Recipes | 10 Healthy Chicken Marinades – Whole30, Paleo
by Laura Miner, 36 Comments | This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Prep Time 15 minutes minutes
Marinating Time 30 minutes minutes
Total Time 45 minutes minutes
If you’re looking for easy, healthy chicken marinades, look no further! These ten different recipes are all refined sugar free and Whole30, Paleo, and gluten free friendly. Make one at a time, or make them all at once and freeze for easy dinners another day!
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Table of Contents
Marinade Magic
Chicken, it’s what’s for dinner! But chicken doesn’t have to be boring at all. These ten flavorful marinades are all very different to help mix up your mealtime routine. There’s really something for everyone!
Marinated chicken is more moist and flavorful than regular old chicken, and every recipe can be used to marinate chicken breasts, thighs, legs, and wings.
Choose any of the ten delicious and healthy marinade recipes to make tonight, or make them all in one sitting and freeze for easy dinners later on. And you guys know how much I like healthy freezer meals, ha!
FAQ
What’s in a marinade?
There are three elements to every marinade: fat, acid, and flavor boosters. Fat is normally oil, and I recommend using either olive or avocado oil in most marinades. Acid is usually found in vinegar or fruit juice. Additional flavor boosting add-ins are herbs, spices, garlic, and zests.
Do I need to marinate chicken?
There are two reasons to marinate chicken: Flavor and texture. Marinating chicken infuses the meat with flavor, instead of merely coating the chicken with seasoning. Marinating chicken also tenderizes the meat and helps to keep it juicy once you cook it.
So no, you don’t need to marinate chicken, but you should.
How long should I marinate chicken?
Chicken should marinate for at least 30 minutes, but can marinate for a full 24 hours. If you’ll be marinating chicken for longer than 30 minutes, keep it covered in the refrigerator while it marinates.
For best results, it’s recommended not to marinate chicken for longer than 24 hours.
How do I freeze marinated chicken?
Place the chicken and marinade in a gallon-sized freezer plastic bag. Squeeze out as much air as you can, then seal the bag. Set it in the freezer and use within 3-4 months for best results.
When you’re ready to cook it, defrost the chicken by setting the bag on a plate inside the refrigerator overnight. Once the chicken is defrosted, cook it using any method you prefer.
Healthy Chicken Marinades
It was important to me to include a lot of variety in these Whole30 marinade recipes. I’ve tested and re-tested them, and I can honestly say they’re ALL family favorites now. I hope you like them too!
Let me know, which will you make first: Spicy Mango, Ginger Sesame, Fajita, “Honey” Mustard, Orange Cumin, Garlicky BBQ, Mississippi, Buffalo Ranch, Easy Pesto, or Lemon Garlic?
Orange Cumin Chicken Marinade
This recipe is inspired by the flavors of one of my favorite pork dishes, carnitas. It’s simplified a bit and made with chicken (obviously), but it has a lovely balance between light citrus and earthy cumin.
Ingredients:
- Orange Juice
- Orange Zest
- Cumin
- Garlic
- Olive or Avocado Oil
Ginger Sesame Chicken Marinade
Inspired by some of my favorite Asian recipes, this is a quick and simple, ultra flavorful marinade. Coconut aminos are salty and rich, and the ginger, garlic, and green onion lend bold, lightly spicy flavors.
Ingredients:
- Sesame Oil
- Garlic
- Green Onions
- Ginger
- Coconut Aminos
Mississippi Chicken Marinade
Inspired by the internet’s favorite recipe, Mississippi Pot Roast, this Mississippi marinade imparts all the zesty, briny, exciting flavors into chicken.
Ingredients:
- Pepperoncini, sliced. Hold the stem of a pepperoncini in one hand and the pepper in the other hand. Gently pull the stem, and it should remove the seeds with it. Slice into thin strips.
- Pepperoncini Liquid (this is the brine/juice from the pepperoncini jar)
- Ranch Seasoning
- Oil
“Honey” Mustard Chicken Marinade
Since we’re keeping these recipes Whole30 friendly, there is no honey in this marinade. Instead, the sweetness comes from minced dates. Mixed with grainy mustard, vinegar, and oil, so it mimics the unmistakeable honey mustard flavor we all love so much.
Ingredients
- Grainy Mustard
- Minced dates (or substitute a keto-friendly sweetener).
- Apple cider vinegar
- Olive or Avocado Oil
Garlicky BBQ Chicken Marinade
There’s nothing more classic than bbq chicken. When you add minced garlic, it pumps up the flavor and totally makes this next level. Since bbq sauce is a vinegar based sauce, it has the acid component of a marinade already built in.
