A simple DIY marinade that adds a TON of flavor from fresh herbs.  Perfect for your favorite protein or produce – and I’ve included a formula to DIY any kind of marinade you like!

DIY Simple Marinade - chicken, fish, vegetables, grilling, low fodmap, gluten free, grain free, dairy free

Another recipe from my “Grilling with Herbs” cooking class!

This Simple DIY Marinade is something that we make in the Rochford house multiple times a week (or some variation of it!).

I toss it with veggies, marinate chicken before grilling and will even use it on fish.  It seriously adds SO much flavor, keeps my chicken and fish tender, and is a great way to use up summer herbs.

DIY Simple Marinade - chicken, fish, vegetables, grilling, low fodmap, gluten free, grain free, dairy free

Making a marinade at home is SO simple and really only requires a few things that you probably always have on hand:

Fat:  Using a fat in the marinade helps whatever you are marinating retain moisture.  My favorite thing to use is extra virgin olive oil – a great source of heart healthy monounsaturated fatty acids (MUFAs!).

Acid:  The acid actually lowers the pH of whatever you are marinating, which increases the water holding capacity – again making whatever you are using this simple DIY marinade on super juicy and tender.  I typically use a red wine or white wine vinegar or lemon juice, but the options are endless here! Other things that could fill the acidic component of a marinade are:

  • crushed tomatoes
  • any kind of citrus (lime, orange, lemon, grapefruit)*
  • kefir
  • Greek yogurt
  • pineapple
  • papaya
  • tomato juice

*When marinating with citrus, make sure to limit the marinade time to 30-90 minutes.  If you let it soak any longer, the citrus ends up “cooking” the food (ceviche anyone?).

Flavoring: This is where I toss in ALL.THE.HERBS.  I literally just throw in a big handful of fresh herbs, but you can get creative here too.  Other things that add awesome flavor:

  • mustard
  • soy sauce or tamari (gluten free)
  • vegetables (carrots, celery, garlic, onion)
  • dried herbs
  • honey
  • condiment sauces

Once you have your marinade tossed together, let it sit for 30 min to 4 hours (or 90 minutes if you are using citrus), season with a little salt and pepper then toss on the grill or roast in the oven.

Another thing to note is that marinating meat specifically helps prevent harmful char from occurring and allows the meat to cook more evenly.

Also – always marinate in the fridge and make sure to toss the excess marinade as soon as you are done with it!  If you want extra sauce for dipping or to use when serving the dish, make a separate batch 🙂

As easy as 1, 2, 3! Simple DIY Marinade great for veggies or your fav protein. Click To Tweet

If you give this recipe a try, tag #trebleinthekitchen on instagram so I can see your delicious creation!

DIY Simple Marinade - chicken, fish, vegetables, grilling, low fodmap, gluten free, grain free, dairy free

Print
DIY Simple Marinade - chicken, fish, vegetables, grilling, low fodmap, gluten free, grain free, dairy free

Simple DIY Marinade


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: enough to marinate 1 lb of protein or vegetables
  • Category: dinner, summer, low fodmap, gluten free, dairy free, grain free

Description

A simple DIY marinade that adds a TON of flavor from fresh herbs. Perfect for your favorite protein or produce – and I’ve included a formula to DIY any kind of marinade you like!


Ingredients

  • 2 Tbsp extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 lemon, juiced
  • Handful of your favorite fresh herbs (I love rosemary, oregano, and chives)
  • Salt and pepper
  • 1 lb of protein or chopped vegetables

Instructions

  1. Combine the olive oil, vinegar, lemon juice, and herbs in a large bowl.
  2. Coat the protein or chopped vegetables in the marinade and allow to soak in the refrigerator for 30-90 minutes.
  3. Preheat the grill or oven just prior to cooking.
  4. Top the protein or vegetables with a sprinkle of salt and pepper just before grilling.

Notes

This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines. Please eat the foods that make you feel your best!

DIY Simple Marinade - chicken, fish, vegetables, grilling, low fodmap, gluten free, grain free, dairy free

Other dressing and marinade recipes you may be interested in:

Herby Italian Salad Dressing

Herby Italian Salad Dressing from Treble in the Kitchen

Avocado Oil Balsamic Vinaigrette

Avocado Oil Balsamic Vinaigrette

Walnut Pesto

Basil Walnut Pesto low FODMAP via Treble in the Kitchen

Leave a comment

Your email address will not be published. Required fields are marked *

Let’s keep in touch. Subscribe to my list and get all of the best content delivered directly to your inbox.

  • By subscribing, you are confirming your consent in the collection and secure storage of this data, as described in our Privacy Policy.