These 7 chicken marinade recipes make your chicken tender, juicy and so flavorful! You can cook these up in the oven or on the grill. It's so easy to prepare a bunch at once and freeze for later.
One of the best ways to add flavor to boneless skinless chicken breasts is to marinate them, but sometimes marinades can be disappointing. Today I'm sharing 7 flavorful chicken marinade recipes that are going to bring a ton of pizzazz to your dinner table!
Not only are these marinades full of flavor, but they are perfect for meal prep!
Here's my meal prep trick: take five minutes at the start of the week and make one of these marinade recipes. Pop the chicken + marinade into the freezer together, and your chicken will absorb so much flavor when you thaw it to cook!
It's also a great tip for when chicken breasts go on sale. Stock up and get a little assembly line going!
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Reasons to โก these chicken breast marinades
- they are simple and made with pantry staples
- they are fridge and freezer-friendly
- the chicken turns out tender, juicy, and so flavorful!
- you can cook them in the oven or on a grill
Recipe video
Watch the video below to see exactly how I prepped these marinades. Itโs so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.
Ingredients used in marinades
- olive oil- to disperse the seasonings onto the chicken; the oil also helps the chicken brown up when cooking in the oven, and prevents it from drying out.
- acid- citrus, yogurt or tomato-based ingredients help brighten the flavors and tenderize the meat slightly; on the flip side, if you leave the chicken in acidic ingredients for too long (over 24 hours), it can have a negative impact on the texture
- dry spices- activated by the oil and liquid ingredients, you will get so much delicious flavor from them
- umami-rich- soy sauce helps bring savory and umami flavors to the meat. Other ways to add umami? Worcestershire sauce, miso paste, fish sauce and tomato paste all pack a punch of extra flavor
- aromatics- garlic and ginger bring dimension and extra flavor to some marinades; sometimes the garlic can react with certain ingredients and turn blue, but it still tastes great
- fresh herbs- cilantro is used in the cilantro lime marinade, and adds a bright, fresh flavor. The leaves do get soft after baking.
How to marinate chicken
combine marinade ingredients first 
add chicken, marinate in the fridge or freezer
- Combine ingredients in a bag or shallow bowl. Mix well.
- Add chicken breasts, and turn to coat.
- Marinate for at least 2 hours.
Best containers for marinating
The best way to ensure complete coverage of the chicken breast is to marinate in a bag; a bowl or container just will not cover the chicken breast with the marinade evenly.
Over the years I have moved away from disposable freezer bags, and now prefer silicone Stasher bags.
- use the sandwich Stasher bags for 1 lb (2 chicken breasts)
- use the ยฝ gallon Stasher bags for 2 lbs (4 chicken breasts)
Marinate at least 2 hours
In the past, Iโve been disappointed with a lack of flavor from my chicken marinades, and it really comes down to a lack of time. These chicken marinade recipes require at least 2 hours to infuse flavor into the chicken breast.
On the other hand, you do not want to marinate the chicken for more than 24 hours, as the acidic ingredients can start to break down the muscle fibres of the chicken breast, leading to mealy chicken.
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If you are not able to cook your chicken breast within 24 hours, I recommend popping it into the freezer! You can freeze for up to 3 months.
Freezing chicken in a marinade
Freezing chicken in a marinade is a great meal prep hack. As the chicken thaws, it absorbs so much flavor.
- Label bags with name, date and cooking instructions.
- Prepare chicken marinade as you normally would.
- Squeeze as much air out of the bag, then place in the freezer.
- Freeze for up to 3 months.
- Thaw completely before cooking as directed in the recipe card.
Other proteins you can use
This marinade works great for other proteins as well. The recipe as written works for a pound of chicken breasts, but you could swap for the following:
- boneless chicken thighs- 2-24 hours marinating time
- shrimp or fish- 30 minutes marinating time
- pork tenderloin- at least 24 hours to marinate
- tofu- press first, then marinate for 2-24 hours
How to cook after marinating
Baking
- Heat oven to 425ยฐF.
- Arrange chicken with marinade liquid into a baking dish.
- Bake for 25 minutes, flipping halfway.
- Double check that your chicken has reached 165ยฐF using an instant read thermometer.
