Want to jazz up chicken? These 3 delicious marinade ideas are simple to prepare and an easy way to pack in more flavour to your chicken. I like to place the marinades in separate ziploc bags with the chicken breasts and allow them to marinate in the fridge overnight. You can then bake, grill or griddle the chicken for a simple, healthy meal. You can use these marinade recipes for tofu for a vegan option.

3 Healthy Marinades


Preparation time: 10 minutes


What’s Good About It?

These marinades are simple to prepare and could also be used to marinade firm tofu for a vegan option. You can marinade the overnight and then cook the following day for easy meal prep.

  1. Each recipe makes enough marinade for 2 chicken breasts.
  2. Place your chicken breasts in ziploc bags. In separate bowls, whisk together the ingredients for the marinades. Pour into individual ziploc bags.  Seal and massage the marinade into the chicken breasts. Place the bags in the fridge to marinate. Ideally leave them overnight or for at least 1 hour before cooking.
  3. You can cook the chicken in the oven, under the grill or griddle. For oven cooking preheat the oven to 180C, gas mark 4. Place the chicken on a lined baking sheet. Bake for 20 minutes until golden and cooked through. Allow the chicken to rest for 5 minutes before slicing. Place in meal prep containers or eat immediately.
  4. To grill preheat the grill to high. Place the chicken breasts on a baking tray and grill for 6-7 minutes on each side until cooked through. Alternatively griddle the chicken for similar time until cooked through.

Did You Know?

Prepare fresh chicken breasts with the marinade in freezer bags and then freeze for up to 1 month. To defrost, remove from freezer 24 hours in advance + place in refrigerator. Allow to defrost + cook per directions above.

Chicken breasts – each marinade is enough for 2 chicken breasts or 4 chicken fillets

Lemon & Olive Oil 

Juice of 1/2 lemon

1tbsp olive oil

1tsp honey

Sea salt and black pepper

Soy, Lime & Ginger

2tbsp tamari soy sauce

1tbsp olive oil

1tbsp lime juice

1/2 tsp grated fresh ginger

1tbsp rice vinegar

1tsp xylitol or a little stevia

1 garlic clove crushed

Black pepper

Balsamic & Mustard

2tbsp olive oil

1tbsp balsamic vinegar

1/2 tsp Dijon mustard

Salt and black pepper

1 garlic clove crushed