Are you looking for a way to take your grilled chicken game to the next level? Look no further! In this article, we’ll be sharing 20 delicious and healthy chicken marinade recipes that are sure to please even the pickiest of eaters. From classic flavors like lemon and herb to more adventurous options like spicy honey lime and teriyaki ginger, there’s something for everyone on this list.
Whether you’re a seasoned griller or just starting out, these marinades are easy to make and require minimal prep time. Plus, they’re all healthy and packed with nutritious ingredients that will keep you feeling good from the inside out. So why wait? Dive in and start exploring the world of grilled chicken like never before!
Lemon Herb Healthy Chicken Marinade
Brighten up your mealtime with this refreshing and flavorful marinade, perfect for chicken breasts. This recipe combines the zesty power of lemons with the subtle sweetness of herbs to create a deliciously healthy dish.
Ingredients:
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary leaves
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 4 boneless, skinless chicken breasts
Instructions:
1. In a blender or food processor, combine lemon juice, olive oil, garlic, rosemary, thyme, salt, and pepper. Blend until smooth.
2. Place the chicken breasts in a large ziplock bag or a shallow dish. Pour the marinade over the chicken, turning to coat evenly.
3. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting any excess liquid drip off. Cook chicken to internal temperature of 165°F (74°C).
Cooking Time: 15-20 minutes per side, or until cooked through.
Garlic Parmesan Healthy Chicken Marinade
This marinade recipe brings together the flavors of garlic, parmesan cheese, and herbs to create a deliciously healthy chicken dish. With just 10 minutes of prep time, you can enjoy a flavorful and nutritious meal in no time!
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup plain Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup grated parmesan cheese
Instructions:
1. In a large bowl, whisk together Greek yogurt, garlic, olive oil, oregano, salt, and black pepper.
2. Add the chicken breasts to the marinade, making sure they are fully coated.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 4 hours.
4. Preheat oven to 400°F (200°C). Remove the chicken from the marinade, letting any excess liquid drip off.
5. Place the chicken on a baking sheet lined with parchment paper and sprinkle with parmesan cheese.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Spicy Honey Lime Healthy Chicken Marinade
Elevate your chicken game with this zesty marinade that combines the sweetness of honey, the tanginess of lime juice, and a kick of spice. Perfect for grilled or baked chicken, this recipe is quick, easy, and packed with flavor.
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup honey
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– 1/2 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (optional)
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine yogurt, honey, lime juice, olive oil, Dijon mustard, cumin, smoked paprika, and cayenne pepper (if using).
2. Blend until smooth and creamy.
3. Place chicken breasts in a large ziplock bag or shallow dish. Pour marinade over the top and massage to coat evenly.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to desired temperature. Cook chicken according to your preference (grilled: 5-7 minutes per side; baked: 20-25 minutes).
Cooking Time: 15-35 minutes
Balsamic Glazed Healthy Chicken Marinade
Elevate your chicken game with this sweet and tangy marinade that combines the richness of balsamic glaze with a hint of spice. Perfect for a quick weeknight dinner or a special occasion, this recipe yields juicy and flavorful chicken breasts.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup plain Greek yogurt
– 1/4 cup honey
– 2 tablespoons balsamic glaze (or reduced balsamic vinegar)
– 1 teaspoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together Greek yogurt, honey, balsamic glaze, olive oil, garlic powder, salt, and pepper.
2. Add the chicken breasts to the marinade and coat evenly. Cover and refrigerate for at least 30 minutes or up to 4 hours.
3. Preheat oven to 375°F (190°C). Remove the chicken from the marinade, letting any excess liquid drip off.
4. Bake the chicken for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Teriyaki Ginger Healthy Chicken Marinade
This sweet and savory marinade combines the flavors of teriyaki sauce, fresh ginger, and soy sauce to create a delicious and healthy chicken dish. Perfect for grilling or baking, this recipe is quick and easy to prepare.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup low-sodium soy sauce
– 1/4 cup teriyaki sauce
– 2 tablespoons freshly grated ginger
– 2 cloves garlic, minced
– 1 tablespoon honey
– 1 teaspoon sesame oil
Instructions:
1. In a blender or food processor, combine soy sauce, teriyaki sauce, ginger, garlic, and honey. Blend until smooth.
2. Add sesame oil and blend until well combined.
3. Place chicken breasts in a shallow dish and pour marinade over them.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to desired temperature.
