This Yogurt-Marinated Chicken Thighs recipe has spectacular flavor (get ready, tastebuds!) and is so darn easy. Serve with a side of steamed basmati rice and some sliced mango for a satisfying dinner you won’t forget!
Chicken breasts is all you got? This Garlic-Yogurt Baked Chicken is a must-try!
A Flavor Packed Marinated Chicken Thighs Recipe
Tired of the same old flavors day in and day out? Well, get excited AND rest easy! Motivated by my recipe for Chicken Tikka Masala, you’ll love the spicy, Indian-inspired goodness of this super-simple meal.
My family loves having chicken for dinner so I’m always looking for new ways to serve it. This simple recipe is packed with amazing flavor and makes the most tender chicken thighs OF EVER, thanks to the yogurt.
Recipe Ingredients
- Nonfat plain yogurt: Yogurt adds a creamy, tangy flavor and tenderizes the chicken.
- Extra virgin olive oil
- Spices: Curry powder, chili powder, cumin, garlic powder, onion powder
- Skinless, boneless chicken thighs
- Chopped fresh cilantro: For garnish
Why Use Yogurt?
Yogurt might not seem like a typical choice for marinating, but it is absolutely delicious — and there’s a scientific reason for using it, too: yogurt tenderizes. In fact, it actually tenderizes meat better than ordinary vinegar-based marinades.
How to Marinade Chicken Thighs
Marinating chicken thighs in yogurt couldn’t be easier. You simply mix the yogurt of your choice (my recipe uses nonfat plain yogurt) with the seasonings of your choice, gently toss the chicken in the mixture, and refrigerate. You can let this marinade anywhere from 30 minutes to overnight.
How to Cook Chicken Thighs in the Oven
- Heat your oven: Set your oven to broil. Using the broil instead of the bake function cooks the chicken at a higher temperature, similar to grilling.
- Prepare the chicken thighs: Arrange the chicken on a foil-lined baking sheet or broiler pan. Place in the oven.
- Cook: Broil for 8 minutes, flip, and then broil 7 – 8 minutes more, until internal temperature reaches 165°F.
Note: It takes longer for bone-in chicken to cook, so be sure to adjust the cooking time to reflect that. You should allow around 25 minutes for bone-in thighs, turning them halfway through the cooking time.
How to Cook Grilled Chicken Thighs
- Prepare your grill: Heat grill to medium-high (about 425°F to 450°F). Brush the grill grates with oil.
- Add the chicken: Arrange the marinated chicken pieces on the hot, oiled grates.
- Cook: Grill for about 7 minutes per side; chicken thighs are cooked through when internal temperature reaches 165°F.
Again, bone-in chicken thighs take significantly longer to cook, so be sure to adjust the cooking time to reflect that.
Tips for the Best Chicken Thighs
Chicken thighs are a really forgiving dish, so they’re perfect for a busy day or evening. If you want to make sure you get the absolute best flavor, follow these easy tips:
- Let the chicken marinate for up to 8 hours for maximum flavor. Wipe away most of the marinade when it’s time to cook.
- Always let your chicken stand for 15 minutes before cooking. Room-temperature proteins cook better, resulting in a tastier texture.
- If you choose the broiler method, a broiler pan works great to hold the chicken thighs – but you can also use a baking sheet or cast-iron skillet. Don’t use glass or Pyrex under the broiler.
Serving Suggestions
- The Indian-inspired flavor combinations in this dish pair really well with basmati rice, but also go deliciously with jasmine rice, a simple spinach salad with a sweet vinaigrette, or a mixture of raw, fresh veggies and fruit.
How to Store and Reheat Leftovers
- Store leftover chicken similarly to how you would store leftover steak. First, allow it to come to room temperature. Then, cover in sauce (you can use additional yogurt, but do not use leftover marinade, since it contains the juices of the raw chicken) so the meat doesn’t dry out. Store in an airtight container for up to 4 days.
- To reheat, place the chicken gently in an ovenproof dish and warm at 200°F until just heated through. Don’t overcook, or the chicken will become dry. You can also warm the chicken over very low heat on the stovetop in a covered skillet.
More Chicken Thighs Recipes
ENJOY!
Tools Used in this Recipe
Yogurt-Marinated Chicken Thighs (Indian Inspired)
A super-easy, super-fast, super-flavorful entree. Boneless, skinless chicken thighs are marinated in yogurt and a blend of Indian-inspired spices, and then broiled or grilled to perfection!
Course: Dinner
Cuisine: Indian
Servings: 4 people
Calories: 352 kcal
Ingredients
- 1 cup nonfat plain yogurt
- 1 tablespoon extra virgin olive oil
- 1 tablespoon curry powder
- 1 tablespoon chili powder
- 1/2 tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 8 (about 2 pounds, total) boneless, skinless chicken thighs
- chopped fresh cilantro, for garnish
Instructions
In a large mixing bowl, combine yogurt, oil, curry powder, chili powder, cumin, garlic powder, onion powder, and salt; mix to combine.
Add chicken thighs and toss until well-coated.
Cover and marinate for at least 30 minutes. You can also cover and refrigerate for up to 8 hours.
Remove chicken from fridge and let stand for 15 minutes at room temperature.
Oven Method:
Transfer chicken to a broiler pan or foil-lined baking sheet or broiler pan. Discard yogurt marinade.
Broil chicken for 8 minutes; flip chicken thighs and broil 7 to 8 minutes more, or until internal temperature reaches 165°F.
Garnish with cilantro and serve.
Grill Method:
Preheat grill to medium-high, about 425°F to 450°F.
Brush the grill grates with oil.
Place chicken thighs on grill and grill for 7 minutes per side, or until internal temperature of chicken reaches 165˚F.
IMPORTANT:
If using bone-in chicken thighs, cook (or grill) for about 25 to 28 minutes, flipping the chicken thighs halfway through cooking.
Recipe Notes
NET CARBS: 7 g
Nutrition Facts
Yogurt-Marinated Chicken Thighs (Indian Inspired)
Amount Per Serving
Calories 352 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3g15%
Cholesterol 216mg72%
Sodium 865mg36%
Potassium 794mg23%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 5g6%
Protein 48g96%
Vitamin A 662IU13%
Vitamin C 1mg1%
Calcium 163mg16%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
