Yogurt-Marinated Grilled Chicken
Tender chicken breast marinated in yogurt, ginger, garlic, and spices, then grilled or pan-seared until golden. This high-protein, low-carb dish is incredibly flavorful and perfect for a healthy lunch or dinner.
For 4 servings
Prepare the yogurt marinade.
In a large bowl, whisk together the Greek yogurt, ginger-garlic paste, lemon juice, olive oil, turmeric powder, garam masala, cumin powder, coriander powder, red chili powder, salt, and black pepper until smooth.
TIPUsing thick Greek yogurt helps the marinade cling to the chicken better.Marinate the chicken.
- Pat the chicken breasts dry with a paper towel.
- Add the chicken to the marinade, ensuring each piece is fully coated.
- Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
TIPDon't marinate for more than 4 hours, as the acid in the yogurt and lemon can start to break down the chicken texture.Grill the chicken.
Preheat your grill or a grill pan over medium-high heat. Lightly oil the grates to prevent sticking. Place the marinated chicken on the grill, shaking off any excess marinade. Cook for 6-8 minutes on each side, or until cooked through and nicely charred. The internal temperature should reach 165°F (74°C).
TIPAvoid pressing down on the chicken as it grills, which can squeeze out the juices.Rest the chicken before serving.
Transfer the grilled chicken to a cutting board and let it rest for 5 minutes. This allows the juices to redistribute, ensuring the chicken is moist and tender.
Slice and serve.
Slice the chicken against the grain. Garnish with fresh chopped coriander leaves and serve immediately with a large salad.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra tender chicken, you can pound the breasts to an even thickness before marinating.
- 2If you don't have a grill, you can pan-sear the chicken in a hot skillet with a little oil for the same amount of time.
- 3Ensure your grill or pan is hot before adding the chicken to get a good sear and prevent sticking.
- 4This chicken is great for meal prep. Cook a batch and store it in the fridge for salads and wraps throughout the week.
Adapt it for your goals.
Dairy free
To make this dairy-free, substitute the Greek yogurt with a thick, unsweetened coconut or almond-based yogurt.
kid friendlyKid friendly
Omit the red chili powder and reduce the garam masala by half for a milder flavor that kids will love.
quickQuick
Cut the chicken into smaller, bite-sized pieces before marinating. They will cook much faster, in about 3-4 minutes per side.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of high-quality lean protein, which is essential for muscle growth, repair, and overall body function.
Low in Carbohydrates
This recipe is naturally low in carbs, making it suitable for low-carb, keto, and diabetic-friendly diets, helping to manage blood sugar levels.
Rich in Probiotics
The use of yogurt in the marinade adds beneficial probiotics, which support a healthy gut microbiome and aid in digestion.
Frequently asked questions
Yes, it is very healthy. It's high in lean protein from the chicken breast, low in carbohydrates and fat, and uses natural spices for flavor instead of processed sauces.