Yogurt marinated chicken is tender, juicy, and absolutely bursting with flavor. Even better, it takes just 5 minutes to prep—making it the perfect recipe to throw together in the morning and enjoy as a quick and easy dinner later in the day. The marinade works its magic in as little as 30 minutes, but if you want to plan ahead, you can let it rest overnight for up to 24 hours.
When it’s time to cook, simply pop the chicken in the air fryer at 390°F, and in just 15 minutes you’ll have a delicious, high-protein, and naturally gluten-free meal ready to serve. While the chicken cooks, take a few minutes to toss together a crisp salad or steam some fresh veggies for a balanced plate.
I also like to double the recipe so I have leftovers ready for my lunches throughout the week. My family prefers chicken thighs for their rich flavor, but you can easily swap in chicken breasts or tenders if that’s what you have on hand. Either way, this recipe is flexible, flavorful, and guaranteed to become a new weeknight favorite.
Ingredients for Yogurt Marinated Chicken Recipe
- 1.5 lb boneless, skinless chicken thighs
- ½ cup plain Greek yogurt
- 1 tbsp avocado oil (or olive oil)
- 2 tbsp fresh lemon juice
- 1 tsp garlic powder
- 1½ tsp paprika
- 1 tsp dried oregano
- ½ tsp ground black pepper
- ¼ tsp salt
How to Make Yogurt Marinated Chicken
- In a medium bowl, whisk together the Greek yogurt, avocado oil, lemon juice, garlic powder, paprika, oregano, salt, and pepper until smooth and well combined.
- Add the chicken thighs to the marinade and stir until every piece is evenly coated. For the best flavor, cover and let the chicken marinate for at least 30 minutes—or up to 24 hours if you want to prep ahead.
- When you’re ready to cook, preheat the air fryer to 390°F.
- Spray your air fryer basket with nonstick cooking spray.
- Place the marinated chicken in the basket in a single layer and cook for about 15 minutes or until center is 165°F.
Nutrition Facts: This recipe makes 4 servings: Calories: 250 Total Fat: 11 g Saturated Fat: 2 g Carb: 3 g Sugar: 1 g Protein: 36 g Sodium: 299 mg
Frequently Asked Questions about Yogurt Marinated Chicken
Q: How long do I marinate chicken in yogurt?
A: For the best flavor and tenderness, marinate chicken in yogurt for at least 30 minutes. If you have more time, letting it rest for up to 24 hours will give you even more delicious results.
Q: Can I use chicken breast instead of chicken thighs?
A: Yes! While I prefer boneless, skinless chicken thighs for their juicy texture, boonless skinless chicken breasts or tenders also work well. Just be sure not to overcook them, since leaner cuts can dry out faster.
Q: Is yogurt marinated chicken healthy?
A: Definitely. Greek yogurt adds protein while keeping the chicken tender without extra fat. This recipe is naturally gluten-free and high in protein, making it a great option for a quick and easy dinner.
Q: Can I cook yogurt marinated chicken without an air fryer?
A: Of course! You can bake it in the oven at 400°F for about 20–25 minutes, or grill it over medium heat for 6–8 minutes per side. The cooking method is flexible, so use whatever works best for you.
Q: What should I serve with yogurt marinated chicken?
A: This recipe pairs well with fresh salads, roasted vegetables, or a simple rice or quinoa side dish. For a lighter option, try serving it with steamed broccoli or a cucumber-tomato salad.
How to Store & Reheat Yogurt Marinated Chicken
If you have leftovers, this recipe stores beautifully for quick meals later in the week. Place the cooked chicken in an airtight container and refrigerate for up to 4 days.
When you’re ready to enjoy it again, reheat gently to keep the chicken juicy. Warm it in the air fryer at 350°F for 3–4 minutes, or heat in the microwave in 30-second bursts until warmed through.
Pro tip: Slice leftover chicken and add it to salads, wraps, or grain bowls for an easy high-protein lunch.
Yogurt Marinated Chicken
Ingredients
- 1.5 lb Chicken thighs boneless, skinless
- 1/2 cup Greek yogurt nonfat, plain
- 1 tbsp Avocado oil or olive oil
- 2 tbsp Lemon juice
- 1 tsp Garlic powder
- 1.5 tsp Paprika
- 1 tsp Oregano
- 1/2 tsp Black pepper
- 1/4 tsp salt
Instructions
- In a small bowl whisk together yogurt, oil, lemon juice and seasonings.
- Add chicken thighs, stir to coat.
- Marinate in the fridge for 30 minutes or up to 24 hours.
- Preheat air fryer to 390℉.
- Spray air fryer basket with nonstick cooking spray.
- Arrange chicken in single layer in the basket
- Air fry on 390℉ for 15 minutes or until the center is 165℉
Notes
Nutrition
About the Author: Rachel Roberts Registered Dietitian and Nutritionist
About the Author: Rachel Roberts Registered Dietitian and Nutritionist Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and healthy lifestyle tips to improve your health.
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