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!
Marinated chicken is so delicious on the grill, and this recipe will help you make it for a fraction of the calories!
Most marinades for chicken have 1/3-1/2 cup of oil! And that’s just not necessary! This marinade for chicken grilled calls for olive oil spray (my low calorie trick). Plus lots of low calorie high flavor ingredients!
Low Calorie Chicken Marinade
What You’ll Find in this Article:
Ingredients for Healthy Chicken Marinade
When making a chicken marinade for the grill, you want ingredients that help tenderize the chicken! That’s why this chicken marinade recipe calls for the juice of an entire lemon!
Chicken Marinade Shopping List:
- Lemon
- Dijon mustard
- Honey
- Soy sauce or tamiri
- Balsamic vinegar
- Worcestershire Sauce
- Garlic powder
- Pepper
- Chicken (your desired cut)
- Olive oil spray (for grilling)
How to Make Healthy Chicken Marinades
I love making this marinated chicken on the grill! But you can also make it on the stovetop! Just follow the directions, but use a cart iron skillet instead of the grill!
I have also included directions for grilling every cut of a chicken in this healthy marinade. This way you have chicken grilling times handy.
How to Make Low Calorie Marinade for Chicken:
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 Times for Chicken:
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.
Low Calorie Chicken Marinade Recipe
You can use this chicken marinade for chicken breasts, wings, thighs or even drumsticks!
This chicken marinade for the grill is low in calories and high in flavor! Trust me… you don’t need a lot of oil to make great marinades for chicken!
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
Nutrition and Calories in Low Calorie Marinade
What to Read Next:
Lose Weight By Eating Cookbooks
Share this Low Calorie Recipe:
Article History:
- Originally written and published September 30, 2020 by Audrey Johns
- Updated on April 28, 2023 by Audrey Johns
