This Greek yogurt marinated baked chicken is a flavorful and healthy dish that utilizes simple ingredients like chicken breasts, garlic powder, and fresh herbs.
The yogurt marinade, made with plain Greek yogurt, olive oil, and lemon juice, tenderizes the chicken while infusing it with much flavor.
Perfect for first-time cooks, this recipe is easy to follow and results in juicy chicken thighs or breasts that can be served with pita bread or alongside roasted cherry tomatoes. The available nutrient data shows it’s a great option for those on a calorie diet or medically restrictive diet.
Rather grill than bake? Check out my grilling instructions below the main recipe!
Understanding the Greek Yogurt Marinade
The secret to achieving tender and flavorful chicken lies in the marinade. A creamy Greek yogurt marinade is the star of this dish, combining plain Greek yogurt with olive oil, fresh lemon juice, and a blend of spices.
This yogurt mixture not only infuses the chicken with much flavor but also acts as a tenderizer thanks to the lactic acid present in the yogurt. Using full-fat yogurt gives a richer flavor, while nonfat Greek yogurt can be utilized for a lower fat version.
Incorporating fresh herbs like rosemary, along with garlic powder and fresh garlic, enhances the overall taste, making this dish a favorite way to enjoy chicken breasts or thighs. The ingredient amounts can be adjusted based on personal preference, ensuring a delightful experience every time.
Preparing the Chicken for Marination
To start, select skinless chicken thighs or breasts, which are ideal for this recipe. The chicken should be at room temperature before marinating, allowing for even absorption of the yogurt mixture.
Once the chicken is ready, place it in a baking dish and generously coat it with the yogurt marinade. Cover the dish and refrigerate for at least one hour, or preferably overnight, to maximize flavor infusion.
This step is crucial for achieving juicy, tender meat. The longer the chicken marinates, the more pronounced the flavors will be, making it a great option for meal prep or a quick weeknight dinner.
Baking the Chicken to Perfection
When ready to cook, preheat your oven to 400°F (200°C). This oven temperature is ideal for baking the chicken, ensuring it cooks evenly while developing a beautiful golden brown crust.
After marinating, remove the chicken from the yogurt mixture, allowing any excess marinade to drip off. This step prevents the chicken from becoming overly wet during baking.
Using a meat thermometer, check the internal temperature of the chicken, ensuring it reaches 165°F for which is the safe temp for chicken. This method guarantees perfectly cooked chicken every time, whether you choose to bake it or use an air fryer for a quicker option.
Serving Suggestions for a Complete Meal
Once the chicken is baked, let it rest for a few minutes before slicing. This resting period allows the juices to redistribute, keeping the chicken moist and flavorful.
For a complete meal, serve the Greek yogurt marinated chicken with warm pita bread and roasted cherry tomatoes. The sweetness of the tomatoes complements the savory chicken, creating a delightful balance.
Garnishing with fresh rosemary not only adds a pop of color but also enhances the Mediterranean feel of the dish. This combination is perfect for personal consumption or entertaining guests, making it a versatile addition to any meal plan.
Understanding Nutritional Benefits
This dish is not only delicious but also packed with nutritional benefits. The available nutrient data shows that each serving contains approximately 320 calories, with 30g of protein, making it a great option for those on a calorie diet or medically restrictive diet.
The inclusion of fresh ingredients like garlic, lemon, and herbs contributes to its health benefits, while the yogurt provides probiotics, which are beneficial for gut health.
With daily values of total fat and protein being significant, this recipe stands out as a nutritious choice. Whether enjoyed on its own or as part of a larger meal, this Greek yogurt chicken is sure to satisfy.
Storage and Meal Prep Tips
If you find yourself with leftovers, storing them properly is key to maintaining freshness. Place any uneaten chicken in an airtight container, where it can stay fresh for 3-4 days in the refrigerator.
This makes it an excellent option for meal prep, allowing you to enjoy the flavors of Greek yogurt marinated chicken throughout the week. Simply reheat in the oven or microwave, and pair with fresh sides for a quick meal.
Whether you’re a first-time cook or an experienced chef, this recipe is straightforward and rewarding, making it a staple in any kitchen.
Delicious Greek Yogurt Chicken Recipe
This recipe features chicken marinated in a creamy Greek yogurt mixture, which includes garlic, lemon zest, and fresh rosemary. The chicken is baked to perfection, reaching an internal temperature of 165°F. It serves well for personal consumption or meal prep, staying fresh in an airtight container for 3-4 days.
