and the finished mixed marinade.

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 light citrus and earthy cumin.

Ingredients:

  • Orange Juice
  • Orange Zest
  • Cumin
  • Garlic
  • Olive or Avocado Oil
Collage showing the labeled sesame ginger chicken marinade recipe ingredients and the finished mixed marinade.

Ginger Sesame Chicken Marinade

Inspired by some of my favorite Asian recipes, this is a quick and simple, ultra flavorful marinade. Coconut aminos are salty and rich, and the ginger, garlic, and green onion lend bold, lightly spicy flavors.

Ingredients:

  • Sesame Oil
  • Garlic
  • Green Onions
  • Ginger
  • Coconut Aminos
Collage showing the labeled Mississippi marinade recipe ingredients and the finished mixed marinade.

Mississippi Chicken Marinade

Inspired by the internet’s favorite recipe, Mississippi Pot Roast, this Mississippi marinade imparts all the zesty, briny, exciting flavors into chicken.

Ingredients:

  • 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.
  • Pepperoncini Liquid (this is the brine/juice from the pepperoncini jar)
  • Ranch Seasoning
  • Oil
Collage showing the labeled honey mustard marinade recipe ingredients and the finished mixed marinade.

“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. Mixed with grainy mustard, vinegar, and oil, so it mimics the unmistakeable honey mustard flavor we all love so much.

Ingredients

  • Grainy Mustard
  • Minced dates (or substitute a keto-friendly sweetener).
  • Apple cider vinegar
  • Olive or Avocado Oil
Collage showing the labeled garlic bbq chicken marinade recipe ingredients and the finished mixed marinade

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

  • BBQ Sauce: Use my homemade BBQ sauce recipe or your favorite store-bought brand.
  • Garlic
  • Olive or Avocado Oil
Collage showing the labeled buffalo ranch marinade recipe ingredients and the finished mixed marinade.

Buffalo Ranch Chicken Marinade

Spicy, buttery, zesty and rich, buffalo ranch marinade is next level 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 healthy Buffalo Chicken recipes on my site!).

Ingredients

  • Buffalo Sauce: or mix together 3.5 Tablespoons melted ghee, 4.5 Tablespoons hot sauce, and a pinch each of garlic powder and onion power.
  • Ranch Seasoning
Collage showing the labeled fajita marinade recipe ingredients and the finished mixed marinade.

Fajita Chicken Marinade

Lightly spicy and always a crowd pleaser, this fajita chicken is a great complete meal when served with sautéed frozen bell peppers and cauliflower rice.

Ingredients

  • Fajita Seasoning, either homemade or your favorite store-bought brand
  • Olive Oil
  • Lime Juice
Collage showing the labeled lemon garlic marinade recipe ingredients and the finished mixed marinade.

Lemon Garlic Chicken Marinade

This is a classic chicken marinade! With so much flavor from lots of garlic, lemon, and herbs, this chicken is a total crowd pleaser. I like to serve this chicken with air fryer zucchini.

Ingredients:

  • Lemon Juice
  • Garlic
  • Dried Basil
  • Dried Parsley
  • Olive Oil
Collage showing the labeled mango marinade recipe ingredients and the finished mixed marinade.

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. You’ll love

Ingredients:

  • Mango, pureed
  • Cilantro
  • Oil
  • Lime Juice
  • Jalapeno
Collage showing the labeled pesto chicken marinade recipe ingredients and the finished mixed marinade.

Pesto Chicken Marinade

Pesto is such a versatile condiment, and since it’s jam packed with garlic, lemon, 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


10 bags of marinating chicken breasts, laid out on a white board.

How to Marinate Chicken

  1. Mix all the marinade ingredients together.
  2. 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 ziplock bag.
  3. 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 1/2 cup water or chicken stock. Turn on low 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 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!

Making any of these recipes? I’d love to see! Tag me on Instagram @cookathomemom.

All of the chicken marinades together, labeled.

