Want juicy, tender, and flavorful chicken every time? These 8 easy marinades are perfect for grilling, baking, or pan-cooking. Simply mix the ingredients, coat your chicken, and let it marinate for at least 30 minutes.
Each recipe is designed for 1–1.5 lbs of boneless, skinless chicken breast, serving 4 people. They’re WW-friendly, high in protein, and can be adjusted to fit your goals by controlling the amount of oil or sweetener.
Whether you like zesty, sweet, smoky, or spicy flavors, there’s a marinade here to satisfy every craving while keeping your meal healthy and delicious.
1️⃣ Asian Honey Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup soy sauce
- ¼ cup honey
- 2 tbsp rice vinegar
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1 tbsp sesame oil
- 1–1.5 lbs chicken breast
Instructions:
- Whisk all ingredients except chicken.
- Pour over chicken and refrigerate 30 min–6 hrs.
- Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Estimated Macros per Serving:
- Calories: 250 kcal
- Protein: 28 g
- Fat: 7 g
- Carbs: 12 g
- WW Points: 3
2️⃣ Fajita Chicken Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- 2 tbsp lime juice
- 1 tbsp rice vinegar
- 1 tsp chili powder
- ½ tsp ground cumin
- ⅛ tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp minced garlic
- ¼ tsp salt
- ⅛ tsp black pepper
- 1 tbsp fresh chopped cilantro
- 1–1.5 lbs chicken breast
Instructions:
- Whisk all ingredients except chicken.
- Pour over chicken and refrigerate 30 min–6 hrs.
- Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Estimated Macros per Serving:
- Calories: 240 kcal
- Protein: 28 g
- Fat: 9 g
- Carbs: 2 g
- WW Points: 2
3️⃣ Lemon Chicken Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- 2 cloves garlic, minced
- 3 tbsp lemon juice
- ½ tsp ground mustard
- 1 tbsp fresh dill
- ½ tbsp rice vinegar
- 2 tsp honey or maple syrup
- ¼ tsp salt
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 230 kcal
- Protein: 28 g
- Fat: 8 g
- Carbs: 3 g
- WW Points: 2
4️⃣ BBQ Chicken Marinade
Prep Time: 5–10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- ¼ cup BBQ sauce
- 1 tsp chili powder
- ½ tsp smoked paprika
- 2 cloves garlic, minced
- ¼ tsp salt
- ¼ tsp pepper
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 260 kcal
- Protein: 28 g
- Fat: 9 g
- Carbs: 8 g
- WW Points: 4
5️⃣ Teriyaki Chicken Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup soy sauce
- 2 tsp freshly grated ginger
- ½ tsp sriracha
- 2 cloves garlic, minced
- 3 tbsp maple syrup
- 2 tbsp chopped green onions
- 2 tbsp rice vinegar
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 245 kcal
- Protein: 28 g
- Fat: 6 g
- Carbs: 9 g
- WW Points: 3
6️⃣ Italian Chicken Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 tbsp water
- 1 tsp Italian seasoning
- 1 tsp red pepper flakes
- 1 clove garlic, minced
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh basil, chopped
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 230 kcal
- Protein: 28 g
- Fat: 8 g
- Carbs: 2 g
- WW Points: 2
7️⃣ Balsamic Chicken Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- 3 tbsp balsamic vinegar
- 2 cloves garlic, minced
- 1 tbsp fresh basil, chopped
- ¼ tsp salt
- ¼ tsp pepper
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 225 kcal
- Protein: 28 g
- Fat: 8 g
- Carbs: 2 g
- WW Points: 2
8️⃣ Jalapeño Garlic Marinade
Prep Time: 10 min
Marinate: 30 min – 6 hrs
Cook Time: 20–30 min
Servings: 4
Ingredients:
- ¼ cup olive oil
- 2 jalapeños, seeded and finely chopped
- 4 cloves garlic, minced
- Juice of 1 lime
- 1 tbsp honey
- Salt & pepper, to taste
- 1–1.5 lbs chicken breast
Instructions:
Bake at 400°F for 20–30 min or grill until internal temp reaches 165°F.
Whisk all ingredients except chicken.
Pour over chicken and refrigerate 30 min–6 hrs.
Estimated Macros per Serving:
- Calories: 240 kcal
- Protein: 28 g
- Fat: 8 g
- Carbs: 3 g
- WW Points: 2
Cooking Notes:
- Bake at 400°F for 20–30 min or grill until internal temperature reaches 165°F.
- Discard leftover marinade or boil thoroughly if using as sauce.
- Each recipe yields 4 servings and is perfect for meal prep.