Ingredients
- BBQ Sauce: Use my homemade BBQ sauce recipe or your favorite store-bought brand.
- Garlic
- Olive or Avocado Oil
Buffalo Ranch Chicken Marinade
Spicy, buttery, zesty and rich, buffalo ranch marinade is next level flavorful! Since buffalo sauce is made with ghee or oil, the fat component of the marinade recipe already exists. Use this chicken in my Slow Cooker Buffalo Chicken Dip (or any of the other bazillion healthy Buffalo Chicken recipes on my site!).
Ingredients
- Buffalo Sauce: or mix together 3.5 Tablespoons melted ghee, 4.5 Tablespoons hot sauce, and a pinch each of garlic powder and onion power.
- Ranch Seasoning
Fajita Chicken Marinade
Lightly spicy and always a crowd pleaser, this fajita chicken is a great complete meal when served with sautéed frozen bell peppers and cauliflower rice.
Ingredients
- Fajita Seasoning, either homemade or your favorite store-bought brand
- Olive Oil
- Lime Juice
Lemon Garlic Chicken Marinade
This is a classic chicken marinade! With so much flavor from lots of garlic, lemon, and herbs, this chicken is a total crowd pleaser. I like to serve this chicken with air fryer zucchini.
Ingredients:
- Lemon Juice
- Garlic
- Dried Basil
- Dried Parsley
- Olive Oil
Spicy Mango Chicken Marinade
Sweet and spicy is my favorite combination (just check out my Mango Guacamole recipe!). This marinade has tropical mango and lime flavors, bright cilantro, and spicy jalapeno. You’ll love
Ingredients:
- Mango, pureed
- Cilantro
- Oil
- Lime Juice
- Jalapeno
Pesto Chicken Marinade
Pesto is such a versatile condiment, and since it’s jam packed with garlic, lemon, and basil flavor, it’s fabulous as a base for marinade! I use dairy free pesto, but you can substitute any recipe or store bought brand you like.
Ingredients
- Pesto: Use Dairy Free Pesto OR your favorite store-bought pesto
- Olive Oil
How to Marinate Chicken
- Mix all the marinade ingredients together.
- Place the chicken in a shallow glass or plastic container (not reactive metal). If I’m marinating chicken to use immediately, I marinate it in a casserole dish, and if I’m planning to freeze the marinated chicken for later, I use gallon sized freezer safe ziplock bag.
- Pour the marinade onto the chicken. Turn so all sides of the chicken are completely coated.
Pro Tip: Double your favorite chicken marinade recipe. Cook half of the chicken today, and freeze half for an easy dinner another day!
How to Cook Marinated Chicken Breasts
- Slow Cooker: Add the chicken and marinade to the slow cooker. Add 1/2 cup water or chicken stock. Turn on low and cook for 3-4 hours. Shred or slice and serve with some dipping sauce.
- Instant Pot: Add the chicken, marinade, and 1 cup of liquid, either chicken stock or water, to your Instant Pot. Close and turn to High Pressure for 15 minutes and allow for a natural pressure release.
- Grill: Preheat your grill to 400 Fahrenheit. Oil the grill grates well. Add the chicken to the grill, and cook for 5-6 minutes per side, until the internal temperature reaches 165 Fahrenheit, per USDA. Rest the chicken for 5 minutes before you slice it!
- Air Fryer: Preheat the air fryer to 375 Fahrenheit. Spray the basket lightly with oil, and add the chicken, leaving space between each breast. Close and cook for 10 minutes, then flip the chicken breasts and cook for another 5-7 minutes, or until internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!
- Oven: Lay the chicken breasts on a parchment lined baking sheet. Set in a 400 Fahrenheit oven for 20-25 minutes or until cooked through and the internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!
Making any of these recipes? I’d love to see! Tag me on Instagram @cookathomemom.
10 Healthy Chicken Marinades – Whole30
10 healthy Whole30 and Paleo chicken marinade recipes. Make just one or make them all!