- Rest for 5 minutes, then serve.
Grilling
- Heat BBQ to medium-high heat (450ยฐF).
- Make sure the grill is clean and well greased.
- Shake of excess marinade and place the chicken over direct heat.
- Grill with the lid down for roughly 8 minutes, flipping every 2 minutes, or until the chicken reaches 155ยฐF *.
- Allow to rest for 5 minutes (covered).
*carryover cooking will ensure your chicken reaches 165ยฐF and prevents overcooking.
Air Fryer
I recommend slicing the chicken breasts in half horizontally to create two thin slices; this prevents them from overcooking. Alternatively, you can pound the chicken to even thickness.
- Heat air fryer to 400ยฐF.
- Shake off excess marinade, and arrange the chicken into the air fryer basket.
- Cook for 4 minutes, flip, then cook for an additional 2 minutes.
- Check that it has reached 165ยฐF internally, then remove from the air fryer.
- Rest for 5 minutes before serving.
Instant Pot/Slow Cooker
These recipes do not have enough liquid to cook in either appliance. For tried and true recipes, check out:
Marinade FAQ
Yes, absolutely. Pop them in the fridge for 2ย hours all the way up to 24 hours. I don't recommend marinating longer than that without freezing.
Up to 3 months. As everything freezes, the marinating process stops, and starts up again as the chicken thaws.
Do not thaw your chicken if you are going to freeze again. Add the marinades to already frozen chicken, and you will still get a ton of flavor from marinating while it thaws.
The safest bet is in the fridge overnight, but you can do a rapid-thaw process in cold water for a few hours. Just make sure your freezer bag is heavy duty so you don't have any leakage!
Several readers have had success using these marinades on tofu.
7 marinade flavors
All seven chicken marinade recipes are in the card below, but you can print the individual marinades by clicking through to each post:
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
7 Chicken Marinade Recipes (Freezer-Friendly!)
Ingredients
Cilantro Lime Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts; see note 1
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 1.5 tablespoons honey
- ยฝ cup cilantro leaves chopped
- 2 cloves garlic minced
- ยผ teaspoon salt
Sweet Chili Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- 6 tablespoons sweet chili sauce
- 3 tablespoons soy sauce (reduced sodium recommended)
- ยผ cup water
Jerk-Inspired Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- 1 teaspoon dried thyme leaves
- 1 teaspoon ground allspice
- 2 tablespoons brown sugar
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 2 teaspoons garlic powder
- ยฝ teaspoon cinnamon
- ยฝ teaspoon cayenne
- 2 tablespoons olive oil
- 2 tablespoons lime juice
Lemon Ginger Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons lemon juice
- 2 teaspoons minced ginger
- ยผ teaspoon salt
- ยผ teaspoon red pepper flakes (optional)
Chipotle Lime Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons adobo sauce (from a can of chipotle peppers)
- ยฝ teaspoon paprika
- 2 teaspoons brown sugar
- 2 cloves garlic minced
- 2 tablespoons lime juice
- ยผ teaspoon salt
Honey Garlic Chicken Marinade
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons soy sauce (I prefer reduced sodium)
- ยผ cup honey
- 2 cloves garlic minced
- ยผ cup water
Yogurt Curry Chicken Marinade *note 3
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- ยผ cup yogurt plain
- 2 teaspoons lime juice
- ยผ teaspoon salt
- 2 teaspoons curry powder
- 1 teaspoon brown sugar
Instructions
- Combine all ingredients in a heavy duty freezer bag or reusable silicone bag.
- Add chicken breasts and turn to coat in marinade. Marinate the chicken in the fridge for 2-24 hours.
Cook
- Oven- Heat oven to 425ยฐF.Arrange chicken with marinade liquid into an 8x8 inch baking dish.Bake for 25 minutes, flipping halfway. See note 2.Double check that your chicken has reached 165ยฐF using an instant read thermometer.Rest for 5 minutes, then serve.
- Grill- Heat BBQ to medium-high heat (450ยฐF).Make sure the grill is clean and well greased.Shake off excess marinade and place the chicken over direct heat.Grill with the lid down for roughly 8 minutes, flipping every 2 minutes, or until the chicken reaches 155ยฐF *.Allow to rest for 5 minutes (covered).
