Using plain Greek yogurt for a chicken marinade creates juicy, flavorful grilled chicken breasts. The yogurt's tanginess helps tenderize the chicken. Plus, the lemon juice and oregano add great flavor to the otherwise bland chicken.
Why You'll Love This Recipe
- Homemade chicken marinade with zero mystery ingredients.
- Quick and Easy Recipe
- Gluten Free and easily modified to low FODMAP
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Featured Ingredients
- Chicken Breasts - Boneless, skinless chicken breasts are the perfect blank slate for this marinade.
- Greek Yogurt - Plain Greek yogurt works the best. Either full-fat or non-fat will work. The lactic acid in the yogurt helps tenderize the chicken.
- Lemon Juice - Lemon juice adds a great tangy flavor that helps break down the chicken.
- Oregano - This dried herb adds a great earthy flavor to your chicken. You can taste the oregano on the finished dish.
- Avocado Oil - Every marinade needs a bit of oil to pull everything together. Avocado oil has a high smoke point, which is perfect for the grill. It is a neutral-tasting oil, letting the other ingredients shine.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
In a gallon sized zip-top bag or leakproof container, add the yogurt, lemon juice, dried oregano, and avocado oil. Mix up the marinade ingredients.
Add the chicken, seal the bag, and massage the marinade to cover the chicken. Store in the refrigerator for as little as 30 minutes but no longer than 24 hours.
Preheat the grill to medium heat. Shake off excess marinade and place the chicken breasts on the grill. Cook chicken until an internal temperature of 165 degrees F is reached.
Remove and let it rest. Cover with tin foil. Slice after five minutes. Garnish with fresh parsley if wanted.
Tips and Tricks
Discard the marinade, and do not use it for anything else. Raw chicken has bacteria, and an already used yogurt-based marinade should not be used for anything other than a marinade.
Short on time? Slice the chicken in half the long way so it will cook faster.
Ingredient Swaps
- Chicken Options: Swap in boneless, skinless chicken thighs or chicken tenders.
- Spices: Instead of oregano, use Italian seasoning for a more depth of flavors.
Storing and Reheating
Store: Keep leftover grilled chicken in an airtight container in the refrigerator. Use within four days.
Freeze: For a quick and easy protein option in the future, freeze diced chicken leftovers in a freezer-friendly container. Use within four months for best results—Defrost before use.
Reheat: Place leftovers in the microwave for 1-2 minutes or until warm.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Plain Greek Yogurt - Use a lactose-free yogurt for a lower FODMAP option, safe at 170 grams or one tub per meal.
- Lemon Juice - Safe at 1 tablespoon or 21 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
No. You do not need to rinse the chicken with water. Instead, giving the chicken a good shake in the marinade container will help get off any excess. Doing this will also prevent flare-ups on the grill.
Greek yogurt has active bacteria and lactic acid, which is great for a marinade. In addition, it helps break down the meat, making it more tender. However, if you want to make this and do not have Greek yogurt in your fridge, you can substitute it with plain yogurt or buttermilk.
Meal Planning
Greek chicken is great as the protein source in a Greek salad with homemade tzatziki sauce or low FODMAP Greek dressing. The cool, creamy tzatziki or Greek vinaigrette with the juicy chicken plus all the salad components - Yum! This grilled marinated chicken is also great in a Greek rice bowl with Instant Pot lemon rice. So many options for this greek-inspired chicken!
Additional Greek-Inspired Recipes
Recipe
Greek Yogurt Chicken Marinade
Ingredients
- 1 cup plain greek yogurt (Note 1)
- 2 tablespoons fresh lemon juice
- 1 tablespoon dried oregano
- ¼ cup avocado oil
- 1-2 pounds chicken breasts boneless, skinless
Instructions
- In a gallon sized zip-top bag or airtight container, add the yogurt, lemon juice, dried oregano, and avocado oil. Mix the marinade ingredients in the bag until combined.
- Add chicken breasts. Massage the marinade to coat the chicken.
- Marinate the chicken for as little as 30 minutes up to 24 hours in the refrigerator.
- Preheat the grill to medium heat. Shake off any excess marinade and place the chicken on the grill. Cook the chicken until its internal temperature reaches 165°F.
- Allow chicken to rest for five minutes before slicing.
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