If you’re looking for the best Low Calorie Chicken Marinade, look no further!. Here you’ll find a low calorie chicken marinade for the grill, and directions to make it for chicken breasts, thighs, legs or wings!
Ingredients You’ll Need:
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- 1 tablespoon soy sauce or tamiri
- 1 tablespoon balsamic vinegar
- 1 tablespoon Worcestershire Sauce
- 1 tablespoon honey
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon pepper
- Olive Oil Spray (for grilling)
Low Calorie Chicken Marinade
Healthy Chicken Marinade Meal Prep and Storage
Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later, or add the ingredients to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie Chicken Marinade
More Low Calorie Grilled Recipes:
Low Calorie Chicken Marinade
Equipment
- gallon freezer bag
Ingredients
Marinade Ingredients:
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- 1 tablespoon soy sauce or tamiri
- 1 tablespoon balsamic vinegar
- 1 tablespoon Worcestershire Sauce
- 1 tablespoon honey
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon pepper
- Olive Oil Spray (for grilling)
Chicken Quantities:
- 4 chicken breasts
- 5 chicken thighs
- 6 chicken wings
- 6 chicken legs
Instructions
Marinade Instructions:
- Use a fork to pierce chicken breasts all over. Place in a gallon freezer bag.
- In a separate bowl, combine the marinade ingredients. Then pour the marinade over the chicken.
- Place in the fridge and marinade for 20 minutes to overnight (the longer the better).
- Preheat grill to medium-high heat and brush with olive oil. Transfer the chicken to a plate and the marinade to a sauce pan. Simmer the marinade over medium heat for 5 minutes.
- Lightly spray the chicken with olive oil on all sides.
- Grill the chicken according to the times below, until cooked through with no pink in the center (internal temp 165 degrees).
Grilling Chicken Times:
Chicken Breasts:
- Grill boneless chicken breasts for 6-7 minutes each side, basting with marinade as it cooks.
Chicken Thighs:
- Grill boneless chicken thighs for 4-5 minutes each side, basting with marinade as it cooks.
- Grill bone-in chicken thighs for 10-13 minutes each side, basting with marinade as it cooks.
Chicken Wings:
- Grill chicken wings for 10-13 minutes each side, basting with marinade as it cooks.
Chicken Legs:
- Grill chicken legs for 15-18 minutes each side, basting with marinade as it cooks.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Marinade
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Article History:
- Originally written and published September 30, 2020 by Audrey Johns
- Updated on April 28, 2023 by Audrey Johns