Low Carb Greek Yogurt Chicken

Imagine sinking your fork into tender, juicy chicken coated in a creamy, tangy marinade that’s crispy on the outside yet moist inside. That’s exactly what you’ll experience with this Low Carb Greek Yogurt Chicken. This protein-packed dish delivers incredible flavor without the carb overload, making it perfect for health-conscious food lovers who refuse to sacrifice taste. The Greek yogurt tenderizes the chicken while infusing it with Mediterranean herbs and spices. You’ll learn how to create this simple yet impressive meal that’s become a staple in many kitchens for good reason.

Why You’ll Love This Recipe

This Low Carb Greek Yogurt Chicken will quickly become your new favorite weeknight dinner solution. The magic happens when the protein-rich Greek yogurt works its way into the chicken, creating an incredibly tender texture while keeping the meat juicy. Unlike heavy cream-based marinades, this lighter option offers the same creamy satisfaction without excess calories or carbs.

The contrast between the slightly charred exterior and the succulent interior creates a delightful textural experience with every bite. The Mediterranean flavor profile – featuring lemon, garlic, and herbs – provides depth without overwhelming the palate.

What truly sets this recipe apart is its versatility. It works beautifully as a main dish with vegetable sides, in salads, or even wrapped in lettuce for a complete low-carb meal. Plus, it requires minimal hands-on time, making it accessible even on your busiest days. The yogurt does most of the work for you!

Ingredients

For this Low Carb Greek Yogurt Chicken, you’ll need:

• 2 lbs (900g) boneless, skinless chicken breasts or thighs
• 1 cup (245g) plain Greek yogurt (full-fat or 2% work best)
• 3 tablespoons (45ml) olive oil
• 4 cloves garlic, minced (about 1½ tablespoons)
• 1 tablespoon (15ml) lemon juice
• 1 tablespoon (3g) dried oregano
• 1 teaspoon (2g) dried thyme
• 1 teaspoon (5g) salt
• ½ teaspoon (1g) black pepper
• ½ teaspoon (2g) paprika
• ¼ teaspoon (0.5g) cayenne pepper (optional, for heat)
• Fresh herbs for garnish (parsley, dill, or mint)

The Greek yogurt is the star ingredient here – its acidity helps tenderize the chicken while adding protein and creaminess without carbs. Use full-fat Greek yogurt for the best flavor and texture results, though 2% works well too.

Pro Tips

Marination Time Matters: While you can cook the Low Carb Greek Yogurt Chicken after just 30 minutes of marination, allowing it to sit for 4-8 hours delivers significantly more tender results. The lactic acid in the yogurt gently breaks down the protein fibers without making the meat mushy. For meal prep, prepare the marinade the night before and let the chicken soak up the flavors overnight.

Don’t Overcook: This yogurt-marinated chicken cooks slightly faster than regular chicken due to the tenderizing effects of the yogurt. Start checking for doneness a few minutes earlier than you typically would. The ideal internal temperature is 165°F (74°C), but you can remove it from heat at 160°F (71°C) as it will continue cooking while resting.

Pat Dry Before Cooking: For the best sear and caramelization, remove excess marinade by patting the chicken with paper towels before placing it on the grill or in the pan. This prevents steaming and ensures you get that desirable golden crust while maintaining the juicy interior that makes this Low Carb Greek Yogurt Chicken so delicious.

Instructions

Step 1: Prepare the Marinade
In a large bowl, combine the Greek yogurt, olive oil, minced garlic, lemon juice, oregano, thyme, salt, pepper, paprika, and cayenne (if using). Whisk until all ingredients are thoroughly incorporated into a smooth, fragrant mixture. The marinade should have a thick, creamy consistency that will cling well to the chicken.

Step 2: Prepare the Chicken
Pat the chicken pieces dry with paper towels to remove excess moisture. If using chicken breasts and they’re particularly thick, consider butterflying or pounding them to an even thickness of about ¾-inch. This ensures even cooking and better marinade penetration for your Low Carb Greek Yogurt Chicken.

Step 3: Marinate
Add the chicken to the yogurt mixture, turning to coat each piece completely. Cover the bowl with plastic wrap or transfer everything to a large zip-top bag. Refrigerate for at least 2 hours, but preferably 4-8 hours for maximum flavor and tenderness. If you’re short on time, even 30 minutes will impart some flavor.

