Greek Yogurt Chicken Marinade with Lemon and Garlic
This Greek Yogurt Chicken Marinade is full of authentic Greek flavors like lemon, fresh garlic, and dried oregano. Greek yogurt helps to tenderize the chicken and coats it to lock in moisture. And the natural protein and sugars in the yogurt help to give the chicken a gorgeous golden brown exterior!
Equipment
Ingredients
- 1 lb boneless, skinless chicken breast (or thighs)
- 2 tablespoon Greek yogurt
- 1 tablespoon extra virgin olive oil
- ½ a large lemon, juice and zest (1½ tablespoon juice + ½ tablespoon zest)
- 3 cloves garlic, minced or grated
- 2 teaspoon dried oregano
- 1 teaspoon paprika
- ¾ teaspoon kosher salt (use ½ teaspoon if using fine table salt)
- ¼ teaspoon black pepper
Instructions
- In a bowl or baking dish, combine the marinade ingredients including the Greek yogurt, olive oil, lemon juice, lemon zest, paprika, oregano, kosher salt and black pepper.
- Add the chicken and coat it in the marinade, making sure to rub it into the chicken really well. Let it marinade a minimum of 1 hour and maximum 24 hours. I aim for 4-8 hours to get the best flavor.
- To cook the chicken in the oven, preheat the oven to 425℉ (218°C). Line a baking sheet with parchment paper for easy clean up. Add the chicken in a single layer.
- Bake the chicken for 18-25 minutes, flipping halfway through and again at the end for best results. Cooking time will vary depending on your oven and the thickness of the chicken. Smaller chicken breasts will cook quicker than large ones. The chicken is done when the internal temperature is 165℉ (75°C).
- Let the chicken sit at least 10 minutes after it comes out of the oven. This helps the juices redistribute into the chicken to prevent it from drying out. Cut the chicken against the grain.
- Hint: For the juiciest, most flavorful chicken, my 2 tips are to season it ahead of time (or at least add the salt ahead of time), and use a meat thermometer to avoid overcooking because it can go from juicy to dry very quickly.
Notes
Expert Tips
Storage
- Use freshly squeezed lemon juice if possible.
- If your chicken breasts are noticeably different in size where one is a lot bigger or a single breast is much thicker in the center than the sides, pound them out to ensure even thickness for even cooking. The easiest way is to cover the chicken with either parchment paper or plastic wrap or put it in a large ziplock bag. Then pound the chicken using either a mallet, rolling pin, or the bottom of a heavy pan. Start with the thickest part of the chicken and pound it outward toward the thinner part.
- For the best flavor throughout the whole chicken breast, season as far in advance as you can (up to 24 hours). The salt in particular helps to draw out moisture that will then redistribute into the meat to keep it juicy. Salt will also penetrate inside the chicken breast as it sits. So even if you only salt it in advance, it makes a big difference.
- Even seasoning the chicken breasts 30-60 minutes in advance of baking it makes a big difference!
- Cooking at a high temperature helps the chicken retain moisture so I usually cook it at a high heat of 425℉ (218°C) for a shorter time rather than 400℉ (200°C) for a longer time.
- Don't skip the step of letting them cool in the baking dish for around 10 minutes before cutting into them. It sounds counterintuitive, but if you cut into them too quickly, the moisture will come out when you cut them. But if you wait, the juice will redistribute throughout the meat.
- Once the chicken has cooled at least 10 minutes, transfer it to a cutting board and slice it. When you slice the chicken, do so against the grain by looking at the direction the muscle fibers are running (they look like faint lines). Cut in the opposite direction.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
- Refrigerator - store cooked chicken in an airtight container in the fridge for up to 3-4 days.
- Freezer - store cooked chicken in the freezer in a freezer safe container for up to 3 months. Slice or dice the chicken before freezing to make it easier on yourself!
- To Reheat - thaw in the fridge overnight and reheat in the oven or in the microwave. To prevent it from drying out in the microwave, you can add a splash of broth or water.
Nutrition
Serving: 3oz cookedCalories: 190kcalCarbohydrates: 3gProtein: 26gFat: 8gSaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 67mgSodium: 290mgFiber: 1gSugar: 1g
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