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Greek Yogurt Marinated Chicken

Juicy Greek yogurt chicken marinated with lemon, garlic, paprika and oregano, then baked or grilled. 43 grams of protein and 270 calories.

  • 43g protein
  • 270 calories
  • 30 minutes
  • 4 servings

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By The Protein First Kitchen Team. Published

Grilled Greek yogurt marinated chicken breast with vegetables
Photo by @joestudios on Unsplash

Greek yogurt chicken is the easiest way to make chicken breast juicy every single time. A tangy marinade of yogurt, lemon, garlic and warm spices tenderizes the meat and gives it a golden, flavorful crust. Each breast has 43 grams of protein for about 270 calories.

Why it works

Yogurt is mildly acidic and full of calcium, which loosens the proteins in chicken more gently than vinegar or citrus alone. The result is tender, juicy chicken even after reheating.

Make a batch

Marinate a double batch on Sunday and bake it all. Slice it for chicken wraps, quinoa salad, protein pasta salad or Greek chicken bowls.

Flavor variations

  • Tandoori: garam masala, turmeric and a pinch of cayenne.
  • Lemon herb: extra lemon zest, dill and parsley.
  • Smoky chipotle: chipotle powder and lime instead of lemon.

Greek Yogurt Marinated Chicken

Prep 10 min. Cook 20 min. Makes 4 servings of 1 chicken breast (about 5 oz cooked).

Servings

Ingredients

Instructions

  1. Whisk the yogurt, olive oil, lemon juice, garlic, spices, salt and pepper in a bowl or zip-top bag.
  2. Add the chicken and turn to coat. Marinate in the fridge at least 30 minutes, ideally 4 to 12 hours.
  3. Heat the oven to 425°F (220°C). Wipe off excess marinade and place the chicken on a lined sheet pan.
  4. Bake 18 to 22 minutes, until 165°F (74°C) in the thickest part. Broil 2 minutes for color.
  5. Rest 5 minutes before slicing.

Notes

  • Grill: cook over medium-high heat 6 to 7 minutes per side.
  • Don't marinate longer than 24 hours; the texture gets soft.
  • Nutrition assumes all the marinade; you will eat a bit less once the excess is wiped off.

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    Questions people ask

    Why marinate chicken in Greek yogurt?

    Yogurt's gentle acidity and calcium tenderize chicken without making it mushy, and it helps the spices cling and brown.

    How long should chicken marinate in yogurt?

    At least 30 minutes, ideally 4 to 12 hours, and no more than 24.

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