Step 4: Prepare for Cooking
Remove the chicken from the refrigerator about 20 minutes before cooking to take the chill off. This helps it cook more evenly. Preheat your grill to medium-high heat, or set a heavy skillet over medium-high heat if cooking indoors.

Step 5: Cook the Chicken
Gently wipe off excess marinade (but don’t rinse). For grilling, cook for 5-7 minutes per side until the internal temperature reaches 165°F (74°C). For pan-searing, heat 1 tablespoon of oil in a skillet and cook for 5-6 minutes per side until golden brown and cooked through. Work in batches if necessary to avoid overcrowding.

Step 6: Rest and Serve
Allow the cooked Low Carb Greek Yogurt Chicken to rest for 5 minutes before slicing or serving. This redistributes the juices throughout the meat, ensuring maximum juiciness. Garnish with fresh herbs and lemon wedges before serving.

Variations

Mediterranean-Style: Enhance the Low Carb Greek Yogurt Chicken with a Mediterranean twist by adding 1 tablespoon of za’atar seasoning and 2 teaspoons of lemon zest to the marinade. After cooking, serve it with a side of cucumber-tomato salad dressed with olive oil and red wine vinegar. This variation maintains the low-carb profile while incorporating traditional Mediterranean flavors.

Spicy Indian-Inspired: Transform this dish by adding 2 teaspoons of curry powder, 1 teaspoon of garam masala, and ¼ teaspoon of ground turmeric to the yogurt marinade. This creates a simplified tandoori-style yogurt chicken that pairs beautifully with cauliflower rice and a dollop of additional yogurt mixed with cucumber and mint for a cooling effect.

Herb Garden Variation: For a bright, herbaceous version, incorporate 3 tablespoons of freshly chopped herbs like dill, parsley, and chives into the marinade. This lighter flavor profile works wonderfully for summer meals and makes an excellent protein addition to Greek salads or served alongside grilled vegetables.

Storage and Serving

Properly stored, cooked Low Carb Greek Yogurt Chicken will keep in the refrigerator for 3-4 days in an airtight container. For meal prep, portion the chicken into individual containers alongside your favorite low-carb sides. The chicken can also be frozen for up to 3 months – wrap individual pieces tightly in plastic wrap, then place in freezer bags with the air pressed out.

For serving, this versatile chicken pairs wonderfully with a variety of low-carb sides. Create a complete meal by serving it alongside roasted broccoli and cauliflower rice for a thoroughly low-carb dinner. For a refreshing option, slice the chicken and place it atop a bed of mixed greens with cucumber, feta cheese, and olives for a Greek-inspired salad.

The chicken also makes excellent leftovers. Slice it cold for lunch salads, chop it for lettuce wraps, or gently reheat it in a 300°F (150°C) oven until just warmed through to maintain its juiciness.

FAQs

Can I use non-fat Greek yogurt instead of full-fat?
While you can use non-fat Greek yogurt, full-fat or 2% varieties produce juicier results for your Low Carb Greek Yogurt Chicken. The fat helps prevent the chicken from drying out during cooking and adds richness to the flavor profile.

Is this recipe keto-friendly?
Yes! This recipe is excellent for keto diets as Greek yogurt contains minimal carbs (about 4g per half cup), and when spread across multiple servings, the carb count becomes negligible while providing protein and healthy fats.

Can I cook this in an air fryer?
Absolutely! Cook at 375°F (190°C) for approximately 12-15 minutes, flipping halfway through. Check that the internal temperature reaches 165°F (74°C) for food safety.

How can I prevent the yogurt from burning when grilling?
Gently wipe off excess marinade before grilling and ensure your grill is clean and well-oiled. Cook over medium-high rather than high heat to allow for proper cooking without excessive charring.

Can I use this marinade for other proteins?
Yes! This marinade works beautifully with turkey breast, firm fish like salmon or swordfish (marinate for just 30 minutes), or even firm tofu for a vegetarian option.

Conclusion

This Low Carb Greek Yogurt Chicken is comfort food that’s been completely reimagined for health-conscious eaters — creamy, tender, and packed with protein without the carb overload. It’s the kind of dish that proves eating well doesn’t mean sacrificing flavor or satisfaction. Whether you’re following a specific diet plan or simply appreciate delicious food that happens to be good for you, this recipe delivers on all fronts. With its simple preparation and impressive results, it’s bound to become a regular in your meal rotation.

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