Description
This Greek Yogurt Chicken Marinade creates the most tender, juicy chicken breasts you’ve ever tasted. The yogurt’s natural enzymes tenderize while infusing incredible flavor. Perfect for grilling, baking, or meal prep. Ready in just 5 minutes of prep!
Ingredients
For the Marinade:
1 cup plain Greek yogurt (full-fat, 2%, or non-fat)
3 tablespoons fresh lemon juice (about 1 large lemon)
3 tablespoons olive oil
4 cloves garlic, minced (or 1 tablespoon garlic powder)
2 teaspoons dried oregano
1 teaspoon paprika (sweet or smoked)
1 teaspoon salt
½ teaspoon black pepper, freshly ground
½ teaspoon ground cumin (optional)
¼ teaspoon cayenne pepper (optional, for heat)
2 tablespoons fresh herbs (dill, parsley, or mint), chopped (optional)
For the Chicken:
4–6 boneless, skinless chicken breasts (about 2 pounds total)
Additional salt and pepper for seasoning before cooking (optional)
Instructions
1. Make the marinade: In a medium bowl, whisk together Greek yogurt, lemon juice, olive oil, minced garlic, oregano, paprika, salt, black pepper, cumin, and cayenne (if using) until smooth and well combined. Stir in fresh herbs if using.
2. Prepare the chicken: Place chicken breasts between plastic wrap or in a zip-top bag. Using a meat mallet or rolling pin, pound to uniform ¾-inch thickness. Pat dry with paper towels.
3. Marinate the chicken: Place chicken in a large zip-top bag or shallow dish. Pour marinade over chicken, ensuring every piece is completely coated. Massage the bag to distribute marinade evenly. Seal and refrigerate for at least 30 minutes, preferably 4-8 hours (maximum 24 hours). Turn the bag halfway through if possible.
4. Remove from refrigerator: Take chicken out 20 minutes before cooking to bring to room temperature for even cooking.
5. Prepare for cooking: Remove chicken from marinade, letting excess drip off. Use paper towels to lightly pat the surface (remove excess but leave a thin coating). Don’t rinse.
6. Grill method: Preheat grill to medium-high heat (400-450°F). Clean and oil grates well. Place chicken on grill, don’t move for 6-7 minutes. Flip once and cook 5-7 more minutes until internal temperature reaches 160°F.
7. Oven method: Preheat oven to 425°F. Line a baking sheet with parchment. Arrange chicken in single layer. Bake 20-25 minutes, flipping halfway, until internal temperature reaches 160°F. Optional: broil 2-3 minutes for extra browning.
8. Pan-sear method: Preheat oven to 375°F. Heat 2 tablespoons oil in oven-safe skillet over medium-high. Sear chicken 3-4 minutes per side until golden. Transfer skillet to oven, bake 8-10 minutes until internal temperature reaches 160°F.
9. Air fryer method: Preheat air fryer to 375°F. Lightly spray basket. Place chicken in single layer. Cook 12-15 minutes, flipping halfway, until internal temperature reaches 160°F.
10. Check doneness: Use an instant-read thermometer in the thickest part. Pull at 160°F—it will rise to 165°F during resting.
11. Rest the chicken: Remove from heat and tent loosely with foil. Let rest 5-10 minutes to allow juices to redistribute.
12. Slice and serve: Slice against the grain using a sharp knife. Serve immediately with your favorite sides.
Notes
Yogurt type: Greek yogurt is essential—thicker and more protein than regular yogurt. Any fat percentage works.
Marinating time: Minimum 30 minutes, optimal 4-8 hours, maximum 24 hours. Over-marinating creates mushy texture.
Uniform thickness: Pounding chicken to even thickness is crucial for even cooking.
Don’t rinse: Keep the thin marinade coating—it creates a flavorful crust when cooking.
Temperature is key: Pull chicken at 160°F, not 165°F. Carryover cooking brings it to safe 165°F during resting.
Pink chicken: Marinated chicken may stay slightly pink even when fully cooked due to acidic marinade. Trust your thermometer.
Excess marinade: Pat lightly before cooking to remove excess that prevents browning.
Storage: Keep marinating chicken refrigerated. Cooked chicken lasts 4 days refrigerated, 3 months frozen.
Meal prep: Cook batch on Sunday for easy weeknight meals. Slice before storing for convenience.
Freezing in marinade: Freeze raw chicken in marinade for up to 3 months. Thaw overnight and cook.
Never reuse marinade: Marinade that touched raw chicken is unsafe. Make extra and reserve separately if needed as sauce.
Grilling tip: Oil grates well and don’t flip too often. Let crust develop.
For extra browning: Finish under broiler for 2-3 minutes regardless of cooking method.
- Prep Time: 10
- Cook Time: 15
- Category: Main Dish, Dinner
- Method: Marinating, Grilling/Baking
- Cuisine: Mediterranean, Greek
Nutrition
- Serving Size: 1 chicken breast (6 oz)
- Calories: 245
- Sugar: 2g
- Sodium: 520mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 0.5g
- Protein: 38g
- Cholesterol: 95mg
Keywords: greek yogurt chicken marinade, yogurt marinated chicken, grilled chicken marinade, tender chicken breasts, easy chicken recipe