Healthy Marinade Recipes

Find healthy, delicious marinade recipes including steak, chicken and pork marinades. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Balsamic-Dijon Chicken

Rating: 4.75 stars
4
Experiment with various flavored mustards to add a different spin to this simple marinade recipe. It's low in fat and carbs because it's oil- and sugar-free.

Marinated Grilled Vegetable Kebabs

Tender vegetables soak up this tangy marinade and turn delicately smoky and tender on a hot grill. These kebabs make a wonderful side dish with grilled meats or fish.

Balsamic Marinade

Rating: 4 stars
1
Sweet-tart balsamic vinegar spiked with garlic and Italian seasoning makes a fast and flavorful marinade for just about anything you're inspired to grill for dinner.

Plank-Grilled Tuna Steaks

This Asian-inspired grilled tuna recipe is bursting with zesty ginger-lime flavor. Place any leftover ginger, unpeeled, in a freezer bag. It freezes well, and you can peel and grate it as needed from its frozen state.

Teriyaki Marinade

Rating: 5 stars
4
Soy sauce, mirin, brown sugar, garlic and ginger combine in this teriyaki-inspired marinade for grilled chicken or pork chops.

Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage

In this vegetarian grilling recipe, the hot grill gives tofu smokiness and some crispy edges. A BBQ sauce made with gochujang, the hot Korean chile paste, doubles as both a glaze and some sauce to slather on the tofu at the table. Serve with brown rice or farro.

Rosemary-Red Wine Marinade

Rating: 5 stars
1
Richer tasting meats like chicken thighs, beef and lamb work best in this red wine marinade.

Mojito Marinade

Rating: 5 stars
2
The mojito, a Cuban cocktail, is made with rum, lime juice and fresh mint muddled with sugar at the bottom of a tall glass. We turned this refreshing idea into a brightly flavored marinade that works well with any light meat or seafood. Use on: Extra-firm tofu, shrimp, scallops, mahi-mahi, chicken, pork

Pirate Marinade

Rating: 4.86 stars
3
This big, bold marinade recipe was adapted from a local Vermont restaurant and caterer. We make it in huge batches and freeze the extras so we always have it on hand. Use on: Extra-firm tofu, salmon, chicken, duck, pork, beef, lamb

Maple-Bourbon Chicken with Grilled Sweet Potatoes

The sweetness in this Maple-Bourbon Chicken recipe is from the real maple syrup and grilled sweet potatoes. Bacon is also included!

Indian-Spiced Marinade

Rating: 4.5 stars
2
This tangy marinade, spiked with the Indian spice blend garam masala, is a terrific way to enliven chicken, tofu or pork chops.

Tandoori Chicken Thighs with Lemon Couscous

Rating: 4 stars
1
This Tandoori chicken recipe is marinated overnight in yogurt with a blend of aromatic spices and served with a light-tasting couscous full of lemon zest, cilantro, currants, and toasted pine nuts.
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Inspiration and Ideas

Five-Spice Marinade

Soy sauce and five-spice powder infuse your favorite cut of meat or chicken with intense flavor. For perfect balance, pair with Scallion Ginger Dipping Sauce.

Citrus Tilapia with Fruit Salsa

Mild tilapia filets are marinated in an orange-cayenne pepper mixture in this sweet and spicy fish recipe. And because spice is nice--chopped jalapeños are added to the fruit salsa to kick it up the heat just a bit more. Serve over brown rice to round out the meal.

Miso-Ginger Marinade

Asian flavors unite in perfect harmony in this tangy marinade.