Chicken Tenderloin Marinades

Marinades for Meal Prep

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To be honest, I am not a huge meal prepper. One thing I do like to do though is prep proteins. It is a great way to have your meal started and to save money as you can buy your protein in bulk and portion it out. I put together 4 flavorful marinade options to choose from. I used chicken tenderloins for these. I’ve really been into them lately! They always turn out so tender! You can feel free to use this on anything though! Chicken, steak, fish, shrimp, tofu, chickpeas…the sky is the limit!

I cook my chicken tenderloins in my air fryer. It takes just 10 minutes at 350 degrees! All of these marinades come together super quickly. I love having a start to my dinners. It makes things so much easier. Once these are cooked you can serve them with whatever you like! Here are some ideas:

  • Sun Dried Tomato: Sliced in pasta, with side of cous cous and veggies, on top of an arugula salad with feta.
  • Honey Mustard: On top mixed greens with white cheddar, dried cranberries, and pecans, with a side of mashed potatoes and broccoli, with air fryer potatoes and a salad.
  • Sesame Ginger: With soba noodles and steamed broccoli, with rice and shelled edamame, sliced in lettuce wraps, topped with crushed peanuts and additional hoisin.
  • Southwest: with cilantro lime rice and grilled peppers and onions, in tacos, on top of romaine with tomatoes, cheese, ranch, and crushed tortillas, on top of nachos.

I bought about 4 lbs of tenderloins and I divided them into 4 bags, using about 1 lbs of protein for each marinade. You can feel free to double or triple the marinade if you have more meat. You can also go meat free! I think the Sesame Ginger would be great with tofu!

Here are specific recipes that use the marinades:

Chicken Tenderloin Marinades

Marinades for Meal Prep

Course: Dinner, Meal Prep, Freezer MealsDifficulty: Easy

Easy marinades to prep your proteins to make meals come together quickly!


  • Sun Dried Tomato Marinade
  • 5-6 whole sun dried tomatoes, packed in oil

  • 1 tbsp oil from tomatoes

  • 3 tbsp water

  • 1 tbsp white balsamic vinegar

  • 1 tsp minced garlic

  • 1/4 tsp dried basil

  • 1/4 tsp salt

  • Honey Mustard Marinade
  • 2 tbsp dijon mustard

  • 1 tbsp olive oil

  • 1 tbsp apple cider vinegar

  • 1 tbsp honey

  • Sesame Ginger Marinade
  • 2 tbsp low sodium soy sauce (or coconut aminos for GF)

  • 2 tbsp hoisin

  • 1 tbsp sesame oil

  • 1 tbsp rice vinegar

  • 1 tsp minced ginger

  • Southwest Marinade
  • 2 tbsp olive oil

  • 2 tbsp lime juice

  • 1 tbsp taco seasoning


  • Sun Dried Tomato: combine all ingredients in a mini food processor and blend until well combined and blended. It’s ok if it is still a bit chunky.
  • Honey Mustard: Whisk all ingredients together.
  • Sesame Ginger: Whisk all ingredients together.
  • Southwest: Whisk all ingredients together.


  • This marinade can be used on any protein, tofu, chickpeas, etc. I used chicken tenderloins. About 1 lb per marinade. Once prepped you can marinade 8 hrs to overnight or freeze in the marinade and thaw in the fridge before cooking.

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