We can all use more easy chicken recipes in our back pocket, right? I've rounded up a collection of the best healthy chicken marinades that are big on flavor and will take your chicken from ordinary to extraordinary!
Get ready to elevate your chicken game with my handpicked selection of the best healthy chicken marinades! Chicken is a tried and true favorite when it comes to making dinner. But sometimes, it can be challenging to keep things exciting and avoid falling into a flavor rut.
That's where these tasty marinades come in! By infusing your chicken with a carefully crafted blend of herbs, spices, and other wholesome ingredients, you'll take your culinary creations to a whole new level!
Marinades offer a brilliant solution for adding incredible flavor to chicken without piling on unnecessary calories and fat. It's the perfect way to enhance your chicken dishes guilt free. Remember, healthy eating doesn't mean sacrificing taste. It's about nourishing your body while indulging in delicious flavors.
Whether you prefer grilling, baking, or air frying, these marinades will add depth, complexity, and a burst of flavor to your chicken dishes. These recipes are perfect for outdoor entertaining in the summer. They're also a great way to spice up your weeknight chicken dinner!
These healthy chicken recipes are perfect for meal prep as well. Make a batch of delicious chicken using one of these healthy and flavorful marinade recipes and you'll have tasty chicken all week long to add to your salads, sandwiches, and grain bowls.
Jump to:
- What Is The Purpose Of A Marinade?
- Doctor's Tip
- How Long Should I Marinate Chicken?
- What Is The Safest Way To Marinate Chicken?
- How To Tell When Chicken is Fully Cooked
- Best Healthy Chicken Marinade Recipes
- Mexican Chicken Marinade- The Foodie Physician
- Tandoori Chicken Marinade- The Foodie Physician
- Chicken Thigh Marinade- Dinner at the Zoo
- The Best Greek Chicken Marinade- The Forked Spoon
- Buttermilk Chicken Marinade - Foxes Love Lemons
- Honey Soy Marinade- Cook At Home Mom
- Cilantro and Lime Grilled Chicken Thighs- Dish "N" The Kitchen
- Copycat Chiavetta’s Marinade- An Edible Mosaic
- The BEST Grilled Chicken- Chef Savvy
- Pollo Asado Marinade- Sensational Sauce Recipes
- Balsamic Chicken Thigh Marinade- Mae's Menu
- Chermoula Sauce- Healing Tomato
- Grilled Lemongrass Chicken- Mikha Eats
- Best Chicken Marinade- Taste of the Frontier
- Greek Yogurt Marinated Chicken • Ambitious Foodie
- Citrus Herb Mojo- FODMAP Everyday
- The BEST Herbs de Provence Grilled Chicken - Bless This Meal
- Honey Lime Grilled Chicken Thighs- The Family Food Kitchen
- Thai Red Curry Marinade- Recipes From a Pantry
- Hariyali Chicken Tikka- Indiaphile
- More Chicken Recipes
- Get My New Digital Cookbook!
- Reviews
What Is The Purpose Of A Marinade?
A marinade is a liquid mixture made up of various ingredients such as herbs, spices, oils, acids (like citrus juice or vinegar) and flavorings. The chicken or other protein, is submerged in the marinade and left to marinate for a period of time, ranging from a few hours to overnight.
The purpose of a marinade is to infuse the meat with flavor, tenderize it, and add moisture. By combining a carefully selected blend of ingredients such as herbs, spices, oils, acids, and flavorings, a marinade infuses the meat with a burst of deliciousness.
Additionally, marinades can help tenderize tougher cuts of meat. The acid in the marinade breaks down the proteins, tenderizing it and allowing the flavors to penetrate deeper. As a result, you can get perfectly succulent and juicy meat or poultry without relying on high-fat cooking methods.
Ultimately, a well-crafted marinade can elevate a plain piece of chicken, transforming it from ordinary to extraordinary!
Doctor's Tip
- I love using marinades and spice rubs in my dishes. They are a great way to infuse your food with lots of flavor without adding a lot of calories and fat.
How Long Should I Marinate Chicken?
You can marinate chicken anywhere from 30 minutes up to 24 hours, depending on the recipe. Generally speaking, bone-in cuts of chicken like legs, breasts, and thighs, will require a longer marinating time than boneless cuts. Also, smaller pieces of chicken will take less time to marinate than larger pieces.
