2 Chicken Marinades for Meal Prep

Total Time: 5 minutes
Serving Size: ~4 oz cooked chicken
Number of Servings: 4 (per marinade recipe)
Calories & Macros per Serving (estimates):

• Honey Mustard: 220 Calories | 10g Fat | 8g Carbs | 25g Protein

• Smoky Tamari: 230 Calories | 12g Fat | 2g Carbs | 26g Protein

Honey Mustard Chicken Marinade

Ingredients

• 1 lb chicken thighs

• 2 tbsp mustard

• 2 tbsp honey

• 1 tbsp olive oil

• Juice of ½ lemon

• Salt & pepper to taste

Instructions

1. Combine all ingredients in a bowl or zip-top bag.

2. Add chicken thighs and coat evenly with marinade.

3. Marinate in the fridge for at least 30 minutes (or up to 24 hours).

4. Cook using your preferred method: grill, bake, or pan-sear.

Smoky Tamari Chicken Marinade

Ingredients

• 1 lb chicken thighs

• 2 tbsp tamari

• 1 tbsp avocado oil

• 1 tsp paprika

• 1 tsp garlic powder

• Salt & pepper to taste

Instructions

1. Mix all ingredients in a bowl until well combined.

2. Add chicken and stir or massage until coated.

3. Marinate in the fridge for at least 30 minutes (or overnight).

4. Cook as desired—great grilled, baked, or air-fried.

Tips

• These marinades work best with boneless skinless chicken thighs but can be used with breasts too.

• Double the recipe if meal prepping.

• For juicy results, don’t overcook your chicken (internal temp: 165°F / 74°C).

• You can also freeze the marinated chicken for later use—just thaw overnight in the fridge before cooking.