Chicken is a major source of protein for many of us in our diets. It is a very versatile protein that is also pretty accessible. One challenge that some people have is finding different ways to season it. Salt and pepper are a great start, but there are so many other exciting flavor combinations out there.
The following are five easy chicken marinades to get your juices flowing: Jerk, Lemon Ginger, Cajun, Spicy Thai and Indian. Feel free to adapt these recipes as you see fit.
I recommend marinating the chicken for at least 30 minutes before cooking it. And if you’re looking for a way to save some time during meal prep, marinate and freeze batches of the chicken in freezer bags then thaw and cook when ready.
I used this vacuum sealer to seal my chicken. Vacuum sealing significantly extends the life of your food in the fridge and freezer.
Jerk Chicken Marinade
Prep Time: 5 minutes . Yield: 1/2 Cup
1/4 Tsp Ground Nutmeg
1/2 Tsp Ground Allspice
1/2 Tsp Black Pepper
1/2 Tsp Ground Clove
1/2 Tsp Cinnamon
1/2 Tsp+ Salt
6 Stalks Green Onions
1/4 Cup lemon juice
1” Fresh Ginger Root
1 Scotch Bonnet Pepper, seeds removed
6 Sprigs Thyme
Combine all the ingredients in a small food processor and blend until smooth. Alternatively, mince green onions and grate ginger then combine all ingredients in a bowl. Use about 1 tablespoon of marinade per pound of chicken.
Nutrition per tablespoon: 9 Cals, 0g Fat, 4g Carbs, 0g Protein, 1g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
Lemon Ginger Marinade
Prep Time: 5 minutes . Yield: 1/4 Cup
4 Cloves Garlic
2” Fresh Ginger Root
1/4 Cup Lemon Juice
Zest from 1 Lemon
6 Sprigs Thyme
1 Tsp Black Pepper
1/2 Tsp+ Salt
Combine all the ingredients in a small food processor and blend until smooth. Alternatively, grate ginger and garlic then combine all ingredients in a bowl. Use about 1 tablespoon of marinade per pound of chicken.
Nutrition per tablespoon: 18 Cals, 0g Fat, 3g Carbs, 1g Protein
Nutrition calculated using the MyFitnessPal Recipe Importer
Cajun Chicken Marinade
Prep Time: 5 minutes . Yield: 1/4 Cup
1 Tbsp Paprika
1 Tbsp Onion Powder
1 Tbsp Black Pepper
1 Tsp Cayenne Pepper
6 Sprigs thyme
1 Tsp Dried Parsley
1/2 Tsp+ Salt
Combine all ingredients in a bowl. Use about 1 tablespoon of marinade per pound of chicken.
Nutrition per tablespoon: 20 Cals, 0g Fat, 4g Carbs, 1g Protein, 1g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
Spicy Thai Chicken Marinade
Prep Time: 5 minutes . Yield: 1/4 Cup
1/2 Tsp Cumin
2 Cloves Garlic
2 Tbsp Lime Juice
1” Ginger
1/4 Tsp Red pepper flakes
1 Tbsp Fish Sauce
1 Tsp Brown Sugar
Combine all the ingredients in a small food processor and blend until smooth. Alternatively, grate ginger and garlic then combine all ingredients in a bowl. Use about 1 tablespoon of marinade per pound of chicken.
Nutrition per tablespoon: 17 Cals, 0g Fat, 4g Carbs, 10g Protein, 0g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
Indian Chicken Marinade
Prep Time: 5 minutes . Yield: 1/4 Cup
1/2 Tbsp Garam Masala
1/2 Tbsp Paprika
1/2 Tsp Turmeric
1/4 Tsp Cayenne Pepper
1” Fresh Ginger Root
3 Cloves Garlic
1/4 Cup Lemon Juice
1/2 Tsp+ Salt
Combine all the ingredients in a small food processor and blend until smooth. Alternatively, grate ginger and garlic then combine all ingredients in a bowl. Use about 1 tablespoon of marinade per pound of chicken.
