Quick All Purpose Marinade for Proteins or Veggies
A great way to add lots of flavor to meats, veggies, or tofu. No soy sauce or sugar in this one, just a few simple ingredients that come together quickly.
or read on for step-by-step instructions with photos
The Best Marinade for Veggies, Meats, and Plant-Based Proteins
Versatile and delicious. This quick and easy marinade infuses bold, savory flavor into just about anything—from chicken, pork, and steak to mushrooms, zucchini, and tofu.
Designed for high-heat cooking. Perfect for grilling, broiling, or stir-frying—where the high heat helps caramelize the marinade and lock in flavor.
Why You'll Love This Marinade:
Perfect for any protein: Works on chicken, pork, beef, lamb, tofu, and even seafood.
Great for veggies too: Try it on mushrooms, zucchini, eggplant, or cauliflower.
No soy sauce or sugar: Naturally gluten-free, dairy-free, and low-carb.
Quick and simple: Made with pantry staples in just 5 minutes!
What to Expect in This Recipe:
Top Tips: How to prep proteins and veggies for maximum flavor and ideas on what to marinate.
Substitutions: Easy swaps for oils, acids, and spices so you can customize it your way.
Storage & Freezing: How to prep in advance and store leftovers safely.
FAQs: Answers to common questions like whether you should wipe off the marinade before cooking and why vinegar is commonly added to marinades.
Ready to fire up the grill? Let’s get started!
What you’ll need
Ingredients
1 large shallot, finely chopped or crushed
2 cloves garlic, finely chopped or crushed
¼ cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon smoked paprika
1 teaspoon ground black pepper
2 teaspoons salt
1 pound (454g) protein or ½ pound (227g) vegetable of your choice
Equipment
Marinating Vessel: Non-reactive bowl, zip-top bag, or airtight container. (stainless steel, plastic, or glass)
Knife & Cutting Board: For chopping the shallots and garlic.
Alternative Tools: Garlic press, microplane zester, or simply crush the aromatics by hand for a rustic texture.
Makes: enough for 1 pound (454g) protein or 1/2 pound (227g) vegetables
Prep: 5 min Marinate: 1 to 24 hours
How to make it
Step 1
Prep and mix the ingredients.
Finely chop or crush the shallots and garlic and place them in a non-reactive container for marinating your protein or vegetables, such as a zip-top bag, plastic container, stainless steel bowl, or glass dish. Add the oil, vinegar, salt, pepper, and smoked paprika, then mix everything together until well combined.
Step 2
Marinate.
Add the protein or vegetable of your choice to the marinade, mix well to coat evenly, cover, and let it sit in the refrigerator for at least 1 hour. This resting time allows the aromatics to infuse and the salt to season everything throughout.
You can marinate for up to 24 hours depending on what you're preparing. Check the FAQs for recommended marinating times for different proteins and vegetables.
Step 3
Prep protein or vegetables for cooking.
For example, I skewered my marinated pork shoulder before grilling.
Skewering works great for anything that can be tougher to handle during grilling such as smaller chunks of meat, mushrooms, tofu, or shrimp.
Step 4
Cook with high heat.
Cook your marinated meat or vegetables using any high-heat method like grilling, stir-frying, or broiling in the oven. The heat helps the marinade caramelize, creating a flavorful crust on your protein or veggies.
If you have any leftover marinade, don’t toss it! It can be used for basting during cooking. I recommend spooning extra marinade over your food during the last half of the cooking time to layer on even more flavor. Continue basting with every turn until it’s all used up—just make sure it’s fully cooked.
❗Important: Any marinade that has touched raw meat must be fully cooked before serving to avoid cross-contamination.
My Tips for Marinating Like a Pro
How to cut meats for marinating:
Tougher meats: For cuts like pork shoulder or beef chuck, cut into smaller pieces to allow the marinade to penetrate fully and tenderize the tough meat fibers.
Tender cuts: Chicken breasts, pork tenderloin, steaks, or lamb chops can be marinated whole since they don’t need as much tenderization and can absorb flavors more easily.
How to cut vegetables for marinating: Adjust the size of your vegetables based on your cooking method.
