Grilled Yogurt Marinated Chicken
This yogurt-marinated chicken is one of those recipes I keep coming back to — and for good reason. Boneless, skinless chicken breasts are soaked in a creamy Greek yogurt marinade brightened with Mediterranean flavors from fresh lemon, garlic, and fragrant rosemary, then grilled until perfectly golden.
The magic here is the yogurt. Its lactic acid does the heavy lifting, breaking down proteins and gently tenderizing the chicken from the inside out so it’s melt-in-your-mouth tender, juicy, and flavorful every time. A yogurt marinade is also the secret ingredient in my chicken tzatziki recipe.
As a dietitian, I love that this recipe fits beautifully into a Mediterranean-style eating pattern, pairing lean protein with gut-friendly yogurt, anti-inflammatory herbs, and traditional Mediterranean flavors. It’s flavorful and filling yet low in calories, and one of my favorite high-protein dinners.
Recipe At-A-Glance
PREP TIME: 10 minutes (plus 1-24 hours marinate time)
COOK TIME: 12 minutes
TOTAL TIME: 22 minutes active; up to 24 hours total
SERVES: 4
DIFFICULTY: easy
RECIPE HIGHLIGHTS: Moist, tender, and juice grilled chicken breast that’s bursting with fresh lemon, garlic, and herb flavors
FEATURED INGREDIENTS: Plain Greek or regular yogurt, lemon, garlic, rosemary
Why You’ll Love This Recipe
Recipe Ingredients
Here are the key ingredients needed to make this yogurt marinated chicken. Substitutions and variations are listed in the section below.
Be sure to check out the recipe card below for the complete list of ingredients with measurements.
Chicken breasts – Use a one-pound package of boneless, skinless chicken breasts. I highly recommend buying air-chilled chicken. It’s more tender and flavorful than standard processed chicken, which is typically immersed in a chlorinated water ice bath to kill bacteria.
Tip: I stock up on Mary’s air-chilled chicken breast when it’s on sale with my Prime discount at Whole Foods.
Yogurt – I always have plain Greek yogurt on hand, so it’s what I use, but regular plain yogurt works just as well. Both types are rich in bacteria that produce lactic acid to tenderize, and milk sugar, which caramelizes when grilled. Greek yogurt will add more protein to the recipe.
Lemon – Buy a fresh lemon and zest it first, then juice it. Using juice and zest adds extra lemony bright flavor.
Substitutions and Variations
- Swap garlic powder for fresh garlic – Garlic powder works just as well as fresh, so it’s a good choice if you don’t feel like peeling and mincing.
- Vary the herbs – Instead of fresh rosemary, try dried or fresh thyme, oregano, or marjoram for slightly different flavors. If using dried herbs, use about half as much because their flavor is more concentrated.
- For a Middle Eastern Shawarma variation– Skip the rosemary and use a mix of coriander, cumin, cardamom, and paprika (about 1 teaspoon each), plus a pinch of cinnamon and cayenne pepper.
Step-By-Step Instructions
1. Remove the rosemary needles. The easiest way to do this is to hold a rosemary stem near the top and, using your other hand, pull down to strip the needles from the stem. Mince them well so you don’t have sharp pieces.
2. Prepare the marinade. Combine the yogurt, rosemary, lemon zest and juice, olive oil, and salt and mix well.
3. Prepare the chicken. If your chicken breasts are very large and thicker at one end, lay each one flat, and cut through the thick end horizontally, about halfway through. Then, open it like a book and finish cutting until you have one large, flat piece. Once cut, you can also give them a quick pound to ensure even thickness throughout. This helps the chicken cook faster and more evenly.
4. Marinate the chicken. Layer about half the marinade in the bottom of a glass bowl, add the chicken, and top with the remaining marinade. Use a fork or tongs to turn the chicken a few times so that everything is well-coated. Marinate for at least an hour or up to 24 hours.
5. Grill the chicken. Heat the grill to about 400ºF and spray the grill grates. Shake off any excess marinade. Grill the chicken breasts for 5-6 minutes per side. Don’t lift the raw chicken for at least five minutes so it can caramelize and develop those grill lines.
Expert Tips
Allow enough time for the chicken to marinate. While you can marinate the chicken for a quick 30 minutes to an hour (you’ll still get some flavor and caramelization), it tastes best and is most tender when it soaks for at least 6-12 hours. I often prep it in the morning or the night before and let it sit in the fridge for up to 24 hours.
Instead of grilling, you can also bake the yogurt marinated chicken in a baking dish in the oven at 400ºF for 25-30 minutes or until the internal temperature reaches 165ºF.
Once cooked, let the chicken rest at room temperature for about 5 minutes to keep it juicy.
What to Serve With Yogurt Marinated Chicken
This flavorful grilled chicken goes perfectly with:
- Greek chicken and orzo salad
- Caprese pasta
- A chopped Mediterranean salad
- Sides like oven-roasted baby potatoes, sautéed mushrooms, or baked stuffed tomatoes
Recipe FAQs
The USDA recommends marinating poultry (in yogurt or any acidic marinade) for up to 24 hours. If you go significantly beyond this, the protein fibers may break down too much, and the chicken will become mushy when cooked. Always refrigerate your chicken while marinating.
No! Always discard marinade that has contained raw chicken because it may be contaminated with bacteria. Cooking the chicken will kill any bacteria in the chicken.
If you want to save some for a sauce, remove a portion of the yogurt marinade before you place the chicken in it. Keep it in a separate container in the refrigerator until ready to serve.
Related Chicken Dinner Recipes
If you like an easy, healthy chicken dinner, try these recipes too:
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Tender, Grilled Greek Yogurt Marinated Chicken
Ingredients
- 1 tablespoon minced rosemary from about 3 sprigs
- 4 medium garlic cloves minced
- 1/2 cup plain Greek or regular yogurt full or lowfat
- 1 tablespoon olive oil
- 2 teaspoons lemon zest
- 2 tablespoons lemon juice
- 1/2 teaspoon salt
- 1 pound boneless, skinless chicken breasts
Instructions
- Strip the needles from the rosemary sprigs and mince them well. Peel the garlic cloves and mince them well.
- Combine the yogurt, olive oil, lemon zest and juice, salt, rosemary, and garlic in a small bowl. Mix well and set this aside.
- If your chicken breasts are much thicker at one end, butterly each piece by laying them flat and cutting about halfway through the thick end horizontally. Open the pieces and finish cutting within about 1/2 inch to the end, so you they lie flat. If desired, you can also pound them 2-3 times with a meat mallet to make them an even thickness.
- Pour about half of the marinade into a container with a lid that's large enough to hold the chicken. Add the chicken and top with the remaining marinade. Turn the chicken a few times with a fork or tongs to ensure it's evenly coated. Cover and refrigerate for at least one hour or up to 24 hours.
- Heat the grill to 400℉. Shake off any excess marinade from the chicken.
- Grill the chicken for 5-6 minutes on each side or until the internal temperature reaches 165℉. Let it rest for 5 minutes before serving.
Notes
Nutrition
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