8 Easy Healthy Chicken Marinade Recipes (Whole30 Paleo Keto) – Simple, flavorful ingredients come together in these healthy chicken marinade recipes. Also perfect for freezing and make ahead meals! Paleo, Keto, and Whole30 friendly.

Bored with plain grilled chicken? I’ve got you covered! You can add big flavor with ease, with these 8 simple healthy chicken breast marinade recipes. They are healthy, use only a few basic ingredients, and can be frozen for future meals. I never tire of chicken for dinner but I know many do so I wanted to provide you with some ideas for keeping it interesting! Best of all, these chicken marinade recipes contain only clean ingredients and no sugars or preservatives like the store-bought bottled marinades. Want more flavorful marinade ideas made with clean ingredients? Check out my post for Healthy Pork Marinades and Healthy Steak Marinades!

Best Chicken Marinade Recipes

Here you will find my favorite easy recipes for Lemon Pepper, Asian, Honey Garlic, Mediterranean, Garlic Herb, Blackened, Fajita, and Rosemary Dijon marinades. They are tried and true, kid approved, and have the BEST flavor using only healthy, clean ingredients. Try one or try them all – you won’t be disappointed! And if you like these recipes, check out my Mix and Match Chicken Foil Packets,  Grilled Steak Kabobs with Veggies, or Air Fryer Chicken Wings – 5 Ways.

How to Make Good Chicken Marinade

My recipe for a good marinade contains a healthy fat like avocado or olive oil, an acid component (such as red wine vinegar or lemon juice), and plenty of seasoning in the form of dried or fresh herbs and spices. For the recipes here, olive oil and avocado oil can be used interchangeably. My rule of thumb is about 1/2 cup of marinade per 1-1.5 lbs of chicken breasts. I like to marinate for at least 30 minutes to really infuse the flavor. If I’m making ahead, I place the marinated chicken directly in the freezer to save for future meals.

Chicken Breast Dry Rub Recipes

For these marinades, I use my homemade seasoning blends to bring in lots of flavor. They can also be used as a dry rub on any kind of meat – pork, chicken, steak, fish, etc. The different flavor profiles make it easy to customize your meal. One of my favorites is the Homemade Blackened Seasoning Mix for chicken and salmon!

Low Sodium Chicken Marinade

Need to limit sodium in your diet? Steer clear of the packets and bottles marinades! They are often full of excess sodium, sugar, preservatives, and processed vegetable oils. It’s just as easy to make your own chicken marinade, while controlling the ingredients and limiting your sodium intake. Feel free to omit the salt in any of my marinade and seasoning recipes without sacrificing any flavor!

Freezing Marinated Chicken

To freeze these chicken marinade recipes, place desired portions of chicken with marinade in freezer safe plastic bags. Be sure to remove all excess air from the bags, label the bags, and lay flat in the freezer until solid. I like to make big batches of marinade and freeze different sized portions of one serving and larger portions, enough to feed my family of four. Frozen marinated chicken will keep up to 6 months in the freezer. See the instructions below for thawing chicken breasts for grilling or cooking directly from frozen.

How to Cook Marinated Chicken on the Grill

After marinating for at least 30 minutes, the chicken can be cooked on a grill over medium high heat, flipping once throughout cooking. A typical chicken breast will be cooked through after about 5 minutes per side. Cooking time should be increased for larger, thicker chicken breasts. For frozen chicken breasts, simply place in the refrigerator until thawed and grill accordingly.

How to Cook Frozen Chicken in the Air Fryer

If you prefer not to grill your chicken and want a super easy meal for dinner, try the air fryer! The marinated chicken breasts can be cooked right from frozen and come out perfectly cooked and super juicy! To use the air fryer, place frozen chicken breasts in the basket and set the temperature to 370 degrees. Set the timer for 10 minutes, flip the chicken, and cook for an additional 10 minutes or until done. Pro tip…try using these parchment liners to limit the amount of clean up necessary! Note: cooking time may vary depending on the brand of air fryer you have. I own a GoWise 5.8 quart Air Fryer and love it!

Sides for Healthy Chicken Marinades

Need some quick healthy side dish ideas to pair with your chicken? Here are a few of our favorites:

Instant Pot Rice (3 Ways)

Roasted Air Fryer Potatoes

Curried Broccoli Slaw

Herb Roasted Potatoes and Carrots

Greek Wedge Salad with Tzatziki Sauce

Summer Veggie Skillet

Instant Pot Potato Cauliflower Mash

Rainbow Veggie Rice

More Healthy Chicken Recipes

Healthy Orange Chicken

Instant Pot Healing Chicken Soup

Chicken and Green Bean Stir Fry

Instant Pot Salsa Chicken



healthy chicken marinades

healthy chicken marinades

healthy chicken marinade recipes

8 Easy Healthy Chicken Marinade Recipes

8 Easy Healthy Chicken Marinade Recipes (Whole30 Paleo Keto) - Simple, flavorful ingredients come together in these healthy chicken marinade recipes. Also perfect for freezing and make ahead meals! Paleo, Keto, and Whole30 friendly.
5 from 11 votes


Rosemary Dijon Chicken Marinade

  • 1/4 cup olive oil
  • 1/4 cup coconut aminos
  • 1 tablespoon dijon mustard
  • 2 teaspoons minced fresh rosemary
  • 1 teaspoon minced garlic

Lemon Pepper Chicken Marinade

Fajita Chicken Seasoning

  • 1/4 cup avocado oil
  • 1/4 cup lime juice
  • 2 tablespoons homemade taco fajita seasoning

Sesame Ginger Chicken Marinade

Garlic Herb Chicken Marinade

  • 1/2 cup olive oil
  • 1 tablespoon minced garlic
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil

Blackened Chicken Marinade

  • 1/2 cup avocado oil
  • 2 tablespoons Homemade Blackened Seasoning

Mediterranean Chicken Marinade

  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 tablespoons Homemade Mediterranean Seasoning

Honey Garlic Chicken Marinade


  • For each marinade recipe, combine all ingredients together in a bowl or glass measuring cup. Whisk well. Pour marinade over 1-1/5 lbs chicken breast.
  • Refrigerate and marinate for at least 30 minutes.
  • If using immediately, discard marinade and cook chicken until done (no longer pink.)
  • For freezing, add chicken and marinade to a freezer safe bag. Squeeze all air out of the bag. Label and lay flat in freezer. Remove and thaw when ready to use or cook from frozen in the air fryer according to directions above.


Note: nutrition facts listed are for 1 recipe of Lemon Pepper Marinade only (without chicken)
Click here for Homemade Seasoning Blends (Fajita, Mediterranean)
Click here for Blackened Seasoning Mix


Calories: 130kcal, Carbohydrates: 3g, Protein: 1g, Fat: 14g, Saturated Fat: 2g, Sodium: 1mg, Potassium: 56mg, Fiber: 1g, Sugar: 1g, Vitamin A: 16IU, Vitamin C: 6mg, Calcium: 13mg, Iron: 1mg

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