Description
This High Protein Greek Yogurt Chicken Marinade delivers tender and juicy grilled chicken perfect for an easy dinner or family meal. It’s a healthy chicken marinade ideal for weeknight dinners and meal prep with great flavor.
Ingredients
Scale
- 1.5 lbs chicken thighs boneless and skinless about 8 chicken thighs
- ½ cup plain Greek yogurt any fat percentage
- Juice of ½ a lemon
- 3 tablespoon olive oil
- 1.5 teaspoon salt
- 3 cloves garlic pressed
- ½ teaspoon black pepper
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon onion powder
- ¼ teaspoon red pepper flakes
- 2 tablespoon fresh parsley finely chopped
Instructions
- Place the chicken thighs in a large 9×13 inch baking dish.
- Add Greek yogurt, lemon juice, olive oil, salt, garlic, black pepper, cumin, paprika, onion powder, red pepper flakes, and parsley over the chicken.
- Toss everything together to ensure the chicken is fully coated, then spread the pieces out in a single layer without overlapping.
- Cover the dish tightly with plastic wrap and refrigerate to marinate for as long as possible, ideally up to 12 hours but at least 5 minutes.
- When ready, heat the oven to 450F and bake the chicken uncovered for 25 to 30 minutes until it reaches an internal temperature of 165F.
- Switch to broil and cook for about 3 more minutes to crisp the edges.
- Let the chicken rest for 5 minutes before serving to lock in juices.
Notes
- If using chicken breast, pound it to an even thickness before marinating and reduce bake time to 16-18 minutes
- Fresh parsley can be swapped for 1 tablespoon dried parsley
- Full fat Greek yogurt yields best results due to lower moisture
- For grilling, cook on medium high heat about 6-8 minutes per side
- For air fryer, follow marinade steps then cook as per air fryer instructions
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 4oz
- Calories: 328kcal
- Sugar: 1g
- Sodium: 678mg
- Fat: 26g
- Saturated Fat: 6g
- Unsaturated Fat: 5g + 13g
- Trans Fat: 0.1g
- Carbohydrates: 2g
- Fiber: 0.4g
- Protein: 20g
- Cholesterol: 112mg