Course Meal Prep
Cuisine American
Servings 4 servings
Calories 314kcal
Author Laura Miner
Prep Time 15 minutes minutes
Total Time 45 minutes minutes
Ingredients
Chicken
- 1.5 lb. chicken breasts for each marinade you make
Orange Cumin Marinade
- 3 Tablespoons olive oil
- 3 Tablespoons orange juice, squeezed from about 1 orange
- 1 Tablespoon cumin
- 1/2 teaspoon orange zest
- 1 clove garlic
- pinch salt & pepper
Sesame Ginger Marinade
- 1/4 cup coconut aminos
- 2 Tablespoons sesame oil
- 1 Tablespoon minced ginger about 1/2 inch
- 3 green onions sliced
- 1 clove garlic minced
Mississippi Marinade
- 2 Tablespoons olive oil
- 1/4 cup jarred pepperoncini liquid
- 4-5 pepperoncini sliced
- 1 tablespoon ranch seasoning use your favorite store bought or homemade ranch seasoning
Garlicky BBQ Marinade
- 1/4 cup BBQ sauce use your favorite storebought or homemade Whole30 BBQ sauce
- 3 Tablespoons olive oil
- 2 cloves garlic minced
Buffalo Ranch Marinade
- 1/2 cup buffalo sauce or mix together mix together 3.5 Tablespoons melted ghee, 4.5 Tablespoons hot sauce, and a pinch of garlic powder and onion power
- 2 Tablespoons ranch seasoning use your favorite storebought or homemade ranch mix.
- 3 Tablespoons olive oil
Fajita Lime Marinade
- 1.5 Tablespoons fajita seasoning use your favorite storebought or homemade fajita seasoning blend
- 3 Tablespoons lime juice
- 3 Tablespoons olive oil
- 1 Tablespoon minced cilantro optional
Lemon Garlic Marinade
- 3 cloves garlic minced
- 3 Tablespoons olive oil
- 3 Tablespoons lemon juice squeezed from about 1 – 1.5 lemons
- 1/2 teaspoon lemon zest
- 1/4 teaspoon dried parsley
- 1/4 teaspoon dried basil
Easy Pesto Marinade
- 1/4 cup pesto use your favorite store bought brand or homemade dairy free pesto
- 3 Tablespoons olive oil
Spicy Mango Marinade
- 1 mango pureed
- 3 Tablespoons olive oil
- 1 Tablespoon minced jalapeno
- 1 Tablespoon lime juice squeezed from about 1/2 lime
- 1 Tablespoon minced fresh cilantro
"Honey" Mustard Marinade
- 5-6 dates minced
- 2 Tablespoons grainy mustard
- 1 Tablespoon apple cider vinegar
- 3 Tablespoons olive or avocado oil
Instructions
Make the Marinade
Mix all marinade ingredients together in a small dish.
Marinate the Chicken
Set the chicken breasts in a shallow dish or ziplock bag. Pour the marinade over the chicken, then turn the chicken so it's fully coated on all sides. Allow it to marinate for at least 30 minutes.
Cook the Chicken
Slow Cooker: Add the chicken and marinade to the slow cooker. Add 1/2 cup water or chicken stock. Turn on low and cook for 3-4 hours.
Instant Pot: Add the chicken, marinade, and 1 cup of liquid, either chicken stock or water, to your Instant Pot. Close and turn to High Pressure for 15 minutes and allow for a natural pressure release.
Grill: Preheat your grill to 400 Fahrenheit. Oil the grill grates well. Add the chicken to the grill, and cook for 5-6 minutes per side, until the internal temperature reaches 165 Fahrenheit, per USDA. Rest the chicken for 5 minutes before you slice it!
Air Fryer: Preheat the air fryer to 375 Fahrenheit. Spray the basket lightly with oil, and add the chicken, leaving space between each breast. Close and cook for 10 minutes, then flip the chicken breasts and cook for another 5-7 minutes, or until internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!
Oven: Lay the chicken breasts on a parchment lined baking sheet. Set in a 400 Fahrenheit oven for 20-25 minutes or until cooked through and the internal temperature reaches 165 Fahrenheit. Rest the chicken for 5 minutes before you slice it!
Video
Notes
To freeze: Add the chicken and marinade to a freezer gallon sized ziplock bag. Squeeze out as much air as you can, then seal the bag. Set it in the freezer and use within 3-4 months for best results. 👉 Be sure to use my freezer inventory chart to keep track of your frozen chicken and the rest of your freezer contents! To defrost: When you’re ready to cook it, defrost the chicken by setting the bag on a plate inside the refrigerator overnight. Once the chicken is defrosted, cook it using any method you prefer.
For best results: Store in an airtight zip top freezer bag, or reusable food grade silicone Stasher bags!
Want more? Check out my 11 healthy salmon marindes!
Nutrition
Calories: 314kcal | Carbohydrates: 5g | Protein: 37g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 109mg | Sodium: 539mg | Potassium: 682mg | Fiber: 1g | Sugar: 1g | Vitamin A: 96IU | Vitamin C: 9mg | Calcium: 22mg | Iron: 2mg
Tried this recipe? I’d love to see it!Share and tag @cookathomemom on Instagram.
