Meal prepping saves time, reduces stress, and ensures flavorful, protein-packed dinners all week long! These four easy chicken marinades allow you to prepare juicy, flavorful chicken in advance and store them in the freezer for up to 3 months.
Each marinade brings a unique flavor profile—whether you’re in the mood for Middle Eastern shawarma, smoky BBQ, spicy Korean gochujang, or zesty Greek lemon pepper chicken, there’s something here for everyone! Simply thaw, cook, and enjoy hassle-free homemade meals.
Why You’ll Love These Meal Prep Chicken Marinades
Perfect for busy schedules – Just thaw & cook!
Versatile cooking methods – Air-fry, grill, bake, or sauté.
Restaurant-style flavors at home – Shawarma, BBQ, Korean Gochujang, and Greek Lemon Pepper.
Freezer-friendly – Store for up to 3 months for quick dinners anytime!
4 Chicken Marinades for Meal Prep
(Each recipe makes 2-3 servings – Scale up for larger portions!)
1. Shawarma Chicken (Middle Eastern-inspired, aromatic & spiced)
- 500g cubed chicken breast
- 2 tbsp yogurt
- 1 tsp ginger-garlic paste
- 2 tsp each tikka masala, salt, cumin, coriander, turmeric, red chili, black pepper powder
- 1 tbsp oil
- ½ tbsp lemon juice
2. BBQ Chicken (Sweet, smoky & tangy)
- 500g cubed chicken breast
- 2 tsp each salt, black pepper, paprika, garlic powder
- 1 tbsp oil
- 3-4 tbsp BBQ sauce
3. Gochujang Chicken (Spicy, savory & umami-packed Korean-style chicken)
- 500g cubed chicken breast
- 1 tbsp gochujang paste
- 1 tbsp soy sauce
- 1 tbsp vinegar
- 1 tbsp brown sugar
- 1 garlic clove, grated
- 1 tsp each salt, black pepper, garlic powder
- 1 tbsp oil
4. Greek Lemon Pepper Chicken (Zesty, creamy & mildly spiced)
- 500g cubed chicken breast
- 2 tbsp Greek yogurt
- 1 tbsp black pepper
- 1 tsp garlic powder
- Salt to taste
- 1 tbsp lemon juice
- 1 tbsp oil
Step 1: Prepare the Marinades
- In separate bowls, combine all the ingredients for each marinade.
- Stir well to coat the chicken evenly in each marinade.
Step 2: Store for Meal Prep
- Divide the marinated chicken into labeled ziplock bags (or airtight containers).
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Store in the freezer for up to 2-3 months.
Step 3: Thaw & Cook the Chicken
- When ready to cook, thaw the chicken in the refrigerator for a few hours or overnight.
- Cook using your preferred method:
Air-fryer: 180°C (350°F) for 10-12 minutes, flipping halfway.
Oven-roasted: 200°C (400°F) for 18-20 minutes, flipping halfway.
Pan-seared: Medium-high heat for 8-10 minutes, stirring occasionally.
Grilled (on skewers or whole pieces): 4-5 minutes per side on a hot grill.
Pro Tips for Perfect Meal Prep Chicken
Adjust salt & spices to your taste before freezing.
Use airtight freezer bags to keep chicken fresh & prevent freezer burn.
Label the bags with the marinade name & date for easy tracking.
For extra tenderness, marinate overnight in the fridge before freezing.
Save time by prepping multiple batches and storing them for different days!
4 Meal Prep Chicken Marinades
Ingredients
Shawarma Chicken
- 500 g chicken breast cut into bit sized cubes
- 2 tbsp yogurt
- 1 tsp ginger-garlic paste
- 2 tsp tikka masala
- 2 tsp salt
- 2 tsp cumin
- 2 tsp coriander
- 2 tsp turmeric
- 2 tsp red chili
- 2 tsp black pepper
- 1 tbsp oil
- ½ tbsp lemon juice
BBQ Chicken
- 500 g chicken breast cut into bite sized cubes
- 2 tsp salt
- 2 tsp black pepper
- 2 tsp paprika
- 2 tsp garlic powder
- 1 tbsp oil
- 3-4 tbsp BBQ sauce
Gochujang Chicken
- 500 g chicken breast cut into bite sized cubes
- 1 tbsp gochujang paste
- 1 tbsp soy sauce
- 1 tbsp vinegar
- 1 tbsp brown sugar
- 1 garlic clove grated
- 1 tsp each salt black pepper, garlic powder
- 1 tbsp oil
Greek Lemon Pepper Chicken
- 500 g chicken breast cut into bite sized cubes
- 2 tbsp Greek yogurt
- 1 tbsp black pepper
- 1 tsp garlic powder
- Salt to taste
- 1 tbsp lemon juice
- 1 tbsp oil
Instructions
- In separate bowls, combine all the ingredients for each marinade.
- Stir well to coat the chicken evenly in each marinade.Divide the marinated chicken into labeled ziplock bags (or airtight containers).
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Store in the freezer for up to 2-3 months.
Frequently Asked Questions (FAQs)
1. How long can I store these marinated chicken recipes in the freezer?
You can store the chicken in a freezer-safe bag for up to 2-3 months. Just thaw before cooking.
2. Can I use boneless chicken thighs instead of chicken breast?
Yes! Chicken thighs work well and stay juicier than breast meat. Adjust the cooking time accordingly.
3. Do I need to thaw the chicken before cooking?
Yes, it’s best to thaw overnight in the fridge. However, you can cook directly from frozen in the air fryer (add 5-7 extra minutes) or oven (add 10 extra minutes at 375°F/190°C).
4. Can I use these marinades for other meats or veggies?
Absolutely! These marinades work great for:
- Shrimp, fish, tofu, or paneer
- Beef or lamb (adjust cooking time accordingly)
- Roasted vegetables (coat and bake at 200°C/400°F for 15-20 minutes)
5. How do I make a meal out of these prepped chicken recipes?
Here are quick & easy meal ideas using your meal-prepped chicken:
- Shawarma Chicken → Wrap it in pita bread with hummus, lettuce, and garlic sauce.
- BBQ Chicken → Serve with coleslaw & sweet potato fries.
- Gochujang Chicken → Pair with jasmine rice, stir-fried veggies & sesame seeds.
- Greek Lemon Pepper Chicken → Add to Greek salad or stuff in a gyro wrap!
