Yogurt has unique properties that make it ideal for marinating chicken.
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I love chicken breast as a reliable, crowd-pleasing protein, but I hate how easy it is to overcook the lean meat. Marinating or brining chicken can prevent it from drying out, but I was curious about the yogurt-based marinades I sometimes saw in Persian and Indian recipes. Was yogurt an even better marinade for chicken than your standard brine?
Before you toss that chicken into a pan, consider giving it a soak in a yogurt marinade. Experts—and even an MRI machine—suggest that this dairy-based bath penetrates deeply into the meat, making it all the more tender.
Why Yogurt Is a Great Marinade for Chicken
Yogurt is a successful marinade because it works slowly and adds flavor.
“[Yogurt] slowly and gently tenderizes meat relative to [other] acid-based marinades,” says registered dietitian Whitney Linsenmeyer, spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition and dietetics at Saint Louis University. “This acidic environment gently weakens the collagen and meat proteins near the surface.”
Because of yogurt’s slight acidity, it tenderizes meat slowly and creates a desirable texture, says Gunvantsinh Rathod, PhD, a member of the Institute of Food Technologist’s dairy foods division and a senior scientist with Idaho Milk Products. “Additionally, the presence of yogurt bacteria won’t allow pathogens to grow.”
Yogurt also creates a tasty crust around the meat. You can flavor the yogurt with herbs and spices, such as cayenne, paprika, or garlic. “When cooked, the lactose sugar in the yogurt caramelizes to impart a slight sweetness,” Linsenmeyer says.
Marinating Tip
To have the most impact on the chicken's flavor and texture, the yogurt marinade must make contact with the meat. Marinate the meat in a zippered plastic bag with the air squeezed out so the marinade can coat all sides.
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Yogurt Is More Forgiving Than Other Marinades
Yogurt tenderizes meat more slowly compared to other acids, such as citrus juice or vinegar, which are common marinade ingredients. “Because of this, yogurt is much more forgiving compared to other marinades, and cooks can worry less about over-marinating the meat,” says Linsenmeyer.
You can marinate chicken and other meats for up to 12 hours in yogurt because the tenderizing happens so gradually. However, acid-based marinades should usually only be used for a few hours.
“When left too long, an acid-based marinade [such as those containing lemon or vinegar] turns the outermost layer of the meat mushy as the proteins on the surface of the meat are weakened,” Linsenmeyer explains.
How To Use Yogurt as a Marinade
Yogurt works as a good marinade for chicken, as well as beef, lamb, and pork. Although yogurt-based marinades may have more of an impact on meat compared to other marinades, it’s still a good idea to use thinner cuts like chicken breasts, pork chops, or steak cutlets so the yogurt has the best chance of making a difference to every bit of the meat.
3 Yogurt-Marinated Chicken Recipes to Try
- Grilled Chicken With Yogurt Garlic Marinade
- Tandoori Chicken
- Greek Lemon Chicken Skewers
