Italian Marinated Grilled Chicken is the ultimate clean-eating recipe that doesn’t compromise on flavor. Infused with a zesty homemade Italian dressing, this dish is juicy, bold, and ready to impress. It’s Whole30-approved, gluten-free, sugar-free, and dairy-free—making it perfect for a variety of diets. With just a few pantry staples and up to 12 hours of marinating time, you’ll transform simple chicken breasts into a delicious, nutrient-packed main course. Whether you grill it for summer BBQs or sauté it on the stove, this easy protein-packed meal will quickly become a staple in your weekly meal prep rotation.
Why You’ll Love This Recipe
- Flavor powerhouse: Marinating with garlic, herbs, and tangy vinegar infuses the chicken with rich Italian flavor.
- Diet-friendly: Whole30-compliant, gluten-free, dairy-free, and sugar-free—perfect for nearly any lifestyle.
- Meal prep made simple: Easy to double and store, making it ideal for bulk cooking or feeding a crowd.
- Versatile cooking methods: Grill it, sauté it, or bake it—whatever works best for your schedule.
- Family favorite: Mild spice level and comforting Mediterranean profile that everyone will enjoy.
Ingredients
Here’s everything you’ll need to make this delicious grilled chicken:
- 6 chicken breasts, trimmed and boneless
- ¾ cup extra-virgin olive oil
- ¼ cup red or white wine vinegar
- 1 teaspoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon onion powder
- ½ teaspoon crushed red pepper flakes
- ¾ teaspoon salt
- ½ teaspoon black pepper
How to Make Italian Marinated Grilled Chicken
- Make the marinade
In a large bowl or Ziploc bag, whisk together olive oil, vinegar, lemon juice, garlic powder, oregano, basil, onion powder, crushed red pepper, salt, and pepper. - Marinate the chicken
Add the chicken breasts, ensuring each piece is coated. Seal the bag or cover the bowl and refrigerate for 1–12 hours. - Grill method
Preheat grill to medium heat. Remove chicken from marinade and grill for 5–7 minutes per side until cooked through and internal temp is 165°F. - Stovetop method
Warm 2 tablespoons of olive oil in a skillet set over medium-high heat. Cook chicken 5 minutes on each side until golden brown and juices run clear.
Helpful Tips
- Use a meat thermometer to ensure chicken reaches 165°F without drying out.
- Let chicken rest for 5 minutes post-cooking for optimal juiciness.
- Make ahead: Marinate the night before for stronger flavor and next-day ease.
- Cook extra: The marinade covers up to 8 breasts—perfect for meal prepping.
- Don’t reuse marinade: Unless you cook it thoroughly, always discard used marinade.
Substitutions And Variations
- For a tangy twist, substitute wine vinegar with balsamic or apple cider vinegar.
- Fresh herbs: Use fresh oregano and basil for extra flavor—just double the quantity.
- Want more heat? Add extra crushed red pepper or a dash of cayenne pepper.
- Different cuts: Use thighs, tenders, or bone-in breasts—adjust cook time accordingly.
- Oil alternatives: Avocado oil or grapeseed oil are great substitutes.
Frequently Asked Questions About Italian Marinated Grilled Chicken
Can I marinate for more than 12 hours?
It’s not recommended as the acidity can break down the chicken too much, making it mushy.
What if I don’t have a grill?
The stovetop method works great. Alternatively, bake the chicken in a 400°F oven for 18 to 20 minutes until fully cooked.
Is this freezer-friendly?
Yes! You can freeze both raw marinated chicken and cooked leftovers for up to 3 months.
Can I use store-bought Italian dressing?
Yes, but for Whole30 compliance and best flavor, the homemade version is recommended.
Storage Instructions
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze raw marinated chicken or cooked chicken in freezer bags for up to 3 months.
- Reheat: Gently reheat on the stovetop or in a 350°F oven covered with foil to retain moisture.
Conclusion
With its bold Italian seasoning, clean ingredients, and adaptable prep methods, this Italian Marinated Grilled Chicken will earn a regular spot on your menu. Whether you’re following Whole30 or just love healthy, easy meals, this recipe delivers. Give it a try and don’t forget to leave a comment or share your photos—your feedback helps others enjoy it too! Explore more of our flavor-packed, health-conscious recipes to keep your cooking exciting and stress-free.
For free daily delicious recipes, follow me on Pinterest
Print
Italian Marinated Grilled Chicken Recipe
- Total Time: 1 hour 20 minutes
- Yield: 6 servings 1x
Description
Italian Marinated Grilled Chicken is a zesty, Whole30-friendly recipe made with pantry-staple herbs, vinegar, and olive oil. Juicy, tender, and loaded with bold Mediterranean flavor—this easy meal is perfect for grilling or stovetop cooking. Great for meal prep and weeknight dinners. Try it tonight and share your feedback!
Ingredients
6 boneless, skinless chicken breasts, trimmed
¾ cup extra-virgin olive oil
¼ cup red or white wine vinegar
1 teaspoon lemon juice
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon onion powder
½ teaspoon crushed red pepper flakes
¾ teaspoon salt
½ teaspoon black pepper
Instructions
- Make the marinade
In a large bowl or Ziploc bag, whisk together olive oil, vinegar, lemon juice, garlic powder, oregano, basil, onion powder, crushed red pepper, salt, and pepper. - Marinate the chicken
Add the chicken breasts, ensuring each piece is coated. Seal the bag or cover the bowl and refrigerate for 1–12 hours. - Grill method
Preheat grill to medium heat. Remove chicken from marinade and grill for 5–7 minutes per side until cooked through and internal temp is 165°F. - Stovetop method
Warm 2 tablespoons of olive oil in a skillet set over medium-high heat. Cook chicken 5 minutes on each side until golden brown and juices run clear.
Notes
Marinade covers up to 8 chicken breasts—great for bulk cooking.
Adjust red pepper flakes or add cayenne for a spicier kick.
Use thighs or tenders as alternatives—just adjust cook time.
Bake option: 400°F for 18–20 minutes.
Best enjoyed fresh but also great for leftovers and meal prep.
- Prep Time: 1 hour
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling, Stovetop
- Cuisine: Italian, Mediterranean
Nutrition
- Serving Size: 1 chicken breast
- Calories: 373
- Sugar: 0
- Carbohydrates: 1 g
- Protein: 24g