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

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.
By Carolyn Casner

Creamy Shallot Dressing

Tangy and luscious, this creamy vinaigrette has an ideal balance of sweet and savory from honey tempered by buttermilk and Dijon. Use it to marinate chicken or fish, slather your greens with it, or use it as a dip for veggies.
By Carolyn Casner

Honey-Garlic Dressing

This versatile dressing pairs well with bitter greens, cucumbers and even with shrimp when used as a quick marinade before sautéing or grilling.
By Carolyn Casner

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.
By EatingWell Test Kitchen

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.
By Diabetic Living Magazine

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.
By EatingWell Test Kitchen

Rosemary-Red Wine Marinade

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

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.
By Bruce Aidells

Pirate Marinade

Rating: 5 stars 4
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
By EatingWell Test Kitchen

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
By EatingWell Test Kitchen

Flank Steak with Coffee-Peppercorn Marinade

Rating: 4.5 stars 3
Coffee has a remarkable affinity with beef. Here, it is complemented by balsamic vinegar, garlic and crushed peppercorns.
By Beth-Ann Bove

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.
By Diabetic Living Magazine

Inspiration and Ideas

31 Vinaigrettes That Make Great Marinades
You could even double the recipe for a side salad dressing that perfectly complements your main dish.
Indian-Spiced Marinade
Rating: Unrated 2
This tangy marinade, spiked with the Indian spice blend garam masala, is a terrific way to enliven chicken, tofu or pork chops.
Jerk Paste Marinade

This jerk paste recipe gets heat from a Scotch bonnet pepper, sweetness from a little brown sugar, acid from lime juice and cider vinegar and classic jerk flavors from three spices. Perfect for chicken, pork or shrimp, serve with rice or in tacos. For the best flavor, marinate meat (or shrimp) for about 1 hour before cooking.