10 Healthy Chicken Marinades – Whole30

10 healthy Whole30 and Paleo chicken marinade recipes. Make just one or make them all!
4.98 from 34 votes
Print Pin Rate Text Recipe
Prep Time: 15 minutes
Marinating Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Author: Laura Miner

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

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

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 freeze: Add the chicken and marinade to a freezer gallon sized ziplock bag. Squeeze out as much air as you can, then seal the bag. Set it in the freezer and use within 3-4 months for best results. 👉 Be sure to use my freezer inventory chart to keep track of your frozen chicken and the rest of your freezer contents!

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

Calories: 314kcal | Carbohydrates: 5g | Protein: 37g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 109mg | Sodium: 539mg | Potassium: 682mg | Fiber: 1g | Sugar: 1g | Vitamin A: 96IU | Vitamin C: 9mg | Calcium: 22mg | Iron: 2mg
Did you try this recipe? Share it with us on Instagram! @cookathomemom!
Collage showing 10 finished marinades in individual glass dishes and the labeled bags of marinating chicken with the words "10 easy & healthy chicken marinades, Whole30, Paleo" for Pinterest.
4.98 from 34 votes (23 ratings without comment)

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Recipe Rating




36 Comments

  1. 5 stars
    These marinades look wonderful! I find that often chicken breasts get tough &/or dry. Which cooking method has given you the most tender and moist result?

    1. Hi Tami! I’m so glad you enjoy these recipes. I find that slow cooking and pressure cooking both preserve a ton of the moisture and flavor! 🙂 -Laura

  2. I love marinades for my chicken I just struggle with ideas to use them in a recipe. I would love some ideas on what you make with each type of marinade! Thanks so much!

  3. 5 stars
    Love that these do not contain sugar and are macro-friendly! My favorite so far is the sesame ginger, but that could change once I’ve made them all. 🙂

    1. Hi Patty! Thank you so much for the lovely review! I’m thrilled you enjoy the marinade recipes that you’ve tried! Please come back once you’ve made them all and let us know if Sesame Ginger is still your favorite. 🙂 -Laura

  4. I was wondering if these marinates could be used in canning chicken.
    Thanks for your response.

    1. Hi Sue! I’m really not very familiar with canning so I don’t think I can answer that question! I’m sorry about that! -Laura

  5. 5 stars
    I have tried all of these and love them all and have been sending the link to friends and family so they can try them too. One of the marinades, Mississippi one, I struggle with a side or sides that might complement it. Trying to do something besides on top of a salad. Any recommendation?

    1. Hi Lynn! I’m so glad you enjoyed the recipes so much and thank you for sending the link to your friends and family!! I’d recommend serving it with mashed potatoes, mashed cauliflower, sweet potato fries, or spaghetti squash. 🙂 Hope that helps! -Laura

  6. 5 stars
    I am so thankful for all these Marinades you put together! We eat a lot of chicken and I was getting bored to death with a few of my marinades. Then my husband sent this to me with all your different marinades. Absolutely love them, so much flavor. And with all the different marinades it makes chicken a new dish 3x week!

    1. Hi Cindy! Thank you so much for this lovely review. I’m SO glad you enjoyed the recipes. Food boredom is real, and I’m thrilled these recipes added some excitement into the mix!! 🙂 -Laura

  7. 5 stars
    your recipes have been wonderful for me. I have made BBQ chicken wraps with slaw. fajita marinade I used for little tacos with, used the mango chicken in a jasmine rice bowl with guacamole and green onions and servved some of the fajita chicken on a salad. Now I’m looking for ways to use the honey mustard sytle. Do you have any suggestions?

    1. Hi Sally! Thank you so much for the kind reviews. I’m thrilled you enjoy the recipes! I like to grill the chicken, slice, and serve on a salad with more “honey” mustard dressing. -Laura

      1. Hi I am making the honey mustard marinade. It’s thick like thick glue. How do you use it as dressing ? It’s very tasty but also thick as a marinade.