The USDA recommends not keeping poultry in a marinade for longer than 2 days. This is because the marinade will start to break down the fibers of the chicken and it will get mushy.
So, in general, keep marinating time under 24 hours. However, follow the recipe instructions for specific recipes as different marinades have different ideal marinating times. Marinades with a lot of acid can break down the proteins in the meat too much if left in the marinade for too long, so some recipes may recommend marinating for a shorter time.
What Is The Safest Way To Marinate Chicken?
The USDA’s safety tips will help ensure that you’re marinating chicken safely.
- Place chicken and the marinade ingredients in an airtight container or food-safe plastic bag/ziplock bag.
- The chicken should be submerged completely in the marinade.
- Store the marinated chicken in the refrigerator for up to 2 days maximum. Always marinate chicken in the refrigerator. If you marinate at room temperature, you increase the risk of dangerous bacterial growth which can lead to foodborne illness.
- Don't use the marinade that was used on raw chicken as a sauce unless it is boiled first to destroy the bacteria. Don't reuse any leftover chicken marinade.
Have you ever wondered how long chicken can sit out before you need to toss it? Read my post all about how to properly handle and store chicken to help ensure that it's always safe to eat!
How To Tell When Chicken is Fully Cooked
The cooking time for your recipe will depend on a number of factors including the cut of chicken and the cooking method. Bone-in cuts of chicken will generally take longer than boneless cuts like boneless, skinless chicken breast.
Dark meat (like chicken thighs or legs) generally takes longer to cook than breast meat. Baking chicken in the oven will take longer than cooking it in an air fryer.
The best way to check if your chicken is cooked is to use a meat thermometer. It takes the guess work out of it. With grilling in particular, you run the risk of your chicken getting charred on the outside while being undercooked on the inside. With an instant-read thermometer, you can check to make sure your chicken is cooked to an internal temperature of 165 degrees F.
Meat Thermometer
Invest in a good meat thermometer and never overcook or undercook meat again!
Best Healthy Chicken Marinade Recipes
I've put together this collection of the best healthy chicken marinade recipes that will infuse your chicken with maximum flavor. These recipes span the globe with lots of different flavor profiles. From delicious cilantro lime chicken marinade to Greek chicken marinade to honey soy marinade, there's something for everyone!
Not only do these marinades add flavor, they also tenderize the chicken, resulting in juicy, succulent dishes every time!
So scroll through these tasty recipes and try out your favorites. Get ready to transform your chicken from ordinary to extraordinary with these healthy chicken marinades!
Mexican Chicken Marinade- The Foodie Physician
Tandoori Chicken Marinade- The Foodie Physician
Chicken Thigh Marinade- Dinner at the Zoo
The Best Greek Chicken Marinade- The Forked Spoon
Buttermilk Chicken Marinade - Foxes Love Lemons
Honey Soy Marinade- Cook At Home Mom
Cilantro and Lime Grilled Chicken Thighs- Dish "N" The Kitchen
Copycat Chiavetta’s Marinade- An Edible Mosaic
The BEST Grilled Chicken- Chef Savvy
Pollo Asado Marinade- Sensational Sauce Recipes
Balsamic Chicken Thigh Marinade- Mae's Menu
Chermoula Sauce- Healing Tomato
Grilled Lemongrass Chicken- Mikha Eats
Best Chicken Marinade- Taste of the Frontier
Greek Yogurt Marinated Chicken • Ambitious Foodie
Citrus Herb Mojo- FODMAP Everyday
The BEST Herbs de Provence Grilled Chicken - Bless This Meal
Honey Lime Grilled Chicken Thighs- The Family Food Kitchen
Thai Red Curry Marinade- Recipes From a Pantry
Hariyali Chicken Tikka- Indiaphile
In conclusion, these delicious and healthy chicken marinades open up a realm of possibilities for elevating your chicken game! So, don your apron, grab your favorite ingredients, and let the journey of creating delicious, nutritious, and unforgettable chicken dishes begin. Happy marinating!
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About the author
Dr. Sonali Ruder
Meet Dr. Sonali Ruder aka The Foodie Physician- ER doctor, chef, culinary creator & mom.
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