Yogurt Marinated Chicken
Yogurt Marinated Chicken delivers 37g protein and 280 calories per serving—a lean, high-protein option for hitting daily targets on a cut. Quick-preps 4 servings on the stovetop, making it a straightforward Monday meal-prep staple. Built for lifters maximizing protein-per-calorie to support fat loss without hunger between sessions.
Ingredients
- •Yogurt, Plain, Low-Fat(120g)
- •Garlic(120g)
- •Lemon Juice, Fresh(15g)
- •Cinnamon, Ground(3g)
- •Oregano, Dried(3g)
- •1/2 tsp salt ($0.02)
- •Nutmeg, Ground(1g)
- •Cloves, Ground(1g)
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Vegetable oil(15g)
Instructions
- 1Combine the yogurt, minced garlic, lemon juice, cinnamon, oregano, salt, nutmeg, and cloves in a bowl.
- 2Slice the chicken breasts into two thinner pieces so they cook quickly and evenly in the skillet. If slicing is too difficult, you can cover the chicken breasts with plastic and use a rolling pin or mallet to pound the chicken into an even thickness (1/2-3/4 inch thick), then slice the breast across into two smaller portions.
- 3Place the chicken in a shallow dish or zip-top bag and pour the yogurt marinade over top. Make sure all sides of the chicken are coated in yogurt, then refrigerate for at least 30 minutes or up to 24 hours.
- 4When you're ready to cook, heat ½ Tbsp cooking oil in a large skillet (preferably some sort of non-stick surface) over medium heat. Once hot, add two pieces of chicken and cook on each side until deeply browned. Transfer the cooked chicken to a clean cutting board and repeat with the rest of the cooking oil and second two pieces of chicken.
- 5Let the chicken rest for five minutes, then slice and serve!
Nutrition — Per Serving
280
calories
37g
protein
8g
fat
- Carbohydrates
- 14g
- Saturated fat
- 1.8g
- Sodium
- 94 mg
- Dietary fiber
- 1.5g
4 servings per batch · ~217g each
Macro data sourced from USDA FoodData Central
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How much protein does Yogurt Marinated Chicken have per serving?
Each serving contains 37g of protein at 280 calories with 8g fat and 14g carbs. This is a high-protein, moderate-calorie option that aligns with lean muscle-building macros.
How long does Yogurt Marinated Chicken take to prep?
This is quick prep on the stovetop and yields 4 servings, meaning one batch session gives you 4 complete meals. The marinade approach works well for batch cooking efficiency throughout the week.
Is Yogurt Marinated Chicken good for muscle gain?
At 37g protein and 280 calories per serving, this is a lean muscle-gain option for lifters managing body composition while adding mass. The calorie-to-protein ratio is efficient, leaving room in daily macros for carbs and fats from other sources.
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