Keto Greek Yogurt Chicken

This amazing Keto Greek Yogurt chicken is marinated in Greek yogurt and a splash of mayonnaise with lots of Parmesan cheese and a hint of garlic. It will become your favorite way to eat chicken. As a bonus, it's only 3 net carbs per serving.

Keto Greek yogurt chicken stands out for its irresistible combination of creamy marinade, savory seasoning, and a melt-in-your-mouth texture. By leveraging full-fat Greek yogurt, mayonnaise, and a nice dose of Parmesan cheese, you create a protein-packed dish that tastes indulgent but stays true to keto principles.

The natural acidity of yogurt breaks down chicken fibers, ensuring each bite is supremely tender, while the balance of flavors elevates the classic baked chicken to new heights.

And with only 3 net carbs per serving, it's a super delicious low carb chicken that is unbelievably flavorful!

Why you'll love this recipe

• You'd never guess this Greek yogurt chicken is low carb-it's always a hit with my friends, and they're shocked when I reveal it's 3 net carbs per serving.
• It's endlessly adaptable. Every ingredient, from the cheese to the yogurt and choice of chicken, can be personalized to your taste.
• It's super convenient. Like my keto pork tenderloin, this recipe is lightning-fast, and you can even prep it a day or two ahead of time.
• Flexible cooking options. While baking is my favorite method, I've also successfully made it in the air fryer and on the stove top.

Ingredient Breakdown: Why You Need Each One

• Full-fat Greek yogurt: Acts as the marinade's creamy canvas and tenderizes the chicken, thanks to its slight acidity. Low-fat alternatives can result in grainy texture-always opt for full-fat for smooth results and richer flavor.
• Mayonnaise: Adds a touch of richness, creating a silky coating and helping mellow yogurt's tart edge for balanced flavor.
• Parmesan cheese: Delivers savory depth and helps form a golden crust in the oven; choose finely grated Parmesan so it blends easily.
• Garlic powder: Infuses every bite with warm, aromatic notes, ensuring the dish is never bland.
• Onion powder: Adds gentle sweetness and rounds out the marinade's profile.
• Salt and black pepper: Essential for unlocking flavor and seasoning the chicken inside and out.
• Fresh chicken breasts or tenders: Use high-quality, air-chilled chicken for best results-avoid water-injected cuts, which dilute flavor and release excess liquid during baking.
• Parsley (optional): Finishes the dish with color and freshness.

How to make Keto Greek Yogurt Chicken

1. Make the marinade: Combine Greek yogurt, mayonnaise, Parmesan cheese, garlic powder, onion powder, salt, and black pepper in a bowl. Stir until smooth and uniform.
2. Coat the chicken: Add chicken to the bowl and toss until thoroughly coated. The marinade should form a thin, even layer over each piece; avoid excess mixture pooling in the dish for best results.
3. Marinate (optional): For ultra-tender chicken, let it marinate for at least 30 minutes-up to 4 hours (or overnight) in a zip-top bag for maximum flavor.
4. Prepare your pan: Lightly spray a baking dish or oven-proof pan with oil to prevent sticking.
5. Bake: Arrange chicken in the prepared dish and bake for 20-25 minutes at 375 F until cooked through, juicy, and golden on top. For deeper browning, broil for a few minutes after baking.

Tips for Success: Avoiding Common Mistakes

• Always bring yogurt to room temperature before marinating: Cold yogurt can seize and separate, especially in a hot oven.
• Stick with full-fat yogurt: The lack of fat will make the chicken wonky because lower fat yogurt might separate and become gritty when cooked at oven temperatures. Cooking with full fat yogurt prevents grittiness and delivers the richest texture.
• Choose air-chilled chicken: This minimizes excess liquid, preventing soggy results and promoting a crispier crust.
• Don't overapply marinade: A thin, even coating ensures thorough cooking and better browning.
• If chicken releases too much water: Transfer from oven to a hot stove-top pan and finish with a quick sear to develop a golden crust.

Troubleshooting: Solving Texture & Flavor Issues

• Gritty yogurt coating: Usually a result of low-fat yogurt, expired product, or poor temperature control. Is the yogurt full fat? Maybe it's close to expiry, or it has been exposed too long in the open air, not kept at correct cold temperature, or the acidity of the container has been thrown off.
• Excess moisture: Water-injected supermarket chicken often releases extra liquid; opt for air-chilled to avoid soggy results.
• Not enough browning: Broil briefly, or transfer to a pan to finish browning if baked chicken doesn't develop a crust.

My chicken released too much liquid - what do I do?

• Problem: Many chickens in the supermarkets come with added liquids. That means that when baking this type of chicken breast in the oven, you may not get a nice crust on top, instead your chicken will be swimming in the pool of its own juices + whatever was injected into it.
• Solution: Opt to buy air-chilled chicken that has zero injected liquids. Bell & Evans brand uses 100% Air Chilled method which eliminates the need for water, so chickens' natural juices never get diluted or replaced. That also means no chlorine - yay!
• Pro-Tip: If you notice that chicken is releasing a lot of water, which might happen if chicken has added liquid, remove it from the oven and transfer it to the stove top pan. Cook  until the chicken develops a nice brown crust and good to go!

How to Marinate Chicken Overnight

Put the chicken and marinade into a ziplock bag, push out the air and zip up when you marinade overnight. When you take out the meat the next day, you can use kitchen towel to wipe off the excess yoghurt on the chicken before cooking it. There is no need to wipe the meat completely clean at this stage.

How do I make this dish in an air fryer?

Spread the yogurt marinade over chicken and air fry until golden and cooked through for a faster, crispier result.

Is it possible to freeze leftovers?

Yes. Store in airtight containers and freeze for future meals-just reheat gently to avoid drying out.

Recipe Variations and Substitutions

• Swap Parmesan for another hard cheese: Pecorino Romano or Asiago brings similar texture and flavor.
• Add spices: Boost flavor with curry powder, smoked paprika, or Italian seasoning for a creative twist.
• Try skin-on chicken thighs: This delivers a super crispy finish but increases calories; balance with your keto goals.
• Use tzatziki: If you have leftover tzatziki, you can use it as a marinade for a Greek-inspired variation.

Serving Suggestions

• Quinoa and Brussels sprout salad: You can out quinoa for extra greens for strict keto.
• Cranberry, walnut, and spinach salad: The savory Greek yogurt chicken pairs beautifully with sweet notes in a composed salad.
• Create a two course meal with chicken as the star of the show and Keto Brownies for dessert.

Storage and Leftovers

• Easy to reheat: Store in airtight containers and reheat gently in the oven or microwave. Chicken remains juicy, and flavors develop further overnight.
• Freezing: Portion Greek yogurt chicken into containers, freeze, and defrost overnight in the fridge. Reheat in low oven or microwave for best texture.
• Sauce storage: Leftover yogurt marinade can be frozen if not used immediately-thaw and remix before next use.

More Keto Chicken Recipes

• Peri Peri Chicken
• Roasted Spatchcock Chicken
• Bacon, Cream Cheese and Cheddar Chicken
• Chicken Thighs in Creamy Mushroom Thyme Bacon Sauce
• Broccoli, Bacon and Cheddar Chicken