        1. Hi Sally, Great question. You can thin it out by whisking a little olive oil into the mixture. But once you use it to marinate raw chicken, don’t use it as a dressing or anything though! 🙂 -Laura

  8. 5 stars
    Love the Mississippi chicken marinade. After I made it once I went out and bought pounds of chicken and made a bunch of these for the freezer. Every one has been good! Thanks for the inspiration.

    1. Hi Erin! I’m thrilled to hear you enjoyed the Mississippi marinade!! Thank you so much for your kind review. 🙂 -Laura

  9. I’m creating a menu for low calorie meals
    1200, 1500, 1800 divided by 3 meals per day with these still work for that goal?

  10. 5 stars
    Hi, I haven’t tried any yet but can’t wait. I have a family of 5 and like to make enough food for 2 days whenever possible.

    What if I want to make 3 pounds of chicken at a time instead of 1.5? I am planning to cook in the Instant Pot. Would the cooking time be the same? Also, aside from the marinade, would I still add 1 cup of liquid to the pot or should I double that?

    Also, would it be going overboard to make 4.5 to 6 pounds at a time in the instant pot?

    Thank you!!

    1. Hi Angela! I’m so glad you’re going to try this! To marinate 3 lbs of chicken, I’d recommend doubling the marinade ingredients. There’s a slider bar in the recipe card that allows you to change the ingredients based on servings, so you can use that.

      As far as cooking in the Instant Pot, you do NOT need to increase time. Think of Instant Pot cooking like oven cooking – You wouldn’t cook 6 chicken breasts on a sheet pan for longer than if you only had 4 on the sheet pan. In the same way, Instant Pots cook based on the density of the individual pieces of food, not the fullness of the pot itself.

      You also still only add 1 cup of liquid each cooking cycle. The liquid is only added to create pressure (steam), so you don’t need more to make that happen.

      And if you have a large Instant Pot (8 qt at least), larger quantities of chicken would work great! I’ve never cooked that much at one time myself, so I’m not sure how many pounds of chicken could fit inside, but just make sure not to overfill past the MAX line inside the inner pot.

      Let me know how it all goes for you! 🙂

      Laura

    1. Hi Jana! I’m sure it would work just as well with fish or steaks but I haven’t tried them myself. If you try it out, please let us know how it goes! 🙂 -Laura

  11. If I’m starting with frozen chicken, can I add the frozen chicken and the marinade to a freezer bag and then freeze until the night before I’m ready to use? Would that work as well?

  12. 5 stars
    I am making freezer packs this week. So far I have made 7 chicken packs and I am using most of your recipes with shrimp. Thank you for using natural ingredients!

    1. Hi Charmayne, Thank you so much for sharing this! Love that you’re using the marinades for shrimp – great idea! You made my day! -Laura

  13. 5 stars
    We tried the garlicky bbq marinade tonight and made chicken salads! So good! Moist and tender! Can’t wait to try the others!

    1. Hi Holly! That’s incredible to hear, thank you so much for sharing!! Please let me know what you think if you try any others. 🙂 -Laura

    1. Hi Peggy, the amount of olive oil (along with every ingredient) for each recipe is listed in the recipe card. It’s at the bottom of the post! 🙂 -Laura

  14. 5 stars
    Loved this idea!!! Was so excited to see this post. I got 6# of chicken & prepped 4 marinades (lemon garlic, Mississippi, fajita lime & garlicky bbq). Then into the freezer. Have made 2 so far & not only was it delish but it was so nice knowing I had dinner almost done, such a treat! Cant wait to try the other marinades soon

    1. Hi Shannon! Thank you so much for your kind words and this awesome feedback. I’m thrilled you enjoyed the chicken marinades you tried!! -Laura

    2. Could these sauces be used for meal prepping, but put on already cooked/shredded chicken?

      1. Hi Alani! That’s a great idea. Marinades often work great as dressings because they’re a bit thinner in consistency than sauces (because of the oil). I think as long as you’re okay with that, I think it’d work beautifully! -Laura