By: Denise Bustard290 Comments
Posted: 3/16/21Updated: 4/9/21
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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!
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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!
Don't forget to pin this post to save it for later!
Reasons to ♡ 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. It’s so easy! You can find more of my recipe videos on my YouTube channel, or onFacebook.
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 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 thesandwich Stasher bagsfor 1 lb (2 chicken breasts)
- use the½ gallon Stasher bagsfor 2 lbs (4 chicken breasts)
Marinate at least 2 hours
In the past, I’ve 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.
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 425°F.
- Arrange chicken with marinade liquid into a baking dish.
- Bake for 25 minutes, flipping halfway.
- Double check that your chicken has reached 165°F using an instant read thermometer.
- Rest for 5 minutes, then serve.
Grilling
- Heat BBQ to medium-high heat (450°F).
- 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 155°F *.
- Allow to rest for 5 minutes (covered).
*carryover cooking will ensure your chicken reaches 165°F 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 400°F.
- 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 165°F 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:
- 7 Instant Pot Chicken Breast Recipes
- 7 Slow Cooker Chicken Breast Recipes
Marinade FAQ
Can I use these marinades without freezing them?
Yes, absolutely. Pop them in the fridge for 2hours all the way up to 24 hours. I don't recommend marinating longer than that without freezing.
How long can these be frozen?
Up to 3 months. As everything freezes, the marinating process stops, and starts up again as the chicken thaws.
What if my chicken is already frozen?
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.
How to thaw the chicken?
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!
Do these marinades work for tofu?
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:
- Easy Chipotle Chicken Marinade + Sauce
- Simple Cilantro Lime Chicken Marinade
- Shortcut Jamaican Jerk Chicken Marinade
- Ginger and Lemon Chicken Marinade (5 ingredients)
- Honey Garlic Chicken Marinade (with sauce)
- Curry Yogurt Chicken Marinade (5 Ingredients)
- Sweet Chili Chicken Marinade
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!)
4.57 from 127 votesPrep Time: 5 minutes mins
Cook Time: 25 minutes mins
Marinating time: 2 hours hrs
Total Time: 2 hours hrs 5 minutes mins
Print Rate
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.
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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
- ½ cup cilantro leaves chopped
- 2 cloves garlic minced
- ¼ 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)
- ¼ 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
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 teaspoons garlic powder
- ½ teaspoon cinnamon
- ½ 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
- ¼ teaspoon salt
- ¼ 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)
- ½ teaspoon paprika
- 2 teaspoons brown sugar
- 2 cloves garlic minced
- 2 tablespoons lime juice
- ¼ 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)
- ¼ cup honey
- 2 cloves garlic minced
- ¼ cup water
Yogurt Curry Chicken Marinade *note 3
- 1 lb boneless skinless chicken breast roughly 2 large chicken breasts
- ¼ cup yogurt plain
- 2 teaspoons lime juice
- ¼ 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 425°F.
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 165°F using an instant read thermometer.
Rest for 5 minutes, then serve.
Grill- Heat BBQ to medium-high heat (450°F).
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 155°F *.
Allow to rest for 5 minutes (covered).
Air Fryer- Slice chicken breasts in half horizontally to create two thin slices.
Heat air fryer to 400°F.
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 165°F internally, then remove from the air fryer.
Rest for 5 minutes before serving.
Tips:
1- you may also use this marinade for boneless skinless chicken thighs or drumsticks. Slide the serving size number to increase the serving size.
2-approximate total bake times for chicken breasts:
- For small,5 oz chicken breasts, 18-20 minutes at425°F
- For7 oz chicken breasts, 25 minutesat425°F
- For10.5 oz chicken breasts, 25-30 minutesat425°F
3- the yogurt curry marinade will flake/break after freeze/thawing, but still has great flavor!
Freezing chicken in marinades
To freeze chicken in marinades, prepare as directed, then pop into the freezer. They may be frozen for up to 3 months.
Thawing frozen chicken marinades
These marinades must be thawed before cooking.
- 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
Serving: 4oz, Calories: 190kcal, Carbohydrates: 7g, Protein: 22g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 64mg, Sodium: 48mg, Sugar: 7g
Author: Denise Bustard
Course: Main Course
Cuisine: American
© 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.
Meet Denise Bustard
Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.
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Reader Interactions
Leave a Comment
Hdar says
This is absolutely brilliant! I'm always marinating my chicken before cooking it, whether it's boneless chicken thighs or breast, or even boneless turkey thighs or breasts, I marinate everything! It never occurred to me to freeze my meat marinated. After reading this article, I went out and bought a ton of meat (to fill up my freezer) and spent one hour (yes, that's it, just one simple hour) and marinated EVERYTHING before freezing it. I used the cilantro-lime chicken recipe you have here, but then I used all my own marinades and it's amazing! I froze all my meat ready for cooking when it's defrosted. I haven't tried it yet, but I'm thinking this could work with ground meat as well. I could season the meat before freezing it and then when it defrosts, I only have to form the patties and throw it on the grill.Thank you for this great post. You've changed my (cooking) life!
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Denise Bustard says
YAY! I hope you love them! They're so handy to have stocked up in the freezer.
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Angela says
This is the best post I’ve seen on chicken and how to marinade. TY for this wonderful and helpful recipe!Reply
Ben | Sweet Peas & Saffron says
Hi Angela,
We are happy to hear you found the recipe helpful. Thank you for taking the time to let us know.Reply
Lyz says
love the marinades!! ThankyouReply
Ben | Sweet Peas & Saffron says
Hi Lyz, you are very welcome.
