Lemon Garlic Greek Yogurt Chicken

Tender, juicy chicken marinated in lemon, garlic, and Greek yogurt. High protein, big flavor, and minimal effort.

Why Greek Yogurt Works

Greek yogurt gently tenderizes chicken without drying it out like acidic marinades can. It also locks in moisture and adds a subtle tang that pairs perfectly with lemon and garlic plus extra protein for the win.

Ingredients

• 1½ lbs chicken breasts or thighs

• 1 cup plain Greek yogurt (full fat or 2%)

• Zest of 1 lemon

• Juice of 1 lemon

• 4 cloves garlic, minced

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

• ½ teaspoon black pepper

• 1 teaspoon dried oregano or Italian seasoning

• Optional: pinch of red pepper flakes for heat

Instructions

1. Make the marinade
   In a large bowl, mix Greek yogurt, lemon zest, lemon juice, garlic, olive oil, salt, pepper, and seasoning until smooth.

2. Coat the chicken
   Add chicken and fully coat. Cover and marinate at least 30 minutes. Overnight is even better if you have time.

3. Cook your way

   • Bake: 400°F for 22–26 minutes until internal temp hits 165°F

   • Grill: Medium heat, 5–7 minutes per side

   • Air Fry: 375°F for 14–16 minutes, flipping halfway

4. Finish
   Rest 5 minutes. Squeeze fresh lemon over the top before serving.

Serving Ideas

• Over roasted veggies or a simple arugula salad

• With rice, quinoa, or lemon herb couscous

• Sliced into wraps or pita with cucumber and tzatziki vibes

Tips for Best Results

• Pat off excess yogurt before cooking for better browning

• Chicken thighs stay juicier if you tend to overcook

• Add fresh herbs like parsley or dill at the end for a pop of flavor

Protein Boost

Using Greek yogurt adds roughly 5–7g of protein per serving, depending on brand and portion size.

Nutrition & Macros

Estimated per serving based on 4 ounces using chicken breast and plain 2% Greek yogurt.

• Calories: ~280

• Protein: ~38g

• Carbohydrates: ~6g

• Fat: ~9g

Macro Notes

• High protein thanks to Greek yogurt + lean chicken

• Low carb and naturally gluten free

• Fat can be adjusted easily by using nonfat vs full fat yogurt or adding extra olive oil

Macros will vary slightly depending on yogurt brand and whether you use breasts or thighs.