Easy Healthy Chicken Marinade

With little effort, this healthy chicken marinade will transform dry, boring chicken into juicy, tender, flavorful chicken that you'll make on repeat. The steps are so simple that even if you only have 30 minutes before getting the chicken on the grill, you can still throw this marinade together! This easy chicken marinade comes together in just 5 minutes, and uses simple ingredients, no hidden gluten, nothing overly processed. Just simple, easy, and healthy. 

Why You’ll Love This Healthy Chicken Marinade

• I truly keep coming back to this chicken marinade recipe because it is THAT easy. Any recipe that uses simple ingredients I already have stocked in my pantry is a winner. Plus, it takes less than 5 minutes to throw together. Here are a few more reasons to love it:
• Perfect for grilling chicken breasts on the grill. If you're going to grill chicken skewers on the grill, you'll also love this yogurt marinated chicken and this gluten free chicken recipe with asian marinade!
• It works with any cut of chicken. You can use it for chicken breasts, chicken thighs or even on an oven-roasted whole chicken.
• It is easy to adjust the seasonings based on the flavor you are pairing the chicken with. You can adjust it to feel more Italian by adding more garlic and herbs, or Asian by adding some ginger. 
• Great for weeknight dinners because it only needs 30 minutes to marinate, not 8 hours!
• It is perfect for meal prep since it actually keeps the chicken tender and juicy. The chicken won't dry out or feel bland by the time you use it in lunch the next day.
• It is perfect to batch cook with chicken on Sundays and use on salads like this chicken caesar salad pasta salad, in grain bowls, wraps, sheet pan dinners, over pasta like this 30 minute pasta with romesco sauce throughout the week. 

Ingredients You’ll Need

• Gluten-free soy sauce / tamari / coconut aminos: salt helps flavor penetrate the meat. All of these are interchangeable, give a similar flavor and provide the salt and flavor the marinade needs. Tamari is the closest taste to regular soy sauce in flavor and the best choice for keeping that savory depth. Coconut aminos have a slightly sweeter taste and are a good pick if you are avoiding soy. 
• Olive oil: fat keeps everything moist and carries the flavor through. This will help the chicken to not dry out. Do not skip this step! If you don't have extra virgin olive oil you can sub a flavor infused oil like a garlic or basil olive oil or you can use avocado oil.
• Lemon juice: acid adds brightness and helps to tenderize the chicken. Fresh lemon juice is brighter, has more flavor and nutritional value. Bottled lemon juice is more convenient, consistent and easier to store if there is extra. 
• Honey or maple syrup: Adds sweetness to the marinade to balance the acidity.
• Garlic: helps infuse flavors and brings a freshness to the marinade.
• Dried herbs: helps infuse flavor and can be adjusted depending on the flavors you are serving the chicken with. You can use parsley, oregano, thyme, rosemary, basil, etc.
• Black pepper  
• Fresh Parsley: helps infuse flavors and brings a freshness to the marinade. You can also use chives or green onions. 

How Long to Marinate Chicken

This healthy chicken marinade will work great in a quick situation, when you only have 30 minutes. It will tenderize and infuse flavor throughout the chicken to ensure it is juicy and moist. But, if you do have more time on your hands, the ideal amount of time for the most flavor and tenderness is 2-4 hours. 

Letting chicken marinate overnight is not recommended. Because there is lemon juice in the marinade, overnight is too long to let the chicken sit with the lemon acid. The chicken will break down too much and be mushy on the outside and tough on the inside. 

The cut of chicken also needs to be factored into the amount of time you let it marinate: 

• Chicken breasts are leaner and more sensitive to the lemon juice acid, so I recommend toward the shorter end of the marinade window. 
• Chicken thighs, on the other hand, are way more forgiving and fattier so they can marinate closer to the full 4 hours. 
• Chicken tenderloins need even less time. 

How to Cook Marinated Chicken

After marinating your chicken, you can grill it, bake it, pan fry it, cook it in the air fryer, literally anything! No matter which method you use, the chicken should always be cooked to an internal temperature of 165 both for safety. I use a meat thermometer every time I make chicken, so I know I am not undercooking or overcooking it. It is the easiest way to take the guesswork out of it. 

Chicken made with this healthy marinade would be great in this southwestern chicken bowl, in this dairy free chicken pot pie recipe, or even in this chicken poke bowl. 

Expert Tips for Juicy Chicken 

• Don’t over-marinate the chicken. 30 minutes is the minimum and 4 hours is the maximum. This marinade uses acid to tenderize the chicken quickly, but that does make it too acidic for the chicken to sit in it overnight. 
• Pat the chicken dry with a paper towel before cooking or grilling for better browning. 
• Pound thick chicken breasts so everything cooks evenly and is tender.
• Always use a meat thermometer to make sure you are not overcooking or undercooking the chicken. It must always reach 165 degrees to safely eat. Always let it rest for 5 minutes before slicing. 
• Is your chicken too dry? Dry chicken is almost always overcooked. Always use a meat thermometer to make sure you are not overcooking or undercooking the chicken.
• Is your chicken too bland? Bland tasting chicken means it needs more salt or more time in the marinade. 

Easy Variations

• Cilantro lime: Use lime juice instead of lemon juice. Add in 2 tbsp of fresh cilantro. 
• Lemon garlic: add 1 extra tbsp of minced garlic and skip the oregano and thyme
• Greek-inspired: For the dried herbs use oregano and no thyme
• Asian inspired: For the fried herbs section, use cilantro and ginger
• Italian Inspired: For the dried herbs, use a premade italian garlic and herb blend or a mix of basil, oregano and garlic.
• Slightly sweeter: Add 1-2 extra tablespoons of honey or maple syrup
• Soy-free: Use a soy free soy sauce like tamari
• Vegan: You can even use this marinade to marinate tofu or vegetable you are going to grill!

How to Store and Meal Prep 

If you have extra marinade, portion it into a separate dish before you add the chicken. Unused marinade that has not touched the chicken can be stored separately in the fridge for 2-3 days. Once it’s touched raw chicken, toss it. 

You can store the marinade without chicken in it in a freezer safe container for up to 2 months. Let it completely thaw in the fridge overnight before adding the chicken to marinate. 

Recipe FAQs

More Healthy Chicken Recipes 

• Mediterranean chopped salad
• Bruschetta flatbread
• Meal prep taco bowl
• Gluten free rice bowl

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