BBQ Chicken Marinade
This BBQ Chicken Marinade delivers 39g protein and 248 calories per serving as a 4-serving stovetop preparation. Apply it to batch chicken breasts for multiple meal variations throughout the week without cooking separate proteins. Maximizes protein-to-calorie ratio, ideal for lifters tracking macros across diverse meal formats.
Ingredients
- •Ketchup(60g)
- •Maple syrup(15g)
- •Vinegar, Apple Cider(15g)
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Paprika, Smoked(10g)
- •Cumin, Ground(5g)
- •1 teaspoon kosher salt
- •Garlic powder(5g)
- •1/2 teaspoon ground black pepper
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1In a small bowl, stir together the ketchup, maple syrup, vinegar, Worcestershire, smoked paprika, cumin, salt, garlic powder, and black pepper.
- 2Pat the chicken dry (if using chicken breasts, pound them into an even thickness). Place in a sturdy ziptop bag or a small dish that will hold it snugly. Add the marinade. Seal the bag, squeezing out as much air as possible (if using). Turn to coat the chicken in the marinade.
- 3Refrigerate the chicken in the BBQ marinade for at least 2 hours or up to 1 day. Cook as desired—see Grilled Chicken Breast, Grilled Chicken Thighs, Baked BBQ Chicken Breast, and Smoked Chicken Breast for cooking methods.
Nutrition — Per Serving
248
calories
39g
protein
5g
fat
- Carbohydrates
- 10g
- Saturated fat
- 1.0g
- Sodium
- 266 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~201g each
Macro data sourced from USDA FoodData Central
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How much protein does BBQ Chicken Marinade have per serving?
Each serving delivers 39g of protein and 248 calories with only 5g fat and 10g carbs. This is an extremely lean protein option for coating or marinating chicken throughout the week.
How long does BBQ Chicken Marinade take to prep?
This quick prep sauce batches 4 servings and can be made in minutes on the stovetop. You can prepare it once and use it across multiple meals throughout your week.
Is BBQ Chicken Marinade good for fat loss?
At 248 calories and 39g protein per serving, this marinade is ideal for cutting phases where protein density matters most. The ultra-low fat (5g) and carb (10g) content makes this a staple condiment for leaning out.