Grilling or broiling: Use larger, thicker pieces like zucchini rounds or whole mushroom caps.
Stir-frying: Cut into smaller, bite-sized chunks for quicker cooking.
How to cut plant-based proteins for marinating:
Tofu: Firm or extra-firm tofu can be marinated whole or cut into slices/cubes.
Pressing tofu: For even better absorption, press tofu before marinating to remove excess moisture. Place the block between paper towels and press with a heavy object for 20-30 minutes.
Tempeh & seitan: Cut into thick slices or cubes for even marination.
Be careful with seafood: For delicate seafood like shrimp or white fish, omit the acid from the marinade. The acid will "cook" the seafood (like ceviche), leading to a rubbery texture when cooked. Marinate seafood with oil and spices only, then add a splash of lemon or vinegar after cooking for the best flavor and texture.
Don’t over-marinate: Thin cuts like chicken tenders or thin pork cutlets can over-marinate and become mushy if left too long. Stick to 1 to 2 hours for delicate proteins.
Marinate in batches: If cooking multiple items (like chicken and veggies), marinate them separately to avoid cross-contamination and ensure even cooking times.
Use the right container: Opt for a glass bowl, zip-top bag, or a non-reactive container (like stainless steel) for marinating. Avoid aluminum or cast iron as it can react with acids.
Make-ahead: Marinate and freeze proteins in advance for easy meal prep or camping trips. By the second or third day in a cooler, they should be fully defrosted and ready for grilling.
Best Proteins and Veg to Marinate
Meats:
Chicken: Chicken thighs, chicken breasts, wings, drumsticks.
Pork: Pork chops, pork tenderloin, pork shoulder cut into cubes.
Beef: Flank steak, skirt steak, top sirloin, cubed beef sirloin for kebabs.
Lamb: Lamb chops, lamb shoulder, leg of lamb.
Seafood: Shrimp, salmon, cod fillets, halibut, scallops—just make sure to omit the acid and finish with a squeeze of lemon or splash of vinegar after cooking.
Vegetables and Mushrooms:
Veggies: Zucchini, bell peppers, cauliflower, asparagus, eggplant, green beans, onions, carrots, butternut squash, potato wedges, Brussels sprouts.
Mushrooms: Portobello, cremini, shiitake, oyster mushrooms. Use a basket or skewers to grill smaller mushrooms.
Plant-Based Proteins:
Tofu: Firm or extra-firm, whole or cut into cubes. Press before marinating for best results.
Tempeh: Cut into thick slices or cubes for better absorption.
Seitan: Best when sliced into strips for stir-frying or grilling.
Substitutions
Oil: Any neutral or flavorful oil works depending on the flavor you're going for. Besides olive oil, you could use sesame oil for a nutty twist, avocado oil for a mild option, or coconut oil for a richer taste.
Acid: I used apple cider vinegar for this recipe, but it’s easy to swap it with lemon juice, lime juice, balsamic vinegar, red wine vinegar, or rice vinegar. Leftover pickle juice, like brine from pickled red onions or dill pickles, can also add a tangy kick. For a Middle Eastern or Indian-style twist, try yogurt—it adds both acidity and a creamy richness.
Aromatics: Shallots and garlic keep this marinade simple and balanced, but you can mix things up. Try red onion, scallions, leeks, fresh ginger, roasted garlic, or even minced chili for heat.
Fresh or dried herbs: Like thyme, rosemary, or oregano can also add extra layers of flavor.
Spices: Smoked paprika is my go-to here for its smoky warmth and depth. Other great options include chili powder, cumin, curry powder, Cajun seasoning, or a pinch of cayenne for heat.
Extra add-ins: Try adding miso paste for umami depth, mustard for tang, or citrus zest for brightness. For a sweeter, caramelized finish, you can always mix in a touch of honey or maple syrup.
Storage
Fridge: Store unused marinade in an airtight container in the refrigerator for up to 1 week.
Freezing marinade alone: Store in a sealed container, freezer bag, or ice cube tray for easy portioning and quick defrosting.
