Yogurt Marinated Chicken

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Yogurt Marinated Chicken

Yield: 6

Author: Lauren Cohen, MS, RDN

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

A simple, repeatable way to make flavorful, tender chicken using a yogurt-based marinade. I had heard for years that marinating chicken in yogurt made a difference, but it took me a while to try it. Once I did, I understood the appeal. The chicken cooks evenly, stays moist, and develops a lightly charred exterior. Works well in bowls, salads, wraps, or just on its own with something on the side, and stores well for a few days.

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Ingredients

• 2 lbs chicken breasts, pounded to ½–¾" thickness
• 1¼ cups plain fat free Greek yogurt
• 1 tbsp olive oil
• Juice of 1 lemon
• 3 cloves garlic, finely minced
• 1¼ tsp kosher salt
• ½ tsp black pepper
• 1 tsp dried oregano
• 1 tsp paprika

Instructions

Prep

1. Pound chicken to an even ½–¾" thickness.
2. In a large bowl, whisk together yogurt, olive oil, lemon juice, garlic, salt, pepper, oregano, and paprika.
3. Add chicken and coat thoroughly.
4. Cover and refrigerate for at least 2 hours, ideally overnight.

Cooking Methods

1. Air Fryer (most consistent for weeknights): Lightly wipe off excess marinade. Cook at 375–380°F for 14–18 minutes, flipping halfway
2. Oven: Bake at 425°F for 18–22 minutes
3. Grill: Cook over medium-high heat for 4–6 minutes per side
4. For All Methods: Cook until internal temperature reaches 165°F. Let rest briefly before slicing.

Notes

Pounding the chicken ensures even cooking and a more consistent result.

This is a foundational recipe that can be repeated without adjustment once familiar.

A dairy-free yogurt can be used in place of Greek yogurt. Choose a thicker, unsweetened option for best results.

Kitchen Tip

Remove excess marinade before cooking. A thin coating allows the chicken to brown properly rather than steam.

Serving Notes

This works well as a base for multiple meals.

Serve in a bowl with rice and vegetables, over a simple salad, in a wrap, or as part of a composed plate.

Optional Variations

Garlic Herb

Increase garlic slightly and add dried parsley or Italian seasoning.

Warm Spice

Add cumin, paprika, and a pinch of turmeric.

Lemon Forward

Add lemon zest and keep the seasoning minimal.

Smoked Paprika

Use smoked paprika in place of regular paprika for a deeper flavor.

Storage

Refrigerate for up to 4 days.

Reheating

Reheat gently to maintain texture. Warm in a pan or air fryer just until heated through to prevent drying.

Recommended Products

6pc (set of 3) Plastic Mixing Bowl Set with Lids Cream - Figmint™: Nesting, Dishwasher & Microwave-Safe

Kitchen Tongs

Breville Smart Oven Air Fryer Pro and Convection Oven

Dual Sided Meat Mallet with Tenderizer

KitchenAid Citrus Juice Press Squeezer for Lemons and Limes

Kitchen Scissors

Kosterina - Original Extra Virgin Olive Oil, Cold-Pressed Greek EVOO

Raineri Olive Oil

Meat Thermometer

Spice World Garlic and Ginger Paste - 2 Pack

Garlic Press

Nutrition Facts

Calories

223

Fat

4 g

Sat. Fat

1 g

Protein

44 g

Carbs

3 g

Fiber

0 g

Nutrition Note

Nutrition information is automatically calculated and should be considered an estimate. Ingredients and brands may vary.

Affiliate Disclosure

This page may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

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