Reply
Jennifer says
These are great. I freeze them with chopped veggies and bake altogether. Super easy.Reply
Jasmine @ Sweet Peas & Saffron says
Hi Jennifer, great idea to bake the chicken as a sheet pan meal with veggies as well! Thanks so much for taking the time to leave a rating and review 🙂
Reply
KJill says
Haven't tried your versions but I love having more inspiration. Another site I follow posted Italian, Asian and Mexican inspired marinades for freezing cut up chicken with cooking the chicken from frozen and adding veg that works beautifully so I am a big fan of freezing in a marinade
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Jasmine @ Sweet Peas & Saffron says
Hi KJill, yes - always great to have more inspiration and backup for those nights where you don't feel inspired! We hope you enjoy if you try making and of these!
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Nat says
Your cilantro lime chicken is my go to recipe for chicken. It’s so good!
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Denise Bustard says
I'm so happy to hear this, Nat! Thanks for letting me know <3
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JoAnn Ott-Slenker says
Hi, I am a registered dietitian and manage a diabetes prevention program. I love your site and recommend it to my participants. Quick question, the nutritional information for the chicken marinades, how is that calculated? Do you take a % of the marinade and include it or "discard" the marinade nutritionals since most of the marinade is not absorbed in the chicken and is discarded.
thanks...awesome information-thanks for this resource
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Dani says
Tried the curry yogurt with 0% Greek yogurt and it all separated in the oven! Do not use fat free or no fat yogurt for this! Still tastes good and other marinades here are great! Just think it would be helpful to specify not fat free because it will not work.Reply
Denise Bustard says
Hi Dani! Thank you so much for reporting back on this. I generally use 2% Greek yogurt, or just plain balkan-style yogurt. I appreciate you letting me know that fat free had issues for you, and I"m glad it at least tasted good.
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Loulou says
Can we Chuck raw veg like peppers broccoli onions in with this and freeze and then cook all togther or do we have to cook the veg separately I’m thinking to meal prep would be easier for someone busy to Chuck it togther in one bag and cook togther
Reply
Denise Bustard says
Hi Loulou! It really depends on the vegetable- broccoli must be blanched before freezing, but peppers and onions are OK. However 25 min in the oven will make your peppers overcooked. One solution is to use bagged frozen veggies. You can roast them from frozen, though depending on the veg they may need more or less time than 25 min at 425F. Sorry for my 'clear as mud' answer. Here are tried and true freezer meals: https://sweetpeasandsaffron.com/category/meal-prep/freezer/
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Hannah says
I'm looking forward to trying these. Could i bake them in a Ninja Multicooker as it has a bake function?
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Denise Bustard says
Hi Hannah! Unfortunately I don't have any experience with a Ninja. Hopefully someone else can chime in with their experience?
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Kimberly says
Have you ever made any of these in a crock pot instead of the oven? Just wondering how they would turn out that way...
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Denise Bustard says
Hi Kimberly! Because these marinades contain very little liquid, they are not great for cooking in the slow cooker, as they will dry out. I do have 7 slow cooker chicken recipes you can prep ahead and freeze, check them out here: https://sweetpeasandsaffron.com/7-slow-cooker-chicken-recipes/
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Irene says
Hi, Just found your site. I tried the Tuscan Chicken Stew in my Instant Pot yesterday. It was delicious. We have always marinaded chicken breast and stored in the freezer. The flavors in this post look tasty. I saw that the recipes can't be slow or pressure cooked due to limited liquid. I'm thinking of trying it sous vide. What is your opinion?
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Denise Bustard says
Hi Irene! I'm so happy to hear you enjoyed the Tuscan chicken stew. Unfortunately I've never tried sous vide before, so I can't give you great advice. I do recall another reader using these recipes for sous vide, it may be in one of the comments below (of course there are a LOT of comments). If you are looking for Instant Pot freezer packs, check out this post: https://sweetpeasandsaffron.com/instant-pot-chicken-breast-recipes/
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Maria says
Hello! I love your website and YouTube videos. Everything loooks so clean and organized in the counter that is very relaxing to me! I wonder if you have ever made this with tofu. I just added 4 stasher bags to our collection to try it but wanted to know if you have any advice before I start doing it
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Denise Bustard says
Hi Maria! Thank you so much for the feedback, we are excited to get back to making new videos for the YouTube channel soon! While I haven't tried these marinades with tofu, I know other readers have.
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erin says
what type of yogurt and % fat would you recommend for the curry chicken, thoughts on greek yogurt?
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Denise Bustard says
Hi Erin! You can use any % fat for this, and yes, greek yogurt works as well! Hope you enjoy.
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AJH says
You are brilliant! I’ve cooked 2 of these recipes and both turned out wonderful the first time I made them. That never happens!! It’s usually the second or third try that I make an enjoyable dish. Thank you!!!Reply
Denise Bustard says
Woo hoo! I'm so happy to hear you've had success with these recipes! Thank you so much for taking the time to come back and leave a review 🙂
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Rebecca says
Hi Denise
I notice some of your recipes include water. I’m not sure about including water for the ones I freeze rather than use immediately. Could you advise if I should just increase the oil to replace the liquid or should I just leave it out.
Thanks
RebeccaReply
Denise Bustard says
Hi Rebecca! The water just helps to prevent the sauce from over-reducing and burning in the oven. You can leave it out in the freezer but add fresh if you'd prefer, though I have frozen with water plenty of times without issue.
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