Freezing marinated proteins: Place proteins with the marinade in a zip-top bag and freeze. Then thaw overnight before you plan on cooking, the protein will absorb the flavors as it thaws. I don’t recommend freezing marinated vegetables, since they’ll lose their texture.
❗Important: Discard any marinade that has come into contact with raw meat unless it is fully cooked.
Dietary Notes: Gluten-free, Dairy-free, Egg-free, Vegan, Vegetarian, Low-carb
FAQs
How long do you leave marinade on?
Marinating times vary based on the type of protein, vegetable, and the size of the pieces. In general, marinate most ingredients for at least 1 hour and up to 24 hours for the best flavor. After 24 hours, the acid in the marinade can start to break down muscle fibers and vegetable walls, leading to a mushy texture.
Large cuts of meat (24-48 hours):
Whole chicken, pork loin roast, lamb leg, beef roasts.Small or large cuts of tender meat (1-2 hours):
Chicken strips, pork tenderloin, beef striploin steaks.Small cuts of tough meat (1-24 hours):
Pork shoulder cubes, beef chuck strips, lamb shoulder chops.Seafood (1-2 hours):
Fish fillets, shrimp, or scallops (omit acid to prevent a rubbery texture).Plant-Based Proteins (1-24 hours):
Tofu (pressed whole or sliced), tempeh, seitan.Tender Vegetables (1-2 hours):
Zucchini, asparagus, bell peppers, eggplant.Hard Vegetables (1-24 hours):
Carrots, cauliflower, Brussels sprouts, cabbage.Mushrooms (1-24 hours):
Button mushrooms, portobello caps, oyster mushrooms.❗Avoid over-marinating delicate proteins like thin chicken tenders or pork tenderloin strips, as the salt and acid can break them down after several hours, leading to a mushy texture.
Do you pour marinade off before cooking?
For most cooking methods no, but it depends.
For pan-searing, it’s best to wipe off excess marinade, especially bits of garlic or shallots, since they can burn when in direct contact with the hot pan.
For grilling, broiling, or roasting, you can leave more marinade on because the heat isn’t as direct. The marinade will caramelize nicely instead of burning.
For stir-frying, the pieces cook so quickly that burning isn’t a concern. A little extra marinade can actually help build the sauce, especially if you deglaze the pan with a splash of stock, water, or wine.
Can you marinate meat and vegetables together?
Technically yes, but it’s best avoided in certain situations.
For example, If you're marinating heartier vegetables like potatoes or onions with a roast that you'll be cooking for a long time, it’s generally safe since the extended heat will kill any bacteria.
However, for delicate vegetables like asparagus or zucchini that cook quickly, it’s best to marinate them separately from raw meat to avoid cross-contamination. Especially when using quick cooking methods like sautéing or grilling as it might not be long enough to kill bacteria.
Can I cook marinade into a sauce?
Yes, but if it has touched raw meat, it must be cooked thoroughly to be safe. Boil the marinade for at least 5 minutes to kill any bacteria, adding a splash of water, stock, or wine to balance the flavors and prevent it from tasting too strong.
Should you marinate in the fridge or out?
Always marinate raw meats in the fridge to keep them at a safe temperature and prevent bacteria growth.
Plant-based proteins and vegetables like tofu, zucchini, or onions can be marinated at room temperature for up to 1 hour, but for longer or overnight marinating, it's best to refrigerate everything to avoid spoilage or fermentation.
What is the basic marinade formula?
A balanced marinade typically includes:
Oil: For even cooking and to carry fat-soluble flavorful compounds.
Acid: Like vinegar, yogurt, or citrus juice to tenderize and add brightness.
Salt: For seasoning, moisture retention, and slight tenderization.
Aromatics & spices: Like garlic, spices, or herbs for adding layers of flavor.
The standard ratio is 2 or 3 parts oil to 1 part acid, though I prefer a 2:1 ratio for a zippier marinade.
Why do you put vinegar in marinade?
Vinegar helps tenderize proteins by breaking down muscle fibers while adding tanginess that balances richer flavors. Just be careful—too much or marinating for too long can make proteins mushy or taste overly acidic.
What are some common mistakes to avoid when marinating proteins?
