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Five labeled freezer bags filled with different chicken marinades ready to freeze for meal prep

5 Easy Chicken Marinades (Freezer Meal Prep)

Five freezer-friendly chicken marinades ready in 20 minutes. Choose your flavor: lemon herb Dijon, buffalo, Greek lemon, teriyaki, or balsamic tomato. Prep once, cook all week.
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Prep Time 15 minutes
Course Dinner, Main Course, Lunch
Cuisine American, Mediterranean, Asian
Servings 4
Calories 270 kcal

Equipment

  • 5 reusable freezer bags linked my amazon bags in notes

Ingredients
  

LEMON HERB DIJON MARINADE

  • 4 large chicken breasts about 1.5 lbs
  • 1/4 cup olive oil
  • 2 medium lemons, just & zest
  • 4 cloves garlic minced
  • 1 tablespoon fresh thyme, chopped (or 1/2 tablespoon dried)
  • 1 tablespoon Dijon mustard
  • Salt & pepper to taste

HONEY BUFFALO MARINADE

  • 4 large chicken breasts about 1.5 lbs
  • 1/4 cup Frank's hot sauce
  • 3 tablespoons ghee or soft butter or coconut oil
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon garlic powder
  • 1 teaspoon smoked paprika
  • 2 tablespoons honey
  • Salt & pepper to taste

GREEK LEMON MARINADE

  • 4 large large chicken breasts about 1.5lbs
  • 1/4 cup olive oil
  • 2 lemons, juiced & zested
  • 4 cloves garlic, minced
  • 1 tablespoon fresh oregano, chopped (or dried)
  • 1 tablespoon fresh thyme, chopped (or dried)
  • Salt & pepper to taste
  • 1/2 cup Greek yogurt or coconut yogurt
  • 2 tbsp Greek seasoning

TERIYAKI MARINADE

  • 4 large chicken breasts about 1.5 lbs
  • 1/3 cup tamari or soy sauce / coconut aminos
  • 3 tablespoons raw honey
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon fresh grated ginger
  • 3 cloves garlic, minced
  • Sesame seeds optional

BALSAMIC TOMATO MARINADE

  • 4 large chicken breasts about 1.5 lbs
  • 1/8 cup olive oil
  • 1/4 cup dark balsamic vinegar
  • Salt & pepper to taste
  • 2 cloves fresh garlic, minced
  • 1/4 cup sun dried tomatoes, chopped
  • 1 small sweet onion, chopped
  • 1 tablespoon honey
  • 1-2 tablespoons fresh basil, chopped (or dried)
  • 1-2 tablespoons fresh oregano, chopped (or dried)
  • 1-2 tablespoons fresh thyme, chopped (or dried)

Instructions
 

  • Choose your marinade variation above and whisk all ingredients together in a bowl. Place chicken breasts into reusable freezer bags and divide evenly.
    Teriyaki chicken marinade with ginger and sesame in freezer bag
  • Pour your chosen marinade into each bag.Squeeze out as much air as possible before sealing. This prevents freezer burn and speeds up thawing. Lay bags flat in the freezer while they freeze. Stack easily without taking up space.
    Lemon herb Dijon chicken marinade in freezer bag with fresh lemon zest and herbs visible
  • When ready to cook, thaw overnight in the refrigerator.Cook using your preferred method:Sheet pan: Bake at 375°F for 25-30 minutes until cooked through.
    Buffalo chicken marinade in freezer bag with red sauce and spices
  • Grill: Cook at medium-high heat for 6-8 minutes per side.
    Pressure cooker: High pressure for 10-12 minutes, quick release.
    Air fryer: 375°F for 12-15 minutes, shake halfway through.
    Balsamic tomato chicken marinade with sun dried tomatoes and fresh herbs in freezer bag
  • Serve with high-fiber vegetables on the side.
    Greek lemon chicken marinade with fresh herbs and yogurt in freezer bag

Notes

Storage: Marinades keep in the freezer for up to 3 months. Thaw overnight in the refrigerator before cooking. Do not refreeze after thawing.
Freezer bags: Use reusable freezer bags to reduce waste and save money over time. I love these one's from Amazon. 
Cooking flexibility: These marinades work with any cooking method. Choose what works best for your schedule that day.
Notes:
  • I use Nelson Olive Oil for its high polyphenol content and fresh, peppery finish. You can grab it here: [NELSON OLIVE OIL LINK] and use my code "REJOICE-10" for a 10% discount.
  • Quality matters of spices can make all the difference in both the flavour of your meals and nutrient quality. I get mine from OM Foods: [OM FOODS LINK] with my discount code "REJOICE".
  • I use this reusable bags from amazon to save money and reduce waste of disposable bags, wash and reuse for your next freezer meal
  • Calories per marinade range from 270-300 per serving