I perfected The Best Grilled Chicken Marinade with a handful of pantry staples and one unexpected twist that will make you want the recipe.
I can’t stop bragging about this marinade because it actually does what it promises. I mix extra-virgin olive oil with lots of garlic and let it sit until the smell makes me impatient, then I wonder why I ever used boring sauces before.
I wont lie, sometimes I forget and taste-test more than I should, but thats part of the fun. It works great if you want The Best Grilled Chicken Marinade or need Marinated Chicken In Oven that stays juicy and not rubbery.
You might think it sounds too simple, but give it one try and you’ll be hooked.
Ingredients
- Chicken breasts: Lean protein, builds muscle, low carbs, absorbs flavors real good.
- Extra virgin olive oil: Healthy monounsaturated fat, adds richness and helps marinade cling.
- Lemon juice and zest: Bright vitamin C, adds tang and cuts richness, smells fresh.
- Soy sauce: Umami saltiness, adds savory depth, but watch sodium levels.
- Dijon mustard: Tangy, little heat, helps emulsify marinade so it coats chicken.
- Honey or maple syrup: Sweetener that balances acid, gives caramelized color when cooked.
- Garlic: Adds pungent savory punch, contains antioxidants and immune boosting compounds.
- Smoked paprika: Smoky flavor, adds warmth and color without adding heat.
- Oregano and herbs: Herby aromatics, antioxidants, fresh parsley adds brightness when sprinkled.
- Worcestershire sauce: Complex umami tang, tiny bit of sweetness and depth.
- Black pepper: Pungent heat, enhances other flavors, tiny kick each bite.
- Red pepper flakes: Adds heat if you want, use sparingly for balance.
Ingredient Quantities
- 1 1/2 to 2 lb boneless skinless chicken breasts (about 4 small or 2 large)
- 1/3 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice (about 1 large lemon)
- 1 tbsp lemon zest
- 2 tbsp low-sodium soy sauce
- 2 tbsp Dijon mustard
- 2 tbsp honey or maple syrup
- 3 garlic cloves, minced (about 1 tbsp)
- 1 tsp Worcestershire sauce
- 1 tsp kosher salt (or 3/4 tsp table salt)
- 1/2 tsp freshly ground black pepper
- 1 tsp smoked paprika
- 1 tsp dried oregano (or 1 tbsp fresh, chopped)
- 1/4 tsp red pepper flakes, optional
- 1 tbsp chopped fresh parsley or cilantro, optional
How to Make this
1. Trim any excess fat and, if breasts are uneven, butterly or press them to about 1 1/2 to 2 lb total so they’re roughly same thickness for even cooking.
2. In a bowl whisk together 1/3 cup extra virgin olive oil, 1/4 cup fresh lemon juice, 1 tbsp lemon zest, 2 tbsp low sodium soy sauce, 2 tbsp Dijon mustard, 2 tbsp honey or maple syrup, 3 minced garlic cloves, 1 tsp Worcestershire sauce, 1 tsp kosher salt or 3/4 tsp table salt, 1/2 tsp freshly ground black pepper, 1 tsp smoked paprika, 1 tsp dried oregano or 1 tbsp fresh chopped, and 1/4 tsp red pepper flakes if you like heat. Whisk good until it looks emulsified.
3. Put chicken and marinade in a large zip top bag or shallow dish, press out the air and make sure every piece is coated, squish the bag a few times so the marinade gets into the meat. Refrigerate at least 30 minutes and up to 4 hours for best flavor, you can push to 8 hours if careful but the lemon will start to change texture after too long.
4. When ready to cook take the chicken out of the fridge about 20 minutes before so it loses the chill, and give each piece a quick pat with paper towel to remove excess marinade for a better sear.
5. For grilling preheat grill to medium high about 400 F, oil the grates, grill chicken 4 to 6 minutes per side depending on thickness until an instant read thermometer reads 165 F in the thickest part. For baking preheat oven to 425 F, place chicken on a rimmed baking sheet and bake 18 to 22 minutes until 165 F.
6. If you want extra color and crust after baking, hit the chicken under the broiler for 1 to 2 minutes but watch it close so it doesn’t burn.
7. Transfer cooked chicken to a plate, loosely tent with foil and rest 5 minutes so the juices redistribute, then slice against the grain.
8. Sprinkle with 1 tbsp chopped fresh parsley or cilantro if you like, and serve over salad, rice, or in sandwiches. If you saved any marinade, reheat it to a boil for a minute before using as sauce, do not pour raw marinade over cooked chicken without boiling.
Equipment Needed
1. Cutting board
2. Sharp chef’s knife
3. Meat mallet or rolling pin (to even or butterfly breasts)
4. Measuring cups and spoons
5. Large mixing bowl and whisk
6. Zip-top bag or shallow dish for marinating
7. Paper towels
8. Instant-read thermometer
9. Tongs
10. Rimmed baking sheet (or prep for the grill grates)
FAQ
The Best Chicken Breast Marinade Recipe Substitutions and Variations
- Extra virgin olive oil: swap with avocado oil for a higher smoke point, grapeseed oil for a neutral taste, or melted butter for a richer finish.
