10 Macro-Friendly Chicken Marinades to Build Muscle and Burn Fat

And here’s the best part: prepping these marinades is quick and easy. Just add a pound of chicken to a Ziploc bag, pour in one of these marinades, and let it sit in the fridge for at least 12 hours (overnight is even better). Not only do these recipes add flavor, but they’re also easily scalable, perfect for meal prepping or batch cooking.

To keep your high-protein meals exciting and balanced, each marinade offers a different taste profile while staying low on carbs and fats. If you’re looking for even more macro-friendly recipes to keep your meals delicious, download my FREE guide packed with 20 high-protein meal ideas. Whether you're meal-prepping for gains or trimming down for a leaner physique, or just want some fresh ideas in the kitchen, these recipes have you covered.

1. Tabasco Marinade

If you like a little heat, this one's for you. Super low-cal and simple.

• Ingredients:

  • 3 tbsp Tabasco Sauce

  • 1 tsp Garlic Powder

  • 1 tsp Onion Powder

  • 1 tsp Black Pepper

• Macros (per serving):

  • Calories: 15

  • Protein: 0g

  • Carbs: 2g

  • Fats: 0g

    
    

2. Worcester-Lemon Marinade

Tangy and flavorful—great for grilling.

• Ingredients:

  • 3 tbsp Lemon Juice

  • 2 tbsp Olive Oil

  • 1 tbsp Worcestershire Sauce

  • 1 tsp Salt

  • 1 tsp Thyme

  • 2 cloves Garlic, minced

  • 1 tsp Paprika

• Macros (per serving):

  • Calories: 130

  • Protein: 0g

  • Carbs: 3g

  • Fats: 14g

3. Tandoori Style Marinade

Yogurt-based for a protein boost and spices to keep it interesting. 

• Ingredients:

  • 1 cup Yogurt

  • 1 tsp Turmeric

  • 1 tsp Garam Masala

  • 1 tbsp Ginger, minced

  • 2 cloves Garlic, minced

    
    

• Macros (per serving):

  • Calories: 120

  • Protein: 8g

  • Carbs: 10g

  • Fats: 5g

    
    

4. Korean Style Marinade

A bit of heat, a bit of sweet. This one keeps things interesting.

• Ingredients:

  • 3 tbsp Soy Sauce

  • 2 tbsp Water

  • 1 tsp Stevia

  • 1 tsp Red Pepper Flakes

  • 2 cloves Garlic, minced

  • 1 tsp chili sauce

  • 1 tbsp Lemon Juice

  • 1 tsp Onion Powder

  • 1 tsp Ginger, minced

• Macros (per serving):

  • Calories: 25

  • Protein: 1g

  • Carbs: 4g

  • Fats: 0g

    
    

5. Macro-Friendly Chicken Marinade with Lemon and Pepper

Simple and fresh, perfect for a light meal.

• Ingredients:

  • 3 tbsp Lemon Juice

  • 1 tsp Black Pepper

• Macros (per serving):

  • Calories: 10

  • Protein: 0g

  • Carbs: 2g

  • Fats: 0g

6. Teriyaki Marinade

Classic Asian flavors. Keep it low-sodium for a cleaner meal.

• Ingredients:

  • 1/4 cup Soy Sauce

  • 2 tbsp Sherry

  • 1 tsp Stevia

  • 1 tsp Mustard Powder

  • 1 tsp Ginger, minced

  • 2 cloves Garlic, minced

• Macros (per serving):

  • Calories: 30

  • Protein: 1g

  • Carbs: 5g

  • Fats: 0g

7. Jalapeno-Lime Marinade

This is your go-to if you like a little spice with your citrus.

• Ingredients:

  • 1/4 cup Orange Juice

  • 2 tbsp Lime Juice

  • 1 tbsp Honey

  • 1 tsp Cumin

  • 1 tsp Salt

  • 2 cloves Garlic, minced

  • 2 Jalapeno Peppers, chopped

• Macros (per serving):

  • Calories: 45

  • Protein: 1g

  • Carbs: 11g

  • Fats: 0g

8. Italian Marinade

Classic flavors with healthy fats from olive oil. Great for recovery days.

• Ingredients:

  • 2 tbsp Olive Oil

  • 3 tbsp Lemon Juice

  • 2 cloves Garlic, minced

  • 1 tbsp fresh Rosemary, chopped

  • 1 tsp Black Pepper

• Macros (per serving):

  • Calories: 150

  • Protein: 0g

  • Carbs: 2g

  • Fats: 15g

9. Mediterranean Marinade

Olive oil, lemon, and herbs. Healthy fats and a fresh taste.

• Ingredients:

  • 2 tbsp Olive Oil

  • 3 tbsp Lemon Juice

  • 2 cloves Garlic, minced

  • 1 tbsp Oregano

  • 1 tsp Black Pepper

• Macros (per serving):

  • Calories: 140

  • Protein: 0g

  • Carbs: 3g

  • Fats: 14g

10. Honey-Mustard Marinade

A great marinade that doubles as a dipping sauce! 

• Ingredients:

  • 2 tbsp Honey

  • 2 tbsp Dijon Mustard

  • 2 cloves Garlic, minced

  • 1 tsp Black Pepper

• Macros (per serving):

  • Calories: 60

  • Protein: 1g

  • Carbohydrates: 15g

  • Fats: 0g

Scaling Your Marinades for More Chicken

If you’re meal prepping for the week or cooking for a crowd, you’ll likely need to scale up your marinades. Don’t worry, it’s super simple! Just multiply the recipe by the number of pounds of chicken you plan to cook.

Not a fan of doing math while cooking? I get it. That’s why I use this handy Recipe Scaler. Simply plug in the original recipe and your conversion factor, and let it do the work for you.

One quick tip: when scaling up, you don’t always need to double or triple the salt. Sometimes, a little goes a long way, taste and adjust as you go.

Ready to Hit Your Fitness Goals?

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Contact me at loftonfit@gmail.com to discuss how we can design an affordable program that helps you achieve your peak potential.