Chicken Thigh Marinade
This Chicken Thigh Marinade delivers 44g protein and 405 calories per serving — a high-protein base that stores for multiple cooking methods throughout the week. Quick-preps 4 servings on the stovetop, letting you batch-marinate and cook portions as needed. Maximizes flexibility for athletes who prefer cooking in waves rather than all at once.
Ingredients
- •Garlic(30g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Honey(15g)
- •Soy Sauce, Low Sodium(30g)
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Cumin, Ground(10g)
- •1/4 teaspoon kosher salt
- •Cayenne Pepper, Ground(1g)
- •Lime Juice, Fresh(45g)
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1In a large bowl or large ziptop bag, combine the garlic, oil, honey, soy sauce, Worcestershire, Dijon, cumin, salt, and cayenne, lime juice and zest.
- 2Add the chicken thighs and toss with the marinade to evenly coat. Marinate the chicken at room temperature for 30 minutes or refrigerate for up to 12 hours (I find about 4 to 6 hours is ideal—since this is a small amount of lime juice, you can push to 24 hours if absolutely necessary). Do not let marinate for longer, or the meat will start to break down. Let the chicken stand at room temperature for 15 minutes prior to cooking.
- 3TO GRILL: When you are ready to cook the chicken, preheat the a gas, charcoal, or indoor grill to medium-high heat (about 400 degrees F). Scrub the grill grates clean. Remove the chicken from the marinade, shaking off any excess. Oil the grates, then place the chicken smooth-side down. Grill the chicken thighs for 8 to 12 minutes, flipping once halfway through, or until the chicken registers 155 degrees to 160 degrees F at the thickest part when tested with an instant read thermometer (chicken is considered fully cooked through at 165 degrees F, but its temperature will rise as it rests). Transfer to a plate or cutting board, cover, and let rest 5 to 10 minutes. Enjoy warm.
- 4TO BAKE: Preheat oven to 425 degrees F. Place the chicken in a single layer in a foil- or parchment-lined baking dish large enough to hold it comfortably without the chicken touching. Bake the chicken until it reaches 155 to 160 degrees F on an instant read thermometer inserted at the thickest part, about 15 to 18 minutes. Don't overcook! Cover and let rest 5 to 10 minutes before serving.
Nutrition — Per Serving
405
calories
44g
protein
22g
fat
- Carbohydrates
- 9g
- Saturated fat
- 4.3g
- Sodium
- 511 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~271g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Thigh Marinade have per serving?
Each serving contains 44g of protein and 405 calories with a 22g fat and 9g carb breakdown. The high fat content comes from the chicken thighs, which adds flavor while keeping carbs minimal.
How long does Chicken Thigh Marinade take to prep?
This recipe qualifies as quick prep and yields 4 servings, making it efficient for batch cooking on a stovetop. You can have marinated chicken ready to cook in minimal active time.
Is Chicken Thigh Marinade good for fat loss?
At 405 calories and 44g protein per serving with only 9g carbs, this recipe fits a fat loss phase when you need to control calories while maintaining protein intake. The minimal carbohydrate load makes it stackable with other meals throughout the day.
