As someone who is gluten free and allergic to almonds it is so important to me to provide easy gluten free recipes without tree nuts. I’ve been creating gluten free, dairy free and tree nut free recipes for years and this healthy chicken marinade is hands down one of my favorites!
This Healthy Chicken Marinade is the best chicken marinade recipe, even when you’re short on time! It is designed for busy weeknights. It is a perfect way to elevate boring chicken. This recipe uses simple ingredients like soy sauce, olive oil, and lemon juice. The entire process involves minimal effort but yeilds so much flavor. It requires just a few minutes to combine the ingredients, marinate the protein, and cook it. Even if you’re short on time to marinade for 30 minutes, this is a great way to achieve a flavorful cut of chicken. I love to use it on top of my gluten free chicken bruschetta pizza!
This Healthy Chicken Marinade recipe is gluten free, dairy free and nut free.
why you’ll love this recipe
- Minimal ingredients: The Healthy Chicken Marinade recipe uses common pantry staples like soy sauce, olive oil, and lemon juice, eliminating the need for a special shopping trip.
- Simple steps: There’s no chopping involved, and the entire process involves just combining ingredients, marinating, and cooking. You can whip this up in 5 minutes or less.
- Quick marinade: Even if you’re short on time, you can still marinate the protein for at least 30 minutes by simply throwing everything together in a bowl or zip-top bag.
- 1-pan cleanup: Marinate and cook the protein in the same pan or bag you used for marinating, minimizing the number of dishes you need to wash.
- Versatile protein options: This recipe isn’t limited to just easy chicken recipes. You can easily use this good marinade on cauliflower steaks or tofu, making it a great choice for vegetarians and vegans. Simply adjust the cooking time based on the protein you choose.
- Dietary friendly: All the ingredients are naturally gluten-free and dairy-free, making this recipe suitable for people with these dietary restrictions.
- This recipe is perfect for any kind of marinated chicken from chicken thighs, an organic chicken breast, chicken tenders or boneless skinless chicken breasts. You can even rub this all over a whole chicken before roasting.
- This flavorful marinade is the perfect easy chicken marinades used for any juicy chicken or flavorful chicken!
ingredients & substitutions
Soy sauce, gluten free soy sauce or tamari: Adds salty flavor. You can also use coconut aminos. Substitute with low-sodium versions for a healthier option.
Olive oil: Keeps chicken moist. Substitute with avocado oil or another cooking oil. Option to use low fat or fat free greek yogurt for a low fat greek yogurt marinade option.
Lemon juice: Adds acidity and brightness. Bottled is okay, but fresh lemon juice is tastier. Any citrus juice will also work like lime juice or orange juice. Option to use any extra lemon zest on top while marinating for extra flavor.
Honey or maple syrup: Makes the marinade a touch sweet to balance the lemon. You can skip this if you prefer. You can use a pinch of brown sugar if you do not have honey or maple syrup. For a less sweet option use dijon mustard or balsamic vinegar.
garlic cloves: Adds savory flavor. Fresh is best, but garlic powder works in a pinch.
Dried oregano and thyme: These herbs add complexity to the flavor. You can experiment with other dried herbs you like.
Black pepper: A classic spice for a bit of heat. Adjust the amount to your taste.
Fresh parsley (optional): For garnish and a pop of color. You can skip this or use any other fresh herbs.
taste & texture
This Healthy Chicken Marinade will give your chicken a burst of flavor with a balance of savory, sweet, and tangy notes. The lemon juice makes the chicken taste bright and fresh, while the honey or maple syrup adds a hint of sweetness. The herbs and spices give the chicken depth of flavor. The olive oil helps keep the chicken moist and juicy, resulting in a tender texture.
directions
- Pound the chicken (optional). No need to let the chicken rest.
- Combine all the marinade ingredients in a bowl or ziplock bag or other plastic bag: Place chicken in the bag or bowl and make sure it’s evenly coated with the marinade.
- Marinate for at least 30 minutes, or up to 4 hours for maximum flavor: The longer you marinate, the more flavorful the chicken will be.
- Cook the chicken according to your desired method. You can grill, bake on a sheet pan, pan-fry, or use an air fryer or grill rack to cook the chicken. You can also use a instant pot! Discard the Healthy Chicken Marinade before cooking, as it will not be safe to reuse due to raw chicken exposure. Cook time will vary.
expert tips & tricks
- You can add other herbs and spices to the Healthy Chicken Marinade to customize the flavor. Some ideas include rosemary, paprika, chili powder, or cumin.
- If you’re short on time, you can marinate the chicken for as little as 15 minutes. The flavor won’t be as strong but you’ll still get a delicious chicken.
- Be sure to cook the chicken to an internal temperature of 165°F to ensure it’s safe to eat. I highly recommend an instant-read thermometer for best results.
- Add some chopped cilantro and sub lime juice instead of lemon juice to make this a cilantro lime chicken marinade!
- Increase the amounts of lemon and garlic in this recipe to create more lemon garlic healthy chicken marinade recipes.
- Option to add kosher salt or a pinch of sea salt for a saltier taste.
- Add some paprika or greek seasoning for a greek chicken marinade.
how to make this a vegan recipe
These type of healthy chicken marinades are also great to use on tofu or cauliflower steaks.
Tofu: Press the tofu. This removes excess moisture, allowing the marinade to penetrate better. Cube or slice the tofu, then marinate it for at least 30 minutes, or longer for deeper flavor. Pan-fry, bake, or air fry the tofu until golden brown and crispy.
Cauliflower Steaks: Cut the cauliflower. Slice the cauliflower head into thick steaks. Marinate the cauliflower steaks for at least 30 minutes, or longer for deeper flavor. Aim for a shorter marinating time (15-20 minutes) to prevent them from becoming mushy. Grill, bake, or pan-fry the cauliflower steaks until tender and slightly charred.
how to serve, store and meal prep
Once cooked, serve your chicken, tofu, or cauliflower steaks with your favorite sides like roasted vegetables, rice, or quinoa. Store leftover or excess marinade in an airtight container in the fridge for up to 3 days only if it has not touched the meat. Discard marinade used with raw meat.
The Best Healthy Chicken Marinade Recipe (Gluten free)
Ingredients
- 1/4 cup low-sodium soy sauce or tamari
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice:
- 1 tablespoon honey or maple syrup
- 2 cloves garlic minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon ground black pepper
- Fresh parsley optional, for garnish
Instructions
- Pounding the chicken (optional)
- Combine all ingredients in a bowl or zip-top bag: Add the chicken and make sure it’s evenly coated with the marinade.
- Marinate for at least 30 minutes, or up to 4 hours: The longer you marinate, the more flavorful the chicken will be.
- Cook the chicken according to your desired method: You can grill, bake, pan-fry, or air fry the chicken. Discard the marinade before cooking, as it will not be safe to reuse due to raw chicken exposure.
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