Ingredients
- 4 skinless chicken breasts or thighs
- 1 cup plain Greek yogurt (full fat for richer flavor or nonfat for low fat version)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 2 cloves fresh garlic, minced
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon red wine vinegar
- 1 teaspoon fresh rosemary, chopped
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 cup grated parmesan cheese (optional)
Instructions
- Prepare the Marinade: In a bowl, combine Greek yogurt, olive oil, lemon juice, lemon zest, garlic powder, minced garlic, onion powder, kosher salt, black pepper, red wine vinegar, and fresh rosemary. Mix well to create the yogurt mixture.
- Marinate the Chicken: Place the chicken breasts or thighs in a baking dish and pour the yogurt marinade over them. Ensure the chicken is well coated. Cover and refrigerate for at least 1 hour or up to overnight for best flavor.
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Bake the Chicken: Remove the chicken from the marinade, allowing excess marinade to drip off. Place the chicken in the baking dish and bake for 25-30 minutes or until the internal temperature reaches 165°F. Use a meat thermometer for accuracy.
- Serve: Let the chicken rest for a few minutes before slicing. Serve with pita bread and roasted cherry tomatoes for a complete meal.
Cook and Prep Times
- Prep Time: 10 minutes
- Marinating Time: 1 hour (or overnight)
- Cook Time: 30 minutes
- Total Time: 1 hour 40 minutes
Nutrition Information
- Servings: 4
- Calories: 320kcal
- Fat: 15g
- Protein: 30g
- Carbohydrates: 5g
- Daily Values: {‘Total Fat’: ‘20%’, ‘Saturated Fat’: ‘10%’, ‘Cholesterol’: ‘15%’, ‘Sodium’: ‘10%’, ‘Total Carbohydrates’: ‘2%’, ‘Protein’: ‘60%’}
Delicious Greek Yogurt Grilled Chicken Recipe
This recipe features chicken marinated in a creamy Greek yogurt mixture with garlic, lemon zest, and fresh rosemary. Instead of baking, the chicken is grilled to achieve a smoky, charred flavor while remaining tender and juicy inside. Perfect for outdoor cooking, meal prep, or a weeknight dinner. Keeps well in an airtight container for 3–4 days.
Ingredients
- 4 skinless chicken breasts or thighs
- 1 cup plain Greek yogurt (full fat for richer flavor or nonfat for low fat version)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 2 cloves fresh garlic, minced
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon red wine vinegar
- 1 teaspoon fresh rosemary, chopped
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 cup grated parmesan cheese (optional)
Instructions
- Prepare the Marinade: In a bowl, combine Greek yogurt, olive oil, lemon juice, lemon zest, garlic powder, minced garlic, onion powder, kosher salt, black pepper, red wine vinegar, and fresh rosemary. Mix well until smooth.
- Marinate the Chicken: Place the chicken breasts or thighs in a resealable plastic bag or shallow dish. Pour the yogurt marinade over the chicken, ensuring all pieces are well coated. Cover and refrigerate for at least 1 hour or up to overnight for best flavor.
- Preheat the Grill: Preheat your grill to medium-high heat (about 400°F / 200°C). Lightly oil the grates to prevent sticking.
- Grill the Chicken: Remove the chicken from the marinade, letting any excess drip off. Place on the hot grill. Cook for 6–8 minutes per side (depending on thickness), until the internal temperature reaches 165°F. Avoid flipping too often to develop nice grill marks.
- Rest and Serve: Transfer the chicken to a plate and let rest for 5 minutes before slicing. Serve with warm pita bread and grilled cherry tomatoes or a fresh salad.
Cook and Prep Times
- Prep Time: 10 minutes
- Marinating Time: 1 hour (or overnight)
- Cook Time: 15–20 minutes
- Total Time: 1 hour 30 minutes
Nutrition Information
- Servings: 4
- Calories: 315kcal
- Fat: 14g
- Protein: 31g
- Carbohydrates: 4g
- Daily Values: {‘Total Fat’: ‘18%’, ‘Saturated Fat’: ‘9%’, ‘Cholesterol’: ‘15%’, ‘Sodium’: ‘10%’, ‘Total Carbohydrates’: ‘2%’, ‘Protein’: ‘62%’}
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