My 1-Ingredient Marinade for Better Chicken

I learned an amazing trick from Ami, my mom. When my dad was away on work trips, Ami and I had our own little ritual: chicken breast marinated in yogurt. She never measured, just scooped thick spoonfuls of yogurt into a bowl, scattering in spices by instinct.

She’d leave it to rest in the fridge, and after an hour, she would slide it into the oven, and it would come out bronzed and crispy. We’d tuck the chicken into warm pita bread, adding a tangy kachumber salad on top, then roll it up. It was our version of an easy dinner—effortless but special.

I didn’t realize it then, but what Ami did wasn't just about flavor; it was a power move rooted in tradition—and in science. In my culture, whether it’s a tandoori chicken in Pakistan, or kebabs in Persian cooking, yogurt has always been the secret to juicy, deeply flavored meat.

How Yogurt Transforms Chicken

• Tenderizes the meat: Yogurt contains lactic acid, which gently breaks down proteins, making the chicken breast tender without turning it mushy the way citrus- or vinegar-based marinades can.

• Deepens flavor absorption: Yogurt’s thick consistency helps spices cling to the meat. Your chicken will thank you!

• Locks in moisture: Yogurt forms a protective barrier and prevents your chicken from drying out during roasting or grilling.

• Creates crispiness outside: The natural sugars and proteins in yogurt help develop a beautifully caramelized exterior. (That’s why my Ami’s chicken had that golden crust!)

• Balances heat: If you are using spices with a bit of a kick, the creaminess of the yogurt helps to mellow out the heat.
  

How To Marinate Chicken in Yogurt

For every pound of chicken, use 1/2 to 3/4 cup of full-fat yogurt—enough to coat the meat evenly. Season it with one teaspoon of sea salt to bring out the flavor.

Here’s your chicken marinating game plan: Mix the yogurt with the salt, and add in any of your favorite spices. Massage it into your chicken—yes, with your hands—making sure it’s fully coated. Then, let it rest for at least one hour, or if you’ve got time, up to 24 hours, so the flavors fully meld.

Roast the chicken at 375°F to 400°F for 25 to 30 minutes, flipping them halfway through. Alternatively, grill the chicken until it is lightly charred and cooked through. Remember, no matter what your cooking method is, the exact timing will depend on the cut of your chicken. Just make sure it is fully cooked by checking that the internal temperature registers 165°F with an instant-read thermometer.

Endless Ways To Customize Yogurt-Marinated Chicken

The beauty of a yogurt marinade is its versatility. It works just as well with Italian seasoning, lemon pepper, or smoky BBQ spices as it does with South Asian flavors. Honestly, there are no rules. If it tastes good with chicken, it’ll taste even better with yogurt.

I do, though, have some favorite add-ins. A teaspoon each of crushed garlic and ginger adds warmth and depth to the dish. A teaspoon of garam masala gives the chicken an aromatic boost. You can stir the juice of a lemon into the yogurt for brightness. Or try the go-to spice blend I learned from Ami: a teaspoon each of ground cayenne and ground cumin and half a teaspoon of ground turmeric. You’ll swear by a yogurt marinade as soon as you try it.

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