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.
Denise says
Hi Ashley, for specific directions, refer to each recipe card. For some, you discard the marinade and for others, you can use the marinade to bake into a 'sauce'. Hope you enjoy!
Denise says
Hi Naomi! I haven't tried adding veggies to the marinade...I would worry they would end up mushy, but depending on the veggies it might work quite well. Also, certain veggies must be blanched before freezing. Here's a good resource on freezing veggies: http://www.eatingwell.com/article/15848/how-to-freeze-16-fruits-and-vegetables/
Jaclyn says
We've tried three of these so far -- Cilatro Lime, Ginger Lemon & Curry Yogurt. They have all been AMAZING! Thank you!
Denise says
I'm so glad you've enjoyed the recipes, Jaclyn! ๐
Denise says
Hi Desteny, so sorry but I don't have the calorie count at this time. It is hard to say for sure because you don't actually eat all of the marinade.
Denise says
The baggie holders are so fun! HOpe you enjoy the recipes too ๐
Denise says
So glad you enjoyed them Christina!
Melissa W says
I love these marinades. I've used them several times now. I like to buy a bunch of chicken on sale and then come home and hand trim it all and freeze it in bags for my family. I'm amazed at what a time saver this is when cooking dinner after a day a teaching piano lessons. Once I added these marinades to the prep work I LOVE not having to think so much about dinner. I mostly have grilled them but bake them sometimes too. I use a mix of thighs and breast. Thanks so much!
Denise says
I'm so happy that you've been enjoying them, Melissa! And glad to know they work on the grill as well.
Barbara Karr says
I have just started doing freezer meals and the same idea of the amt. of bags we are using kind of bothered me too. (Yeah Melly)Do you think re-using a 30 oz plastic peanut butter jar would work? Recycle if you can) Cover top with small amt. of plastic wrap and then put on lid. I am going to try it. I use Food Saver bags and never reuse chicken bags. I do wash out others tough. Their containers are a little too pricey for me. I also agree with Mary Ann about cooking with marinade. Making fresh is a safer idea.I am terrified by chicken! Had a co-worker hospitalized by salmonella and she was critical. Going for chicken and some ingredients tomorrow. Recipes like these make plain old chicken and myself happy. Keep up great job! If itยดs our go to meat make it taste good. Going to try recycled jar tomorrow on one of recipes . Will let you know if it works. Good recipes girl! Barb K.
Denise says
Hey Barbara! Glad you enjoyed the post ๐ A PB jar may work, but you might need to increase the marinade to get proper coverage. Let me know how it goes for you!
Dan says
I accidentally grabbed Worcester shire sauce out of the fridge and added it to the soy honey lime marinade instead of soy and it surprisingly turned out great! I will have to try it with soy sauce the way it was intended!
Denise says
That sounds good, too! Glad it turned out for you, Dan ๐
Cheryl says
I have heard people putting chicken breast in wide mouth jars to marinade in. Like old salsa or pickle jars, that are washed out. Just trying to put the environmentally solution out there?
Denise says
That's a good idea, I think you'd have to increase the marinade quite a bit to get the same coverage of the chicken though...
Rosemary Hayes says
I tried two of these marinades, cilantro lime and chipotle. I even bought the little baggie holder deal and it is awesome. I cooked the cilantro lime tonight and I'm seriously about to die it was soooooo tasty. Best chicken I've had in a while. Thank you! Thank you! I can't wait to try the chipotle now.
Denise says
I'm so happy to hear you enjoyed the marinades, Rosemary!
Denise says
Hi Alexandria, it comes in a can of chipotle peppers, and the good news is that the chipotles and the adobo is freezer-friendly so you can stash your leftovers there.
Devin says
Hi Denise,
I made a bunch of these this past weekend and I am super excited to try them all. But I was a little confused at how the adobo sauce is made, so I was unable to make the chipotle chicken as of yet. Is Adobo the seasoning on the chipotle peppers in the can, or is Adobo what you call a sauce made of blended up chili peppers? Not sure if it says it somewhere and I just missed it.
Also, can you tell me which product you use for the adobo sauce in this recipe, that way I know I'm getting the right thing.
Thanks!
(PS- the sweet chili chicken is my boyfriend and I's new obsession...it was so good!!! )
Denise says
Hi Devin! Sorry for the confusion, the adobo sauce comes in a can with the chipotle peppers. I use these ones: http://amzn.to/2skKNvF So happy you're enjoying the sweet chili chicken ! ๐
Denise says
Hi Barb! I have lots of meal prep lunch recipes here: https://sweetpeasandsaffron.com/2016/11/19-healthy-lunch-meal-prep-ideas.html if you're looking for some ๐
Denise says
I hope you enjoy them, Christine ๐
Charleen McManus says
These are just exactly what I was looking for. Healthy, small portions, flavor combinations that I love. The best part is that you've included serving suggestions and links to healthy sides.
I cut the breast into slices so they will cook faster and so that I can portion 1/2 pounds more accurately.
Fantastic post! I have been sharing like crazy and can't wait to check out the meatballs next. Keep the good stuff coming, please!
Denise says
So glad you found the post helpful, Charleen!
Kate says
Hi! I made the curry yogurt chicken today and used a grill pan and they came out delicious! Gave them a little bit of a "tandoor" char. I had a 10oz breast that occur into 2 so it would be thinner and cooked for about 4 mins on each side with med-high heat. I'm looking forward to trying the others!
Denise says
Thanks for reporting back! Glad it worked out for you!
Denise says
I haven't tried a whole chicken leg, but I'd assume you'd need to scale up the recipe. Maybe double or triple? Let me know how they turn out if you try ๐
Denise says
Hi Raisa, I haven't tried this and am not sure how it would turn out. You may need to add extra water to thin out the sauce.
Raisa says
Update: I tried it and it was great!
Denise says
Great to know, thanks for reporting back Raisa!
Denise says
Hi Rosemary, I unfortunately don't have one yet, but I am working on it!
Cora says
The Jerk Chicken Marinade was amazing! Incredible flavors! I skipped the ceyanne as I didn't have it on hand and cut the chicken breasts into half pieces. It was a hit in our house.
I'm excited to try the other marinades I have in the freezer. Thank you for taking the time to try these out and share with us!
Denise says
Awesome, so glad you enjoyed it, Cora! It's a favorite of mine too ๐