Low Carb Greek Yogurt Chicken Recipe (2024)

FAQs

Is Greek yogurt low in carbs? ›

The answer is yes, especially if you need a higher source of protein. Be sure to choose plain Greek yogurt. This type of yogurt is slightly lower in carbs (7 g per 6-oz container), has more fat, and packs more than double the protein (15 g), per the USDA.

Greek yogurt marinades slowly tenderize the chicken to make it juicy. Yogurt is a gentle and effective way to tenderize meat. While acidic chicken marinades can toughen the meat and make it rubbery, yogurt slowly breaks down the proteins in the meat resulting in the most tender texture.

Vanilla Extract (this actually adds a sweet flavor and is one of my favorite additions to plain yogurt) Nuts and Seed: almonds, pecans, walnuts, macadamia nuts, sunflower seeds, hemp seeds, pumpkin seeds (see this graphic for carb info.) Nut Butter (1 tablespoon almond butter has 1.3g net carbs)

You can marinate for 30 minutes and still have amazing results. I left mine in the fridge for 2 hours and was extremely happy with the outcome. Greek yogurt is similar to when we use buttermilk to soak our chicken drumsticks. Makes them SO juicy.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

You do not need to rinse off the marinade before cooking but you can discard any marinade left in the bag after you remove the chicken.

Don't Rinse

You should not need to do more than shake the excess marinade from your chicken, or if you want to be very thorough, pat it down with towels lightly. If you rinsed, you would be washing away from of the flavor developed by your marinade, and the seasoning at the surface of the chicken.

It is safe to keep the food in the marinade longer, but after two days it is possible that the marinade can start to break down the fibers of the meat, causing it to become mushy.

Vasant Lad notes that yogurt shouldn't be paired with milk. In addition to this, he also lists down a couple of everyday foods, that you may have been combining all your life with yogurt but shouldn't be! These include sour fruits, melons, fish, mango, starches, cheese and bananas.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

No! Doing so would wipe off a much of the flavour that the chicken took on in the marinating process. This recipe makes enough marinade for a thin coating of the chicken.

You can marinate chicken and other meats overnight in yogurt, or as long as 12 hours, because the tenderizing happens so gradually. However, acid-based marinades usually can only be used for a few hours.

Gently Patting Marinated Meat Dry Helps You Get A Good Sear

The problem with excess moisture is that it tends to steam the meat's outer edge, turning it gray but not creating that Maillard browning that leads to a good sear. Patting it dry thus gets around this issue because you're wicking away the excess moisture.

“For my clients on low-carb diets, I typically recommend an unflavored, whole-milk Greek yogurt or skyr,” she says. If you don't like Greek yogurt or skyr, just make sure to stick to a plain, unsweetened, full-fat regular yogurt, adds dietitian Amy Stevens, RD.

Yogurt can fit into a keto diet, but watch your portion size, read labels to make sure you're getting a plain, unflavored version, and add lower-carb toppings, such as berries and nuts or seeds.

The Greek Gods Plain Full Fat Greek Yogurt (1 cup) contains 15g total carbs, 15g net carbs, 14g fat, 9g protein, and 220 calories.