- Fresh lemon juice: use lime juice for a similar bright zing, or white wine vinegar or apple cider vinegar diluted with a little water if you dont have fresh lemons.
- Low sodium soy sauce: replace with tamari to make it gluten free, or coconut aminos for a soy free option, or just use regular soy sauce if you like it saltier.
- Honey or maple syrup: try brown sugar or agave nectar, or a spoonful of molasses for deeper flavor, or skip the sweetener and add a bit more mustard to balance.
Pro Tips
1. Even thickness matters. Pound or butterfly the breasts until they’re about three quarters of an inch at the thickest part so they cook evenly, otherwise the thin bits dry out while the center is still raw.
2. Watch the lemon. Acid in the marinade will tenderize but if you go too long the texture gets mealy, so stick to a few hours. If you want longer flavor time swap half the lemon for a mild yogurt or extra oil to slow the acid action.
3. Pat dry and protect the sugar. Wipe off excess marinade before searing or grilling so the honey wont burn, then if you want a glossy finish boil the reserved marinade and brush it on at the end.
4. Use an instant read thermometer and rest. Pull the chicken when it hits about 160 F, tent it for 5 minutes so carry over brings it to 165 F, then slice against the grain for juicier pieces.
The Best Chicken Breast Marinade Recipe
I perfected The Best Grilled Chicken Marinade with a handful of pantry staples and one unexpected twist that will make you want the recipe.
4
servings
630
kcal
Equipment: 1. Cutting board
2. Sharp chef’s knife
3. Meat mallet or rolling pin (to even or butterfly breasts)
4. Measuring cups and spoons
5. Large mixing bowl and whisk
6. Zip-top bag or shallow dish for marinating
7. Paper towels
8. Instant-read thermometer
9. Tongs
10. Rimmed baking sheet (or prep for the grill grates)
Ingredients
1 1/2 to 2 lb boneless skinless chicken breasts (about 4 small or 2 large)
1/3 cup extra-virgin olive oil
1/4 cup fresh lemon juice (about 1 large lemon)
1 tbsp lemon zest
2 tbsp low-sodium soy sauce
2 tbsp Dijon mustard
2 tbsp honey or maple syrup
3 garlic cloves, minced (about 1 tbsp)
1 tsp Worcestershire sauce
1 tsp kosher salt (or 3/4 tsp table salt)
1/2 tsp freshly ground black pepper
1 tsp smoked paprika
1 tsp dried oregano (or 1 tbsp fresh, chopped)
1/4 tsp red pepper flakes, optional
1 tbsp chopped fresh parsley or cilantro, optional
Directions
- Trim any excess fat and, if breasts are uneven, butterly or press them to about 1 1/2 to 2 lb total so they’re roughly same thickness for even cooking.
- In a bowl whisk together 1/3 cup extra virgin olive oil, 1/4 cup fresh lemon juice, 1 tbsp lemon zest, 2 tbsp low sodium soy sauce, 2 tbsp Dijon mustard, 2 tbsp honey or maple syrup, 3 minced garlic cloves, 1 tsp Worcestershire sauce, 1 tsp kosher salt or 3/4 tsp table salt, 1/2 tsp freshly ground black pepper, 1 tsp smoked paprika, 1 tsp dried oregano or 1 tbsp fresh chopped, and 1/4 tsp red pepper flakes if you like heat. Whisk good until it looks emulsified.
- Put chicken and marinade in a large zip top bag or shallow dish, press out the air and make sure every piece is coated, squish the bag a few times so the marinade gets into the meat. Refrigerate at least 30 minutes and up to 4 hours for best flavor, you can push to 8 hours if careful but the lemon will start to change texture after too long.
- When ready to cook take the chicken out of the fridge about 20 minutes before so it loses the chill, and give each piece a quick pat with paper towel to remove excess marinade for a better sear.
- For grilling preheat grill to medium high about 400 F, oil the grates, grill chicken 4 to 6 minutes per side depending on thickness until an instant read thermometer reads 165 F in the thickest part. For baking preheat oven to 425 F, place chicken on a rimmed baking sheet and bake 18 to 22 minutes until 165 F.
- If you want extra color and crust after baking, hit the chicken under the broiler for 1 to 2 minutes but watch it close so it doesn’t burn.
- Transfer cooked chicken to a plate, loosely tent with foil and rest 5 minutes so the juices redistribute, then slice against the grain.
- Sprinkle with 1 tbsp chopped fresh parsley or cilantro if you like, and serve over salad, rice, or in sandwiches. If you saved any marinade, reheat it to a boil for a minute before using as sauce, do not pour raw marinade over cooked chicken without boiling.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 244g
- Total number of serves: 4
- Calories: 630kcal
- Fat: 24.6g
- Saturated Fat: 3.3g
- Trans Fat: 0.1g
- Polyunsaturated: 2.5g
- Monounsaturated: 15g
- Cholesterol: 178mg
- Sodium: 600mg
- Potassium: 855mg
- Carbohydrates: 14g
- Fiber: 0.5g
- Sugar: 11.5g
- Protein: 76g
- Vitamin A: 200IU
- Vitamin C: 4.3mg
- Calcium: 13mg
- Iron: 2.2mg
