7 Freezer Chicken Meal Prep Marinades

7 Freezer Chicken Meal Prep Marinades:

(adapted from Sweet Peas and Saffron)

Rules for marinating chicken

Answers any questions you might have about these recipes below:

  1. Can I use these marinades without freezing them?  Yes, absolutely.  Pop them in the fridge for 2 hours all the way up to 24 hours.  I don’t recommend marinating longer than that without freezing.
  2. How long can these be frozen?  Up to 3 months.  As everything freezes, the marinating process stops, and starts up again as the chicken thaws.
  3. What if my chicken is already frozen?  Do not thaw your chicken if you are going to freeze again.  Add the marinades to already frozen chicken, and you will still get a ton of flavor from marinating while it thaws.
  4. How to thaw the chicken?  The safest bet is in the fridge overnight, but you can do a rapid-thaw process in cold water for a few hours.  Just make sure your freezer bag is heavy duty so you don’t have any leakage!
  5. Can I grill or pan-fry the chicken? Yes, they can be transferable to the grill and frying pan.  You may wish to shake off excess marinade prior to grilling to prevent flare-ups and/or brush more marinade on while grilling for extra flavor.
  6. One more thing- don’t forget to let your chicken rest after you bake it.  Resting 5-10 minutes at room temperature before slicing will help seal in the juices.

1. Cilantro lime chicken marinade

Cilantro lime chicken marinade has just six simple ingredients and infuses chicken breasts with delicious, aromatic cilantro, lime and garlic flavors. Serve over salad, in tacos, or just as is.
Ingredients
  • 2 lbs boneless Chicken breasts
  • 3 tablespoon olive oil
  • 3 tablespoon lime juice
  • 1/4 cup honey
  • 1 cup cilantro leaves chopped
  • 4 tsp. mince garlic
  • 2 tsp. salt
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked.

2. Sweet Chili Chicken Marinade

Sweet chili chicken marinade has only two ingredients and can be prepared ahead and frozen. This chicken cooks up in a sauce that you can spoon over the cooked chicken breast or rice and veggies.

Ingredients
  • 2 lbs boneless skinless chicken breasts
  • 1/2 cup sweet chili sauce
  • 1/4 cup soy sauce ( I prefer reduced sodium)
  • 4 tablespoons olive oil
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked

3. Jamaican Jerk Chicken Marinade

Shortcut Jamaican jerk chicken marinade that uses simple spices and pantry ingredients and doesn’t require your food processor. Deliciously full of Jamaican spices, and easy to customize the spiciness to your taste. Plus instructions on how to freeze your chicken in the marinade for maximum flavor.
Ingredients
  • 2 lbs of boneless chicken breasts
  • 1 1/2 Tbls.  dried thyme leaves
  • 1 1/2 Tbls. ground allspice
  • 3 tablespoon brown sugar
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 3 teaspoon garlic powder
  • 1 teaspoon cinnamon
  • 1 teaspoon cayenne
  • 3 tablespoon olive oil
  • 1/4 cup lime juice
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked

4. Lemon Ginger chicken marinade

Ginger and lemon chicken marinade has just five simple ingredients. Assemble ahead and freeze your chicken right in the marinade for maximum flavor!
Ingredients
  • 2 lbs boneless skinless chicken breast
  • 3 tablespoon olive oil
  • 1/4 cup lemon juice (juice from 1 lemon)
  • 4 teaspoon minced ginger
  • 2 teaspoon salt
  • optional 1 teaspoon red pepper flakes
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked

5. Honey garlic chicken marinade

Honey garlic chicken marinade has just five ingredients and bakes up with a sweet and savory sauce you can spoon over rice and veggies! Make chicken marinade freezer packs for easy weeknight dinners.
Ingredients
  • 2 lbs boneless, skinless chicken breasts
  • 3 Tablespoon olive oil
  • 1/4 cup soy sauce ( I use reduced sodium)
  • 1/4 cup honey
  • 4 Tablespoons minced garlic

Directions:

  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked

6. Curry yogurt chicken marinade

Curry yogurt chicken marinade has just 5 ingredients and can be prepared in under 5 minutes! Perfect for jazzing up your chicken routine and is delicious served with roasted potatoes, naan bread, or over cauliflower rice.  If you freeze this recipe, be aware that the yogurt will become separated when thawing but don’t let that stop you from freezing a batch or 2 of this.  The fact is, the yogurt gives so much flavor the the chicken that it is one of our favorites.  If it bothers you, keep this one in your pocket as a great short-term (fridge-friendly) marinade.
Ingredients
  • 2 lbs boneless skinless chicken breasts
  • 1/2 cup Plain Greek yogurt
  • 1/4 cup lime juice
  • 2 tsp teaspoon salt
  • 1 Tbls. curry powder
  • 1 Tbls. brown sugar or honey
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked

7.  Chipotle Chicken Marinade

This chipotle chicken marinade is super easy, ultra flavorful, and freezer-friendly! Assemble ahead and freeze for easy weeknight dinners.

Ingredients
  • 2 lbs skinless boneless chicken breasts
  • 3 Tbls. olive oil
  • 3 teaspoon adobo sauce from a can of chipotle peppers
  • 1 teaspoon paprika
  • 1 Tbls. brown sugar
  • 3 Tbls. minced garlic
  • 1/4 cup lime juice
  • 2 teaspoon salt
Directions:
  1. Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.
RefrigeratorMarinate the chicken in the fridge for 2-24 hours.
Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.
To Bake
  1. Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.
  2. For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.
  3. Allow chicken to rest at room temperature for 5-10 minutes before slicing.

To Grill

  1. Heat Grill to medium high heat.
  2. Grill chicken for 6 minutes on one side, turning once and brushing frequently with marinade.
  3. Flip chicken and grill an additional 6 minutes or until chicken is thoroughly cooked