Meal Prep Chicken Marinade: 12 recipes that have dinner on the table quick & easy

Make these chicken marinades ahead for an easy weeknight dinner.

A good marinade is the secret to flavorful and tender meat—and dinner doesn’t get easier than a freezer-friendly meal! These freezer marinades will be a weeknight dinner game changer, to promise you’ve got dinner… in the bag!

Tami Steggell rounded up 12 of her favorite freezer marinades. This concept is all about quick and affordable; all 12 marinades can be made for under $100.

This idea eliminates the ‘forgot to marinate my meat’ emergency and helps to meal prep far in advance! Bring the chicken home from the grocery store, toss it right in the marinade, and freeze it right in the flavor.

The 5 Basic Rules of Marinades

It’s important to understand the basics of marinades. A marinade is meant to impart flavor and tenderize meat. Most marinades contain five basic elements of acid, fat, salt, seasoning, and often sugar. Here is why they are important:

1. Acid: Like lemon juice or vinegar, makes the chicken tender.
2. Fat: Like extra virgin olive oil, yogurt, avocado oil or mayonnaise, keeps proteins moist and adds flavor. Remember, fat equals flavor, so don’t shy away from it!
3. Salt: Enhances flavor and helps retain moisture. Combined with liquid, it acts like a brine. Always choose kosher salt and never table salt. Table salt has iodine that alters flavors dramatically.
4. Seasoning: Spices baby! Gain all the unique flavor benefits and create variety with spices!
5. Sweetener: Like honey or brown sugar, keeps proteins moist, tenderizes, and adds flavor. If you prefer no added sweetener, feel free to skip it. But also consider coconut sugar, agave or cane.

Balsamic Italian Marinade

• 1/4 cup balsamic vinegar
• 2 tablespoons extra virgin olive oil
• 1-2 tablespoons brown sugar
• 1 teaspoon Dijon mustard, smooth
• 1 teaspoon (1 clove) fresh garlic, minced
• 1/2 teaspoons basil, dried
• 1 teaspoon kosher salt
• ½ teaspoon pepper

Chicken Satay Marinade

• 2 tablespoons extra virgin olive oil
• 2 teaspoons (2 cloves) fresh garlic, minced
• 2 teaspoons fresh grated ginger
• 1 tablespoons soy sauce
• 2 teaspoons yellow curry powder
• 1 teaspoon turmeric
• 2 teaspoons coriander, ground dried
• 1 teaspoons chili powder
• 1/4 cup coconut milk
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 tablespoon teaspoons brown sugar or honey

Chipotle Marinade

• 1/2 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon onion granules
• 1 teaspoon garlic, dried granulated
• 1 1/2 teaspoons ground chipotle powder
• 1/4 cup coconut aminos
• 1 tablespoon honey

Cilantro Lime Chicken Marinade

• ¼ cup extra virgin olive oil
• ¼ cup cilantro leaves, chopped
• 2 limes, zested and juiced (¼ cup juice)
• 2 teaspoon (2 cloves) fresh garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 tablespoon honey

Fajita Chicken Marinade

• ¼ cup extra virgin olive oil
• 1 lime, zested and juiced (about 2 tablespoons juice)
• 1 teaspoon (1 clove) fresh garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• ½ teaspoon paprika
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper

Greek Lemon Chicken Marinade

• ¼ cup extra virgin olive oil
• 1 lemon, juiced and zested
• 2 teaspoon (2 cloves) fresh garlic, minced
• 2 teaspoons dried oregano (leaves, not powder)
• 1 teaspoon dried thyme
• 1 teaspoon Dijon mustard, smooth
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon granulated white sugar (optional)

Honey Mustard Marinade

• 3 tablespoons honey
• 3 tablespoons Dijon mustard, course country
• 2 tablespoons extra virgin olive oil
• 1 tablespoons apple cider vinegar
• 1 teaspoon (1 clove) fresh garlic, minced
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper

Italian Chicken Marinade

• ¼ cup extra virgin olive oil
• 2 tablespoons white wine vinegar
• 2 teaspoons Italian seasoning
• 2 teaspoon (2 cloves) fresh garlic, minced
• ½ teaspoon red pepper flakes
• ½ teaspoon kosher salt
• 1 teaspoon granulated white sugar

Jamaican Jerk Marinade

• 1/2 cup diced onion
• 2 teaspoon (2 cloves) fresh garlic, minced
• 1 teaspoon of cayenne (for more heat)
• 1 tablespoon jerk seasoning mix
• 1 lime, juice and zest
• 2 tablespoons coconut aminos
• 2 tablespoons brown sugar