6. Remove chicken from marinade, letting excess liquid drip off.
7. Cook chicken according to your preference (grilling time: 5-7 minutes per side; baking time: 20-25 minutes).
Cooking Time: 15-30 minutes
Mediterranean Olive Oil Healthy Chicken Marinade
Elevate your chicken game with this flavorful and nutritious marinade, perfect for grilling or baking. This Mediterranean-inspired recipe combines the richness of olive oil with the brightness of lemon and herbs, resulting in a dish that’s both healthy and delicious.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together olive oil, garlic, lemon juice, rosemary, paprika, salt, and pepper.
2. Add the chicken breasts to the marinade, making sure they’re coated evenly.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting excess liquid drip off.
5. Grill or bake chicken for 20-25 minutes, or until cooked through.
Cooking Time: 20-25 minutes
Cilantro Lime Healthy Chicken Marinade
Add a burst of flavor to your chicken with this refreshing cilantro lime marinade, perfect for grilling or baking. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup freshly chopped cilantro
– 1/4 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
Instructions:
1. In a blender or food processor, combine cilantro, lime juice, garlic, olive oil, salt, and black pepper. Blend until smooth.
2. Place the chicken breasts in a large ziplock bag or shallow dish. Pour the marinade over the chicken, turning to coat evenly.
3. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting any excess liquid drip off.
5. Cook chicken according to your preference (grill for 5-7 minutes per side, bake at 375°F for 20-25 minutes).
Cooking Time: 10-30 minutes
Maple Dijon Healthy Chicken Marinade
Elevate your chicken game with this sweet and savory marinade that’s packed with flavor and nutrients!
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup pure maple syrup
– 2 tablespoons Dijon mustard
– 2 cloves garlic, minced
– 1 teaspoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine yogurt, maple syrup, Dijon mustard, garlic, and thyme. Blend until smooth.
2. Place chicken breasts in a shallow dish and pour the marinade over them.
3. Cover with plastic wrap and refrigerate for at least 30 minutes or up to 4 hours.
4. Preheat grill or oven to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
5. Cook chicken to desired doneness (cooking time: 20-25 minutes).
Tips:
– For a more intense flavor, let the chicken marinate for up to 4 hours.
– Swap out thyme for rosemary or oregano for a different herbal twist.
Rosemary Garlic Healthy Chicken Marinade
Elevate your chicken game with this flavorful and healthy marinade, perfect for grilling or baking. This aromatic blend of rosemary, garlic, and lemon juice will leave you wanting more.
Ingredients:
– 1 cup plain Greek yogurt
– 2 cloves garlic, minced
– 2 tablespoons fresh rosemary leaves, chopped
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a blender or food processor, combine yogurt, garlic, rosemary, lemon juice, salt, and pepper.
2. Blend until smooth and well combined.
3. Place chicken breasts in a shallow dish and pour the marinade over them.
4. Cover and refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting any excess liquid drip off.
6. Cook chicken according to your preference (grill: 5-7 minutes per side; bake: 20-25 minutes).
Cooking Time: 15-30 minutes
Orange Ginger Healthy Chicken Marinade
Elevate your chicken dishes with a burst of citrusy flavor! This Orange Ginger Healthy Chicken Marinade is a simple and refreshing way to add moisture, zing, and nutrients to your grilled or baked chicken.
Ingredients:
– 1/2 cup freshly squeezed orange juice
– 1/4 cup plain Greek yogurt
– 2 tablespoons grated fresh ginger
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper, to taste
Instructions:
1. In a blender or food processor, combine orange juice, Greek yogurt, ginger, garlic, and olive oil.
2. Blend until smooth and well combined.
3. Place chicken breasts in a large ziplock bag or shallow dish. Pour marinade over the chicken.
4. Seal bag or cover dish with plastic wrap.
5. Refrigerate for at least 30 minutes or up to 2 hours.
6. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting excess liquid drip off.
7. Cook chicken as desired (grill for 5-6 minutes per side or bake at 375°F for 20-25 minutes).
Cooking Time: 15-30 minutes
Soy Sesame Healthy Chicken Marinade
Elevate your chicken game with this simple and flavorful marinade that combines the nutty taste of sesame oil with the savory punch of soy sauce. Perfect for a quick weeknight dinner or a healthy meal prep option.