- Air Fryer- Slice chicken breasts in half horizontally to create two thin slices.Heat air fryer to 400ยฐF.Shake off excess marinade, and arrange the chicken into the air fryer basket.Cook for 4 minutes, flip, then cook for an additional 2 minutes.Check that it has reached 165ยฐF internally, then remove from the air fryer.Rest for 5 minutes before serving.
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Tips:
- For small,ย 5 oz chicken breasts, 18-20 minutes atย 425ยฐF
- Forย 7 oz chicken breasts, 25 minutesย atย 425ยฐF
- Forย 10.5 oz chicken breasts, 25-30 minutesย atย 425ยฐF
- Thaw 24 hours in the fridge or
- Immerse the bag in a bowl of cold water (with a heavy item on top to submerge the bag). Let it sit for 2 hours.
Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Tess says
Yum! These marinades would also work well on beans or tofu. My partner is a meat fan, but I'm not. I just cooked a big batch of chickpeas. Now I am planning on using one of these marinades for both the beans and some chicken. Roast veggies and chickpeas plus a chicken breast for whose-it will be one the menu soon. Probably, on a regular basis.
Denise says
Great idea, Tess! I'd love to hear how it goes on beans!
Denise says
I hope you enjoy them Ana ๐
Denise says
Wow!! Thanks for all the info, MaryAnn! FYI if you are interested in recipes for mix ins for burgers or meatloaf, I have this post with 7 turkey meatball flavors...bet they'd work well ๐ https://sweetpeasandsaffron.com/2016/11/baked-turkey-meatballs-7-ways-freezer-friendly.html
Denise says
Thanks Janie! I hope you enjoy it ๐
Denise says
Thanks so much Megan, I'm going to look into the Foodsaver ASAP ๐
Melinda Banning says
Lol, I just ordered 80 #'s too. I was wondering if anyone would I am crazy. I can't wait to try some of these too.
Denise says
Hi Roci! I bet it would be great with pork. I hope you like them ๐
Denise says
Hi Kendra! I am really inexperienced in cooking tofu and I am not sure how long you need to marinate it or whether the texture might change after freezing. If you try it would you let me know?
Katherine says
Thawed frozen tofu has a totally different texture. It's a bit spongier and chewier. I actually deliberately freeze it (the firm tofu only) and thaw it for stir fries. It seems to take in the flavours better and is really quite different to what it was pre-freeze. I've never tried to bake it though. Let us know if you try!
Edobrinen says
Because acidic ingredients denture the fish- essentially 'cooking' it. This is the principal behind cesear salad dressing
Melinda Banning says
Do you think if you used the marinade with frozen fish?
Denise says
Hi Melinda, I think the fish might still be in the marinade for too long. It's best to thaw the fish completely and marinate for 30 minutes or less.
Denise says
Wooo! You're going to be all stocked up...that's awesome ๐
Denise says
Hi Cathryn! I haven't tried them in a crockpot...I'm not sure there would be enough liquid to keep the chicken from drying out. If you are interested, the sweet chili chicken marinade was loosely adapted from this slow cooker chicken recipe: https://sweetpeasandsaffron.com/2016/07/slow-cooker-sweet-chili-chicken-3-ways.html
Jess says
Would it be possible to cook the chicken straight from the freezer to a slow cooker instead of thawing and baking?
Denise says
Hi Jess, I don't think that is recommended for food safety reasons. The other thing is I'm not sure that there is enough liquid to cook the chicken properly in the slow cooker. If you are interested the sweet chili chicken marinade is loosely adapted from this recipe: https://sweetpeasandsaffron.com/2016/07/slow-cooker-sweet-chili-chicken-3-ways.html
MoodyMoody says
If you have a pressure cooker, you can absolutely cook chicken from frozen. Instant Pots rock!
LeAnn Hunt says
Moody....have you used the pressure cooker with these? Did you add more water or broth?
Jasmine says
Did you need to add additional liquid in order to make it work in the instant pot? All these marinades lol fairly dry for pressure cooking.
Denise says
I would be really hesitant to cook any of these in the Instant Pot or slow cooker without additional liquids...