Moroccan Marinade

• 2 tablespoons extra virgin olive oil
• 1/4 cup plain whole milk yogurt
• 2 teaspoons paprika
• 2 teaspoons cumin
• 2 teaspoons kosher salt
• 1/2 teaspoon onion powder
• 1 teaspoon ground ginger powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon turmeric
• 2 teaspoon (2 cloves) fresh garlic, minced
• 2 tablespoons parsley, finely chopped
• 2 tablespoons cilantro, finely chopped

Orange 5-Spice Chicken Marinade

• 1 tablespoon extra virgin olive oil
• 1/2 cup orange juice concentrate, from frozen
• 1 tablespoons soy sauce
• 1 teaspoon Chinese 5-spice
• 1 teaspoon (1 clove) fresh garlic, minced
• 1 tablespoon fresh ginger, finely minced or grated
• 1 tablespoon of honey

Tandoori Chicken Marinade

• (cubed) 1.5 pounds chicken
• 3 tablespoons extra virgin olive oil
• 1/3 cup plain whole milk yogurt
• 2 teaspoons fresh ginger, finely minced or grated
• 3 teaspoon (3 cloves) fresh garlic, minced
• 2 teaspoons garam masala
• 2 teaspoons kosher salt
• 2 teaspoons cumin
• 2 teaspoons mild chili powder
• 1/2 tablespoon turmeric
• 1 teaspoon coriander
• 1 teaspoon paprika
• 1/4 teaspoon cayenne powder, optional
• juice of 1 whole lime

Chicken Marinade Instructions

1. Make Marinade: Place all marinade ingredients in a measuring cup or bowl and whisk very well.
2. Marinate Chicken: Place chicken in a Ziploc, or reuseable zip seal pouch. Pour marinade on top, making sure all chicken pieces are covered. Seal and freeze. Alternately, if you want to use right away, refrigerate for 2 to 4 hours or up to overnight.
3. Thawing: Remove marinated chicken from the freezer and allow to thaw overnight in the refrigerator in a dish that will catch condensation. This is where the magic happens.
4. Cooking the Chicken: Cook thawed chicken your preferred way, until it reaches an internal temperature of at least 165°F. See cooking guides below.

Recipe Notes

• Transfer the prepared marinated chicken directly to the freezer or refrigerator.
• When referring to 1 clove or 1 teaspoon of garlic, this portion is used interchangeably as the same amount. This way you can mince two heads of garlic all at the same time if you elect to make-ahead all the recipes at one time, simplifying the process. The exception is dried granulated garlic in the Moroccan marinade.
• Recipe Card and Nutrition Information are based on the first Balsamic marinade.

How to Freeze Marinated Chicken

1. Simply place the chicken in the marinade in a freezer-friendly bag or container that seals well, making sure the chicken is evenly coated, or submerged if using a dish.
2. Label your container with the name and use-by date (freeze for up to 4 months) and place in the freezer.
3. To defrost, place the bag on a plate to catch any drips and thaw in the fridge overnight. This is when the marinating takes action.

Cooking Guides

The most important key is always the final temperature of 165°F/74°C. When in doubt, simply grab a thermometer and watch the temperature for perfect result.

GRILL: Place chicken on a hot grill and grill 6-8 minutes on either side, or until chicken reaches 165°F/74°C

SKILLET: Heat oil in a skillet. Add chicken and cook around 8-10 minutes on either side, or until chicken reaches 165°F/74°C

OVEN BAKING: Place chicken in a baking dish and bake at 350°F for 20-30 minutes. If you want it crispier, try 410°F for 15-25 minutes, or until chicken reaches 165°F/74°C

Helpful Recipe Tips Worth Reading

• Prep Tip: For quicker cooking, cut the chicken into strips or cubes before marinating, and pound it if you prefer thinner pieces.
• Freezing Tip: Freeze freshly marinated chicken for up to 4 months. Thaw it in the fridge overnight before cooking, and don’t forget to label it with the date.
• Storage Tip: Store leftover cooked chicken in an airtight container in the fridge for up to 3 days. It’s perfect for salads, wraps, or rice bowls.
• Eco-Friendly Tip: Skip the single-use plastic by marinating the chicken in a glass container with a lid or a reusable zip pouch. Make sure the chicken is fully submerged in the marinade; you might need extra marinade for larger containers.

Find more from Tami on Instagram, @bitemeindustries, or on her website, bitemeindustries.com.