Sumac Yogurt Marinated Chicken Thighs Recipe
Juicy yogurt marinated chicken thighs with Greek yogurt, garlic, and sumac. Marinating chicken in yogurt makes it so tender!
Servings: 8 thighs
Calories: 191kcal
Equipment
- Indoor Grill Pan or Cast Iron Skillet
Ingredients
- 2 pounds boneless, skinless chicken thighs about 8 thighs*
- lemon wedges optional, for serving
For the Marinade
- 1½ cups plain full-fat Greek yogurt **
- 3 cloves garlic grated
- 2 tablespoons olive oil
- 1½ tablespoons ground sumac ***
- 1½ teaspoons kosher salt divided
- ½ teaspoon ground black pepper
- ½ teaspoon ground paprika ****
Instructions
Marinate:
- In a small bowl, combine the yogurt, garlic, olive oil, sumac, 1 teaspoon salt, and black pepper.1½ cups plain full-fat Greek yogurt, 3 cloves garlic, 2 tablespoons olive oil, 1½ tablespoons ground sumac, 1½ teaspoons kosher salt, ½ teaspoon ground black pepper
- Place the chicken in a separate large bowl and add half of the yogurt mixture, reserving the rest for serving.2 pounds boneless, skinless chicken thighs
- Add the paprika and remaining ½ teaspoon of salt to the chicken mixture. Fold until evenly coated.½ teaspoon ground paprika
- Marinate for at least 30 minutes or up to 24 hours.
Grill:
- Preheat a grill pan over medium-high heat and brush the surface with olive oil. Working in batches, place half of the chicken on the pan. Cook 4-5 minutes per side, pressing lightly to ensure even contact, until deeply seared with grill marks and cooked through to 175°F.
- Let rest 3-5 minutes before slicing. Spread the reserved yogurt on a serving plate and arrange the chicken on top. Serve with lemon wedges.lemon wedges
Notes
*Boneless, skinless thighs are the juiciest choice, but boneless breasts can also be used. Slice the breasts into thin cutlets so they cook evenly, and reduce cooking time slightly to prevent drying out.
**Full-fat Greek yogurt gives the best flavor and texture. Regular plain yogurt works, but the marinade will be looser and may drip more in the pan.
***Sumac has a tangy, citrus-like flavor. If you can’t find it, try a mix of lemon zest and smoked paprika. It won’t taste quite the same but will still give brightness.
****Sweet paprika adds color without much heat. For spicier chicken, swap with hot paprika or add a pinch of cayenne.
Tips:
- A microplane zester is the best way to grate garlic for a smooth marinade. You can also very finely mince fresh garlic, but avoid leaving large chunks since they can burn in the pan.
- Garlic powder works in a pinch, though the flavor is mellower.
- Lightly oiling the grill pan keeps the marinade from burning onto the surface. Don’t over-oil, as too much prevents good searing.
- The natural sugars in the yogurt will blacken slightly as the chicken cooks. This is what creates the deep, char-grilled flavor, so don’t be alarmed by darker spots.
- Gently pressing the chicken with a spatula in the first minute of cooking helps develop even sear marks. Avoid pressing later, which can squeeze out juices.
- Cooking in batches is essential. Crowding the pan will steam the chicken instead of searing it.
- A brief rest locks in juices and keeps the meat tender when sliced.
- This chicken is just as good warm as it is at room temperature, making it a great choice for picnics or meal prep bowls.
- Slice leftover chicken for wraps, grain bowls, or pita sandwiches with fresh veggies. It also makes a flavorful topping for a chopped salad.
- Baking Instructions: Roast on a sheet pan at 425°F for 25-30 minutes, flipping once, until cooked through.
- Air Fryer Instructions: Arrange the chicken in a single layer in the basket and cook at 375°F for 16-18 minutes, flipping halfway through, until the chicken reaches 175°F. This is a good option for smaller batches.
Nutrition
Serving: 1thigh | Calories: 191kcal | Carbohydrates: 2g | Protein: 26g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 110mg | Sodium: 551mg | Potassium: 340mg | Fiber: 0.1g | Sugar: 1g | Vitamin A: 91IU | Vitamin C: 0.4mg | Calcium: 55mg | Iron: 1mg