Back to blog Recipe · Main dish · Meal prep

Greek yogurt marinated chicken (air fryer)

Name: Greek Yogurt Marinated Chicken (Air Fryer)
Prep time: 10 min
Cook time: 22 min
Total time: 8 h 32 min
Yield: 6 servings
Cuisine: Fitness
Ingredients: 1800g chicken breasts (skinless, about 6 breasts); 300g Greek yogurt 2%; 45ml lemon juice; 30ml olive oil; 4 garlic cloves, crushed; Smoked paprika; Cumin; Oregano; Salt and pepper

Crispy outside, ultra juicy inside. The secret is Greek yogurt: it tenderises the meat deep down over 8 hours and forms a perfectly caramelised crust in the air fryer. I cook 1.8 kg on Sunday and have chicken ready for the whole week. 39g of protein per 150g, zero carbs.

Macros per 150g cooked chicken

176Calories

39gProtein

2.6gFat

0gCarbs

Skinless breast · Values tracked on MyFitnessPal by Bahri · Weigh for accuracy

Why the air fryer works

The air fryer circulates hot air at high speed around the food. The result: a caramelised crust like a 220C oven, in half the time and with no added fat for cooking. For lean chicken breast — which dries out fast — that speed is exactly what keeps it juicy.

Pair it with a Greek yogurt marinade and it gets even better. The proteins in the yogurt break down the muscle fibres over 8 hours, so the breast stays tender even after 20 minutes at 180C. That is the winning combo for meal prep with zero compromise on taste.

Ingredients (6 servings)

1,800g chicken breastsSkinless — about 6 breasts

300g Greek yogurt 2%The base of the marinade — tenderises the meat

45ml lemon juiceAbout 1.5 lemons, freshly squeezed

30ml olive oil2 tablespoons

4 garlic cloves, crushedFresh — not powder

Smoked paprikaGives the colour and signature flavour

Cumin + oreganoFor aromatic depth

Salt and pepperAdjust to taste

Instructions

Make the marinade

In a large bowl, mix the Greek yogurt, lemon juice, olive oil, crushed garlic, smoked paprika, cumin, oregano, salt and pepper. The marinade should be smooth and well seasoned.

Marinate for at least 8 hours

Coat each breast generously on both sides. Cover the dish and refrigerate for a minimum of 8 hours, ideally overnight. This is where the yogurt does its work — tenderising the fibres deep down.

Air fry at 180C — 12 min first side

Place the breasts in the basket without overlapping. Cook for 12 minutes without opening. The yogurt marinade caramelises into a dark crust — that is normal and exactly what you want.

Flip — 8 to 10 min second side

Turn the breasts and cook another 8 to 10 minutes depending on thickness. Check doneness: a knife inserted in the centre should come out with clear juices.

Rest for 5 minutes — non-negotiable

Take the breasts out and let them rest 5 minutes before slicing. This lets the juices redistribute inside — that is what gives you white, juicy meat instead of dry chicken.

Sliced chicken breast — white and juicy inside, spiced crust outside

The proof: white and juicy inside, spiced crust outside.

Coach tips

Make the marinade the night before — in the morning you go straight to the air fryer. 8 hours is the minimum, overnight is perfect.
The very dark colour on the edges is not burning — it is the yogurt caramelising. That is where all the flavour concentrates.
1,800g is about 6 breasts. Cook in two batches and keep everything for 4 days in an airtight container in the fridge.
Greek yogurt 2% matters — 0% is too runny, full-fat adds unnecessary fat. 2% is the sweet spot.
Serve with 150g cooked basmati rice + steamed vegetables for a complete post-workout meal at around 450 kcal.

How to serve it

This chicken works with almost anything. A few combos I use on repeat:

Post-workout150g cooked basmati rice + steamed green beans. Fast, complete, effective.

Cutting / lightGreen salad + cherry tomatoes + cucumber + lemon juice. Zero added carbs.

Weekly meal prepSliced cold in a wholegrain wrap with 0% soft cheese and raw veg.

Want a plan
built for you?

Recipes adapted to your goals, macros calculated to your metabolism, weekly check-ins. That's what I've been doing with my clients in Brussels for 12+ years.

Start my programme