I am about to introduce you to what might be the best chicken marinade ever - and it only has 6 ingredients. This Tomato, Chilli and Basil Marinated Chicken is perfect for throwing on the BBQ, or grilling to put on a salad. Heavy on the tomato, with a hint of chilli and plenty of herbs, this chicken marinade has it all.
Chicken breast are a great choice if you want a lean, healthy and filling meal. They are packed full of protein and really versatile, but that doesn't mean that it isn't easy to get stuck in a rut with how we eat them.
We find the easiest way to liven them up is to add a different homemade marinade every time. No need to buy anything fancy, you can just make something up with whatever you have in your cupboard and fridge - which is how we came up with this basil and tomato combination. You can use any herb you like (to reduce waste), maybe add some finely chopped olives or capers, or add a sprinkle of fajita or Cajun seasoning for spice. You can adapt this in a lot of ways - just use it as a base.
- Chicken breasts - You could make this with chicken thighs, which are juicier and have more flavour, but we wanted to keep it lean with chicken breasts.
- Olive oil - Use the best quality olive oil you can, as it makes up the majority of the sauce.
- Red chilli - You can make it as spicy or as mild as you like.
- Tomato puree - This is where all the tomato flavour comes from. It's called tomato paste if you are in the US.
- Red wine vinegar - This balances out the sweetness from the tomatoes.
- Sea salt and black pepper - Generously season.
- Fresh basil - The perfect herb to go with the tomato flavour.
- Garlic - Freshly crushed is best, but you can use frozen to save some time.
A full ingredients list with measurements is in the recipe card below.
Step by step
One: Make the marinade by mixing together the olive oil, tomato puree, chilli, salt and pepper, red wine vinegar, garlic and basil.
Two: Put the chicken breasts in a pan and pour the marinade over them. Leave for 30 minutes to let the flavours infuse.
Three: Put in the oven at 200°C/400°F/Gas 7 for 25 minutes until the chicken is cooked through.
There is nothing better than firing up the grill on a nice Spring/Summer day and cooking your food outside.
The best part about it is all the different sauces and marinades you can make to flavour your meat, fish and vegetables. They can change the flavour without adding loads of calories, which means a healthy BBQ.
It can be done healthily, and I will be bringing you lots of recipes in the coming months that will prove that. Think marinades, burger sauces, dips and chutneys.
You can use this marinade on chicken breasts to put on the BBQ, but you could also use it on fish and vegetables. It's a really versatile sauce. Tomato, Chilli and Basil Chicken is a must at any BBQ.
It’s so easy to make a huge batch of it to feed a crowd. So, if you are looking for a healthy BBQ chicken recipe, give this one a try.
What to serve with marinated chicken
The option here are pretty endless. You could chop it up to add to a taco or kebab, serve over rice like in these photos, stir it through pasta or slice it up to serve on a salad. Next time we are going to chop the chicken into chunks and skewer them with some halloumi and vegetables to put on the BBQ.
We would definitely recommend serving it with some crunchy broccoli slaw though.
Here are some of our other favourite side dishes that would go perfectly with this:
Frequently asked questions
This isn’t just a healthy chicken marinade, but it’s a quick and easy one that can be made in advance too. You just mix all the ingredients in a bowl and slather it over the chicken and put in the fridge until you are ready to cook.
Yes, as long as you make sure there is no cross contamination, then this can be gluten free.
We always like to use a food thermometer to check. The cooked temperature of chicken is 75°C/165°F. However, if you don't have a food thermometer, then it is best to use your judgement and stick a knife in it. It shouldn't be pink inside.
• Try chopping the chicken in to chunks and mixing with marinade. Then thread it on to skewers with vegetables and halloumi to put on the BBQ.
• You can make this in advance by mixing the chicken with the sauce and putting in the fridge until you are ready to cook.
• Add a bit of a smoky flavour by using some chipotle en adobe rather than minced fresh chilli. You could add some paprika too.
• You could finely chop some olives or capers to mix with the sauce.
More chicken recipes
If you’ve tried this or any other recipe on the blog then let us know how you got on in the comments below, we love hearing from you!
Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.
Tomato, Chilli and Basil Marinated Chicken
- 400 g chicken breast
- 2 tablespoon Olive oil
- 0.5 teaspoon Chilli - minced
- 2 tablespoon Tomato puree
- 2 tablespoon Red wine vinegar
- sea salt and black pepper
- 2 tablespoon Chopped fresh basil
- 2 Cloves garlic - crushed
- Mix all of the marinade ingredients together and set aside.
- Put the chicken breasts in a pan and pour over the marinade and leave for 30 minutes for the flavours to infuse.
- Put in the oven at gas mark 6/200 C for 25 minutes, until the chicken is cooked through. To cook on the BBQ, cook for 10 minutes, flipping half way.
- Try chopping the chicken in to chunks and mixing with marinade. Then thread it on to skewers with vegetables and halloumi to put on the BBQ.
- You can make this in advance by mixing the chicken with the sauce and putting in the fridge until you are ready to cook.
- Add a bit of a smoky flavour by using some chipotle en adobe rather than minced fresh chilli. You could add some paprika too.
- You could finely chop some olives or capers to mix with the sauce.