Zesty Lemon Herb Grilled Chicken Marinade
A reliable, easy chicken marinade that tenderizes chicken breasts or thighs and adds bright, zesty flavor perfect for summer grilling or quick weeknight meals.
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 25 min
- Yield: 4 servings 1x
- Category: Dinner
- Method: Grilling
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice
- 2 tablespoons soy sauce
- 1 tablespoon Dijon mustard
- 4 cloves garlic, minced
- 1 tablespoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- In a medium bowl, whisk together the olive oil, lemon juice, soy sauce, Dijon mustard, minced garlic, oregano, thyme, salt, pepper, and red pepper flakes if you are using them. This creates your best chicken marinade base.
- Place 1.5 pounds of chicken (breasts or thighs) into a large zip-top bag or shallow dish.
- Pour the marinade over the chicken, making sure all pieces are coated.
- Seal the bag or cover the dish. Refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor penetration. Do not marinate longer than 4 hours, especially with lemon juice.
- Remove the chicken from the marinade and discard the excess liquid. Pat the chicken slightly dry before grilling.
- Grill over medium-high heat for 6-8 minutes per side, or until the internal temperature reaches 165 degrees Fahrenheit.
Notes
- For meal prep chicken, cook the chicken and store it in airtight containers for up to 4 days.
- You can substitute dried rosemary for thyme if you prefer a stronger herb flavor.
- If grilling chicken breasts, pound them to an even thickness before marinating to promote even cooking.
Nutrition
- Serving Size: 4 oz cooked chicken
- Calories: 220
- Sugar: 1
- Sodium: 350
- Fat: 11
- Saturated Fat: 1.5
- Unsaturated Fat: 9.5
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0.5
- Protein: 28
- Cholesterol: 85