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–+ servings
five chicken marinades
Lexi

5 Simple & Healthy Chicken Marinades

5 from 1 vote
Looking to spice up your chicken? These marinades are full of flavor and can be whipped up in 5 minutes or less!
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Chicken
Ingredients Equipment Method Notes

Ingredients
  

  • 4 Chicken Leg Quarters or 2 lbs boneless skinless chicken breasts
Buffalo Blue
  • 1 cup non-fat Greek yogurt
  • 1/2 cup hot sauce
  • 1 lemon juiced
  • 1 T Red Wine Vinegar
  • 1 tsp black pepper
  • 1/2 cup blue cheese crumble
Teriyaki Ginger
  • 2/3 cup low sodium soy sauce or coconut aminos
  • 1 tsp ground ginger
  • 1 Tbs sesame oil
  • 1 tsp rice vinegar or white wine vinegar
  • 1 Tbs maple syrup
  • 4 garlic cloves
  • 2 T sesame seeds
  • 1 Tbs honey
Lemon Greek
  • 1 cup non-fat Greek yogurt
  • 2 T dried oregano
  • 4 T dried dill
  • 1/2 cup grapeseed oil
  • 4 garlic cloves
  • 3 lemons juiced
  • 1 tsp sea salt
Thai Coconut
  • 1 small onion chopped
  • 13.5 oz canned coconut milk
  • 2 T red Thai paste
  • 1 T garlic powder
Honey Mustard
  • 3 T honey
  • 1/4 cup non-fat Greek yogurt
  • 1/3 cup yellow mustard
  • 1 T maple syrup
  • pinch black pepper

Equipment

  • 1 gallon plastic bag
  • 9x13 pan

Method
 

  1. Preheat oven to 400F
  2. Combine marinade ingredients in a medium bowl
  3. Trim desired fat off chicken and place in the gallon bag
  4. Place marinade in the gallon bag and shake well to coat the chicken
  5. Place coated chicken in a 9x13 pan
  6. Bake for 40 minutes, or until chicken is cooked thoroughly
  7. Serve immediately, or refrigerate for up to a week

Notes

Individually, each marinade makes enough to coat/cook 4 leg quarters, or 2 lbs of chicken breasts (4 servings). If you are making all 5 marinades, I suggest halving each sauce recipe and cooking 2 leg quarters for each flavor. If not, you will need a lot of chicken, or you will have a ton of sauce wasted.  
Instructions are to make one marinade of choice. Prep time is for each marinade made. Cook time is for baked leg quarters. 
Nutrition Facts:
It is hard to determine the exact nutrition facts when using marinades. Most of the sauce does not get consumed, so it is not accurate to use the nutrition info to determine how much to consume. It is sufficient to say that 1-2 leg quarters are appropriate for 1 person. When eating boneless chicken, 6-8 oz. is appropriate for an individual. 
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