High Protein Chicken Marinade for Meal Prep
When it comes to meal prepping, chicken is often a go-to protein for many. It’s versatile, affordable, and packed with essential nutrients. However, plain chicken can get boring quickly. That’s where a high protein chicken marinade comes in! This recipe will not only enhance the flavor of your chicken but also keep it moist and tender, making it perfect for your weekly meal prep. With just a few simple ingredients, you can transform your chicken into a delicious dish that you’ll look forward to eating all week long.
Recipe Details
Prep Time: 10 minutes
Cook Time: 20-25 minutes
Total Time: 30-35 minutes
Servings: 4
Ingredients
- 1 lb boneless, skinless chicken breasts
- 1/4 cup olive oil
- 3 tbsp soy sauce
- 2 tbsp apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 tsp dried oregano
- 1 tsp dried thyme
Instructions
- In a medium bowl, whisk together the olive oil, soy sauce, apple cider vinegar, Dijon mustard, honey, minced garlic, smoked paprika, black pepper, salt, oregano, and thyme until well combined.
- Place the chicken breasts in a resealable plastic bag or a shallow dish.
- Pour the marinade over the chicken, ensuring that each piece is well coated.
- Seal the bag or cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to 24 hours for maximum flavor.
- Preheat your grill or oven to 375°F (190°C).
- If grilling, cook the chicken for about 6-8 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- If baking, place the chicken on a baking sheet and bake for 20-25 minutes, or until cooked through.
- Remove the chicken from the grill or oven, and let it rest for 5 minutes before slicing.
- Serve immediately or let cool before storing in meal prep containers for the week.
Why Use a Marinade?
Marinating chicken not only enhances the flavor but also helps tenderize the meat. The acid in the marinade, such as apple cider vinegar, breaks down proteins, making the chicken juicier. This is especially beneficial when prepping chicken for the week, as it ensures that every bite remains flavorful and moist, even after reheating.
Meal Prep Tips
To make your meal prep even easier, consider cooking multiple batches of chicken at once. You can double or triple the marinade recipe, allowing you to prepare several meals in one go. Once cooked, let the chicken cool completely before slicing and storing in airtight containers. This will help maintain freshness throughout the week.
Serving Suggestions
This high protein chicken can be served in various ways. Pair it with brown rice, quinoa, or a fresh salad for a balanced meal. You can also slice the chicken and add it to wraps or sandwiches, making it a versatile addition to your meal prep routine. The marinade’s flavors work well with a variety of side dishes, from roasted vegetables to grain bowls.
Storage Instructions
Cooked chicken can be stored in the refrigerator for up to 4 days. If you want to keep it longer, consider freezing the marinated chicken before cooking. Simply place it in a freezer-safe bag, and it can last up to 3 months. When you’re ready to use it, just thaw in the refrigerator overnight and then cook as instructed.
Frequently Asked Questions
Can I use other cuts of chicken?
Absolutely! This marinade works great with chicken thighs, drumsticks, or even whole chickens. Just adjust the cooking time based on the cut you choose.
Is this marinade gluten-free?
To make this marinade gluten-free, substitute regular soy sauce with tamari or a gluten-free soy sauce alternative.
Can I add more spices?
Yes! Feel free to experiment with different spices and herbs according to your taste. Adding a pinch of cayenne pepper for heat or fresh herbs like cilantro or parsley can elevate the flavors.
How do I know when the chicken is done cooking?
The best way to ensure chicken is fully cooked is by using a meat thermometer. The internal temperature should reach 165°F (75°C) to be safe for consumption.
Conclusion
This high protein chicken marinade is a game-changer for meal prep enthusiasts. Not only does it provide a quick and easy way to infuse flavor into your chicken, but it also helps keep your meals exciting throughout the week. By using this marinade, you’re setting yourself up for a week of delicious, nutritious meals that are both satisfying and healthy. Give this recipe a try, and you won’t be disappointed!