Christine says
Amazing post. I shy away from chicken because I always get veins or huge chunks of fat that gross me out but this is actually making me want to hand trim and prep chicken! Great job!
Denise says
Hi Christine! Awesome, I hope you enjoy them...they are so handy to have stashed in the freezer ๐
Denise says
That's a great idea to get a big box of frozen chicken and portion out into the marinades. I want to try them all on the grill. Maybe this summer ๐
Denise says
Thanks Marcie! It really makes the dinner decision a lot easier with these in the freezer ๐
Denise says
Hi Abigail! Fish seem to really absorb marinades quickly and it's generally not recommended to marinate for more than 30 minutes. For that reason I wouldn't freeze/thaw the fish in the marinade. I hope that makes sense!
Denise says
Hi Samantha! Great question...I've never sous vide before so I unfortunately have no idea.
Nora | Savory Nothings says
Honestly, I try to be very eco-friendly as well - but I haven't found an alternative for freezer bags (or plastic vacuum seal bags) for some stuff either.
Love this post! It's so thorough. And mealy chicken because of citrus?! Never happened to me, and I'm boring and always go for lemon juice/olive oil/herbs/salt/pepper.
Denise says
Ugh it hurts my soul a little each time I use a plastic baggie for the chicken breasts. But it's either that or like 1/2 cup of marinade LOL! Thanks Nora!
Melly says
I don't know if this helps, but I routinely wash freezer bags to re-use. NOT bags that hold chicken -- but vegetables, anything wrapped, etc. It makes me feel a little better about not having figured out a ziploc alternative. :S
Nupur says
Hi! I loved these recipes! Ive tried the ginger lemon and it was fabulous! I just reuse the bags. I fill up the used empy bag with water and dish soap and leave it for some time. Then simply turn the bag inside out and wash it. Its good to use again!
Denise says
Thank you so much Kate! I hope you like them ๐
Sharon says
Do you think you could substitute cottage cheese for the yogurt? Obviously it wouldn't be as smooth and it probably wouldn't freeze well either, but I was wondering taste-wise if it'd be just as good. I always have cottage cheese on hand, but I rarely have yogurt which is why I'm asking. Thanks!
Denise says
Hmm...I'm not sure. I don't think the cottage cheese would get the same coverage as yogurt, and there's something about the acidity of the yogurt that helps penetrate the meat. If you do try it I'd love to hear how it goes Sharon!
Jaynanne says
My understanding is that yogurt contains acids which help tenderize the chicken. You would not get this affect with cottage cheese because the acid is in the whey which has been drained off, not would it have that hint of acid bite.
Terra says
I have gotten favorable results substituting sour cream in place of plain yogurt.
Dorit says
Have you tried putting the chicken marinade mixes in the slow cooker? Thanks
Denise says
Hi Dorit, unfortunately I don't think there's enough liquid in these marinades to cook in the slow cooker. Your chicken breasts would likely turn out really dry and you run the risk of burning when there's so little liquid in the slow cooker.
salwa says
how about using the airefryer to cook it .. i shall i use the same time as the oven?? or if i wish to fry them woth oil will it give me the same taste?
Denise says
Hi Salwa, I've never used an air fryer so I don't know how they'd turn out.
Mello says
I always buy a few small containers of plain yogurt in case I need some for recipes. If I don't use them to make a meal by due date I throw them in a blender and make a smoothie.
angelique says
yogurt freezes great too and makes a good snack. i spread it out on a baking sheet, freeze, and cut. sometimes i mix in cereal or fruit. anyhow... if you buy some and don't end up cooking with it... freeze!
Connie says
Try blending the cottage cheese in a blender.
Debi says
Maybe if you blend the cottage cheese first for a smooth consistency more like yogurt. Did that one time when I accidentally bought CC instead of sour cream...worked fine for the dip I made.
Denise says
Good to know, Debi! Maybe it would work then?
HG says
I usual don't have plain yogurt on hand either, however when I need it in a recipe I just buy the single plain yogurt with a Tbls. Of honey on the side and use that so i don't waist food it's only 0.79 cents and the acid in the yogurt does make a big difference in a marinade. I think it's dannon delights or dipables, something like that. Hope it helps