Over-marinating: Delicate proteins like chicken tenders or thinly sliced pork cutlets can break down too much, becoming mushy.
Using acid in seafood marinades: Avoid acidic ingredients like vinegar or citrus when marinating seafood such as shrimp or fish. The acid can "cook" the proteins, similar to ceviche, leading to a rubbery texture once cooked.
Not marinating long enough: Tougher cuts like whole chicken, lamb leg, or beef chuck need more time to absorb flavor and tenderize—24 to 48 hours depending on size works best.
Using reactive containers: Avoid aluminum or cast iron, which can react with acidic ingredients.
Reusing marinade: Discard marinade that has touched raw meat, as it can harbor bacteria. If you'd like to use it as a sauce, boil it for at least 5 minutes to make it safe.
Is brining and marinating the same thing?
No, they’re slightly different. Brining involves soaking proteins in a saltwater solution to season and retain moisture throughout while marinating uses a mixture of oil, acid, and aromatics to add bold flavor and help tenderize. Brines focus on salt and hydration, while marinades emphasize aromatic flavors and tenderization.
That’s it, enjoy!
This marinade is perfect for camping. I like to marinate and freeze proteins like chicken, beef, or lamb in zip-top bags, then toss them in the cooler before heading out. By the second or third day, they’re defrosted and ready to grill over the campfire—the smoky flavor elevates everything even more.
It’s a great way to bring ingredients together. The last time I made it, I had some pork shoulder and tzatziki sauce to use up, and this marinade pulled everything together perfectly. I served it with grilled zucchini and a simple chopped cucumber and tomato salad. The pork was so tender, juicy, and full of flavor, and paired with the creamy tzatziki, it reminded me of souvlaki—so good!
Make it your own. This recipe is a solid starting point, but I encourage you to tweak it to suit your taste—switch up the spices or try different acids and oils to keep things interesting. Some of my favorite marinades have come from just using up leftovers, like a splash of pickled onion brine or a handful of fresh herbs.
Summary
Quick Marinade for Veggies, Meats, and Plant-Based Proteins
This easy, healthy marinade is packed with flavor using simple pantry ingredients. Perfect for grilling, stir-frying, or broiling any proteins or veggies.
Makes: enough for 1 pound (454g) protein or 1/2 pound (227g) vegetables
Prep: 5 min Marinate: 1 to 24 hours
Ingredients
1 large shallot, finely chopped or crushed
2 cloves garlic, finely chopped or crushed
¼ cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon smoked paprika
1 teaspoon ground black pepper
2 teaspoons salt
1 pound (454g) protein or ½ pound (227g) vegetable of your choice
Instructions
Mix Ingredients. Combine all marinade components in a non-reactive bowl, zip-top bag, or container. (plastic, stainless steel, or glass)
Marinate. Add protein or vegetables to the marinade, mix well, cover, and refrigerate for 1-24 hours to let flavors infuse.
Prepare for Cooking. Skewer marinated items if needed for grilling, such as smaller meat chunks, mushrooms, tofu, or shrimp. Skip if unnecessary.
Cook with high heat. Grill, stir-fry, or broil the marinated items. Use leftover marinade for basting during the last half of cooking, basting with each turn until used up—making sure it’s fully cooked before serving.
Top Tips
Skip the acid for seafood: Avoid using vinegar or citrus when marinating shrimp or fish, as it can "cook" the proteins and create a rubbery texture. Instead, marinate seafood with oil, spices, and herbs, then add a splash of lemon or vinegar after cooking for the best results.
Cut proteins and veggies to match the cooking method: Tougher meats like pork shoulder should be cut into smaller pieces for better absorption, while tender cuts like chicken breasts can be marinated whole. For veggies, use larger cuts for grilling (like zucchini rounds) and smaller, bite-sized pieces for stir-frying.
Discard marinade that touches raw meat: Toss any marinade that has come into contact with raw meat unless fully cooked to kill bacteria. If you plan to use it as a sauce, simmer it for at least 5 minutes or reserve some marinade before adding raw proteins.
Have you tried this recipe? What's your favorite protein or veggie to marinate? Let me know in the comments!
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