Ingredients:
– 1/2 cup plain Greek yogurt
– 2 tablespoons soy sauce
– 2 tablespoons sesame oil
– 2 cloves garlic, minced
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/4 teaspoon black pepper
– 4 boneless, skinless chicken breasts
Instructions:
1. In a large bowl, whisk together yogurt, soy sauce, sesame oil, garlic, honey, and ginger.
2. Add the chicken breasts to the marinade and coat evenly.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill or oven to medium-high heat. Remove the chicken from the marinade, letting any excess liquid drip off.
5. Cook the chicken for 6-8 minutes per side, or until cooked through.
Cooking Time: 12-16 minutes
Smoky Paprika Healthy Chicken Marinade
Elevate your chicken game with this flavorful marinade that combines the smokiness of paprika with a hint of spice. Perfect for grilled or baked chicken, this recipe is a great way to add some excitement to your meals.
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup olive oil
– 2 tablespoons smoked paprika
– 1 tablespoon apple cider vinegar
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a small bowl, whisk together yogurt, olive oil, smoked paprika, apple cider vinegar, garlic powder, salt, and black pepper until smooth.
2. Place your chicken breasts or tenders in a shallow dish and pour the marinade over them, making sure they’re fully coated.
3. Cover with plastic wrap and refrigerate for at least 30 minutes or up to 4 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade and cook according to your preference.
Cooking Time: 20-25 minutes (grilled) or 35-40 minutes (baked)
Coconut Curry Healthy Chicken Marinade
Elevate your meal prep game with this creamy and flavorful coconut curry chicken marinade! With its blend of aromatic spices, tangy yogurt, and rich coconut milk, you’ll be hooked.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 1/2 cup plain Greek yogurt
– 1/4 cup coconut milk
– 2 tablespoons curry powder
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine yogurt, coconut milk, curry powder, honey, ginger, garlic powder, salt, and pepper.
2. Blend until smooth and creamy.
3. Place the chicken in a large ziplock bag or shallow dish. Pour the marinade over the chicken, turning to coat evenly.
4. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off. Cook for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
BBQ Pineapple Healthy Chicken Marinade
Elevate your BBQ game with this sweet and savory chicken marinade featuring the flavors of pineapple, lime, and herbs. Perfect for a summer cookout or a quick weeknight dinner.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/2 cup plain Greek yogurt
– 1/4 cup freshly squeezed lime juice
– 2 tbsp honey
– 1 tsp Dijon mustard
– 1/4 tsp smoked paprika
– 1/4 tsp garlic powder
– 1/4 tsp salt
– 1/8 tsp black pepper
– 1/4 cup diced fresh pineapple
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a blender or food processor, combine yogurt, lime juice, honey, mustard, smoked paprika, garlic powder, salt, and black pepper. Blend until smooth.
2. Add diced pineapple to the marinade and blend until well combined.
3. Place chicken breasts in a large ziplock bag or shallow dish. Pour marinade over chicken, turning to coat evenly.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
6. Grill chicken for 5-7 minutes per side, or until cooked through.
Cooking Time: 15-20 minutes
Pesto Basil Healthy Chicken Marinade
Elevate your chicken game with this flavorful and nutritious marinade! Made with fresh basil, garlic, lemon, and olive oil, this recipe is perfect for a quick and easy dinner or a healthy lunch.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/2 cup freshly chopped basil leaves
– 3 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine basil, garlic, lemon juice, and salt and pepper to taste.
2. Blend until smooth, then slowly add the olive oil while continuing to blend until well combined.
3. Place chicken breasts in a large ziplock bag or shallow dish. Pour marinade over the chicken, making sure it’s coated evenly.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to medium-high heat. Remove chicken from marinade and cook for 6-8 minutes per side, or until cooked through.
Cooking Time: 12-15 minutes
Mustard Herb Healthy Chicken Marinade
Add flavor and nutrients to your chicken with this simple and healthy marinade recipe. Perfect for grilling, baking, or sautéing, this mustard herb marinade is a great way to keep your chicken juicy and delicious.
Ingredients:
– 1/2 cup plain Greek yogurt
– 2 tablespoons Dijon mustard
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
– 1 teaspoon garlic powder
– Salt and pepper, to taste
Instructions:
1. In a bowl, whisk together yogurt, mustard, parsley, thyme, garlic powder, salt, and pepper until smooth.
2. Place chicken breasts or tenders in a shallow dish. Pour the marinade over the chicken, making sure they are fully coated.
3. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade, letting any excess liquid drip off.
5. Cook chicken according to your preferred method (grilling, baking, sautéing) until cooked through.
Cooking Time: 20-30 minutes
Chili Lime Healthy Chicken Marinade
Add a burst of flavor to your chicken with this simple and healthy marinade recipe. Perfect for grilling, baking, or sautéing, this chili lime marinade is a great way to add some excitement to your meals.
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon chili powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a blender or food processor, combine yogurt, lime juice, garlic, cumin, smoked paprika, and chili powder.
2. Blend until smooth, then season with salt and pepper to taste.
3. Place chicken breasts in a shallow dish and pour marinade over them.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill, oven, or skillet as desired, then cook chicken according to your preferred method.
Cooking Time: 20-25 minutes
Avocado Lime Healthy Chicken Marinade
Elevate your chicken game with this refreshing and flavorful marinade, perfect for a light and healthy meal. With the creamy richness of avocado and the brightness of lime juice, you’ll be hooked!
Ingredients:
– 1 ripe avocado, mashed
– 2 tablespoons freshly squeezed lime juice
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– Salt and pepper to taste
– 1-2 lbs boneless, skinless chicken breasts
Instructions:
1. In a blender or food processor, combine mashed avocado, lime juice, garlic, and olive oil. Blend until smooth.
2. Add the Greek yogurt and honey, blending until well combined.
3. Place the chicken breasts in a large ziplock bag. Pour the marinade over the chicken, turning to coat evenly.
4. Seal the bag and refrigerate for at least 30 minutes or up to 24 hours.
5. Preheat grill or oven to cook chicken as desired. Cooking time: 20-25 minutes.
Enjoy your deliciously healthy Avocado Lime Chicken!
Thai Peanut Healthy Chicken Marinade
This flavorful marinade combines the richness of peanut butter with the brightness of Thai spices to create a delicious and healthy way to cook chicken. Perfect for a quick weeknight dinner or a special occasion, this recipe is easy to make and packed with nutrients.
Ingredients:
– 1/2 cup creamy natural peanut butter
– 1/4 cup coconut milk
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon Thai red curry paste
– 1/4 teaspoon black pepper
– 1 pound boneless, skinless chicken breasts
Instructions:
1. In a blender or food processor, combine peanut butter, coconut milk, soy sauce, honey, garlic, and ginger. Blend until smooth.
2. Add the curry paste and blend until well combined.
3. Place the chicken breasts in a large zip-top bag or shallow dish. Pour the marinade over the chicken and massage to coat evenly.
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat grill or oven to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
6. Cook chicken for 5-7 minutes per side, or until cooked through.
Cooking Time: 10-14 minutes
Citrus Turmeric Healthy Chicken Marinade
A refreshing twist on traditional chicken marinades, this citrusy blend combines the anti-inflammatory properties of turmeric with the bright flavors of orange and lemon for a deliciously healthy meal.
Ingredients:
– 1/2 cup freshly squeezed orange juice
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 tablespoons plain Greek yogurt
– 1 teaspoon ground cumin
– 1 teaspoon grated ginger
– 1/2 teaspoon turmeric powder
– Salt and pepper to taste
– 4 boneless, skinless chicken breasts
Instructions:
1. In a blender or food processor, combine orange juice, lemon juice, olive oil, Greek yogurt, cumin, ginger, and turmeric. Blend until smooth.
2. Place the chicken breasts in a shallow dish and pour the marinade over them.
3. Refrigerate for at least 30 minutes or up to 4 hours.
4. Preheat grill or oven to desired temperature. Remove chicken from marinade and cook according to your preference.
Cooking Time:
– Grilled: 15-20 minutes
– Oven-roasted: 25-35 minutes
Summary
Get ready to elevate your grilling game with these 20 flavorful and healthy chicken marinade recipes! From classic combinations like lemon herb and garlic parmesan, to international inspirations like teriyaki ginger and coconut curry, there’s something for everyone. Whether you’re looking for a tangy BBQ pineapple or a spicy chili lime, these marinated chicken recipes are perfect for your next backyard bash or everyday meal. With a range of flavors and ingredients, you’ll never run out of ideas to keep your taste buds excited.
Leave a Reply