14 Easy Chicken Marinades for Meal Prep Day

Everyone needs these 14 easy chicken marinades for meal prep day. They are so quick to put together and save so much time throughout the week. Also variety is the spice of life! 

So i have wanted to meal prep for years but I always feel like it is such a mission and I ain’t got time for no missions. Some days, you don’t want to cook and some days you can’t cook. That’s life. Things happen.

If I could be as organised as anyone, I would choose my mum. In my view, she is one of the most organised people on the planet. I haven’t inherited that from her unfortunately. All your fault dad. She has stacks of home made ‘just in case’ meals already prepped in the freezer (probably because she has 11 grandkids, or maybe 12..Im a pro at this counting stuff). Anyway she even has picnic friendly stuff that you don’t have to deep fry (I took some with me on my way to Bradgate Park a couple of weeks ago). As well as a curry base that she pre prepares and also the usual garlic, ginger, green chilli pastes that are ready for use as and when required. During busy times, she just gets on with things and has a meal on the table for all the hungry people milling about pretty sharpish because she doesn’t really have much family around to rely upon. I mean when my Grandad passed away, she was sorting food out for a heck of a lot of people herself (Obviously we helped out but she was so quick, she didn’t really need us!). 

Anyway, these 14 chicken marinades provide some variety and bags of flavour. Also they are freezer friendly! WOOO. They are great for sandwiches in packed lunches too. 

Whilst I don’t cut out sauces completely (Soy sauce for one is a dear friend of mine), I avoid store bought marinades because they are full of nasties like high fructose corn syrup. Plus its cheaper..Imagine buying sauces/marinades for 14 meals. 

It couldn’t be easier to put these marinades together – think oil, acid and spices. I always use a Ziplock or Sealable bag to marinade chicken in and then pop into the fridge. I also give them their own shelf because they deserve it. Ok not really because of that..I label and pop all the bags into a large tray and keep them away from other food to avoid any contamination. If I don’t use any of the marinated chicken within 2 days, I pop them in the freezer to use at a later date. I do like a yoghurt marinade (Greek or Tandoori) but I find that they aren’t great in the freezer, so if you want to make a Greek or Tandoori Chicken recipe, pop in all the normal ingredients without the yoghurt (if you are going to freeze).

MARINADES

All the recipes below provide:

Serving Size – 2 Chicken Breasts or 1/2 lb (Serves 2)

Notes – Seal bag tightly making sure you press all the air out of the bag and spread the marinade over the chicken. These marinades keep for up to 3 months in the freezer. 

Mustard and Honey Marinade

Ingredients: 1 tbsp Honey, 1 tbsp Mustard, 1/4 tsp Paprika powder, 1 tsp Garlic Powder, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Black Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Coriander and Lime Marinade

Ingredients: 1 tsp Cumin,1/2 tsp Red Chilli Powder, Large Handful Coriander, 2 tbsp Lime Juice, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Pepper

Directions: Add the cumin, red chilli, coriander, lime juice, olive oil and salt and pepper to a blender. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Place in the fridge to marinade for 30 minutes or overnight.

Jerk Marinade 

Ingredients: 1 tsp Thyme, 1/2 tsp All Spice, 1 tbsp Brown Sugar,  1 tsp Garlic Powder, 1 tsp Onion Powder, 1/4 tsp Cinnamon Powder, 1/2 tsp Cayenne Pepper, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Black Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Lemon Pepper Marinade

Ingredients: 1 clove Garlic crushed, 3 tbsp Lemon Juice, 2 tbsp Olive Oil, 1 tbsp Black Pepper, 1/2 tsp Salt

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Mango and Lime Marinade

Ingredients: 1/2 Mango cubed, 1 clove Garlic crushed, 1 tbsp Lime Juice, 1 tbsp Fish Sauce, 1 tsp Brown Sugar,  2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Turmeric Mustard Marinade

Ingredients: 2 tbsp Mustard, 1 tsp Turmeric Powder, 1 tsp Cumin Powder, 1 tsp Brown Sugar, 2 tbsp Olive Oil,1/2 tsp Salt, 1/2 tsp Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Coconut Curry Marinade

Ingredients: 2 tbsp Curry Powder, 3 tbsp Coconut Milk, 1 tbsp Lemon Juice, 1 tsp Cumin Powder, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Hoisin Marinade

Ingredients: 1 tsp Sriracha or hot sauce of your choice, 2 cloves Garlic crushed, 2 tbsp Lemon Juice, 2 tbsp Hoisin Sauce, 1 tbsp Soy Sauce, 1 tsp Rice Vinegar, 1 tsp Honey, 2 tbsp Sesame Oil, 1/2 tsp Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Cajun Marinade

Ingredients: 1 tbsp Smoked Paprika,  2 cloves Garlic crushed, 1 tbsp Lemon Juice, 1 tsp Onion Powder, 1/2 tsp Dreid Oregano, 1/2 tsp Dried Thyme, 1/2 tsp Cayenne Powder, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Black Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Soy, Honey, Garlic and Ginger Marinade

Ingredients: 2 Cloves Garlic crushed, 1 tsp Crushed Ginger, 2 tbsp Soy Sauce, 1 tbsp Honey,  2 tbsp Olive Oil, 1/4 tsp Salt, 1/2 tsp Black Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Chipotle Marinade

Ingredients: 1 tbsp Chipotle Paste (I got mine from Marks and Spencer), 1 clove Garlic crushed,  1 tbsp Lime Juice, 2 tbsp Olive Oil, 1/2 tsp Salt, 1/2 tsp Black Pepper

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight.

Sweet Chilli Marinade

Ingredients: 2 tbsp Soy Sauce, 3 tbsp Sweet Chili Sauce, 2 tbsp Olive Oil

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight. 

Pomegranate Mollasses Marinade

Ingredients: 1 tbsp Sumac, 2 Cloves Garlic crushed, 1/2 tsp Chilli Flakes, 1 tbsp Tomato Puree, 2 tbsp Pomegranate Mollasses, 2 tbsp Olive Oil

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight. 

 Harissa Marinade

Ingredients: 2 tbsp Harissa Paste,  2 tbsp Lemon Juice, 2 tbsp Olive Oil

Directions: Add all the ingredients to a small bowl and mix. Add the chicken to a freezer safe ziplock bag and pour in the marinade. Seal tightly making sure you press all the air out of the bag and spread the marinade over the chicken. Place in the fridge to marinade for 30 minutes or overnight. 

How to Cook –  

These instructions are for 1/2 lb chicken breast. All these recipes can be doubled.  

The cook time will vary depending on size and thickness of chicken breast but as a general rule, cook the chicken until the juices run clear when you cut into the thickest part of the breast. 

I always pan fry chicken breast for 5 – 6 minutes per side on a medium flame. With these recipes you are literally emptying the bag into the pan, because the oil is already in the bag. If you want to avoid the oil, skip it and use spray oil instead. You can also bake in the oven for 30 minutes on Gas Mark 6.