This chicken is marinated in Greek yogurt, chia seeds and lemon juice, then baked and served over zucchini noodles for an easy and healthy weeknight dinner!
Lemon and chicken are one of those flavor combinations that knocks dinner out of the park every time. With very little effort, a squeeze of lemon on top of baked or grilled chicken will elevate the flavors and make everyone think you’re a gourmet chef. That’s why I love this recipe: It combines those two ingredients with the irresistible tenderness that only a yogurt marinade can bring.
If you’ve never had yogurt-marinated chicken, you’re in for a treat. Marinating chicken in yogurt creates the juiciest results, no matter which part of the bird you use. I used to be someone who avoided cooking chicken breast because it turned out so dry. Ever since I discovered yogurt marinades, however, I’m the queen of juicy chicken breast.
In this recipe, the yogurt marinade includes chia seeds, lemon juice, honey, and garlic. It creates a lovely sauce that goes perfectly over delicious, low-carb “zoodles.” What’s not to love?
Is Greek Yogurt-Marinated Chicken With Zucchini Noodles Healthy?
Yes, this dish is healthy and great for folks avoiding carbs. The chicken breast and nonfat Greek yogurt are good sources of lean protein, while zucchini is low in calories and contains fiber and vitamin C.
If you are lactose intolerant, you can replace the Greek yogurt and feta with plant-based alternatives.
What Are Chia Seeds?
Chia seeds are the tiny, edible seeds of a plant in the mint family—Salvia hispanica, to be exact—and were a dietary staple of the Aztec culture. They’re a great source of omega-3 fatty acids, fiber, and important minerals, like iron, calcium, magnesium, and zinc. When you soak them in liquid, they develop a gelatinous outer layer, which makes them great natural thickeners. That’s why you see so many Chia Seed Pudding recipes out there.
How To Make Ahead And Store
You can marinate your chicken overnight. Once cooled, you can store the cooked chicken and zucchini noodles in an airtight container in the refrigerator for up to 3 days. You can also freeze the chicken separately for up to 2 months in a freezer-safe container. I don’t recommend freezing the zucchini noodles, though.
Serving Suggestions
This dish really sings on its own, but if you’re interested in more vegetables, try adding roasted bell peppers for a sweet and smoky flavor. Additionally, roasted cherry tomatoes add a burst of sweetness and acidity.
This main dish is wonderful after an appetizer of Fried Mushrooms. Alongside your chicken and zucchini noodles, serve this delicious Keto Cucumber Salad or this easy Sautéed Broccolini. And don’t forget dessert! I’d go for something fruity, like this Healthy Frozen Strawberry Dessert.
Ingredients
- 1/4 cup plain nonfat Greek yogurt
- 3 tablespoons fresh lemon juice plus additional for drizzling
- 2 teaspoons honey
- 3/4 teaspoon chia seeds
- 1 teaspoon olive oil plus additional for drizzling
- 3/4 teaspoon garlic minced
- Salt and pepper
- 8 ounces chicken breast
- 2 large zucchinis (or 3 medium)
- 1/3 cup reduced-fat feta cheese
- Minced parsley for garnish
Instructions
- In a medium bowl, whisk together the Greek yogurt, lemon juice, honey, chia seeds, olive oil, garlic, and a pinch of salt and pepper. Place the chicken into the bowl and spoon the mixture over the top so it is well covered. Cover the bowl and refrigerate for at least 2 hours, or overnight.
- Once the chicken has marinated, preheat oven to 350°F. Pour the chicken and yogurt mixture into a small baking dish. Bake until the chicken is no longer pink throughout, about 25-30 minutes. Cover and set aside for 5 minutes to let the meat rest.
- While the chicken cooks, spiralize the zucchini noodles using the 3mm-blade of your spiralizer. You can use a mandolin if you don’t have a spiralizer. Place the noodles into a strainer and set over the top of a medium bowl. Lightly sprinkle the zucchini noodles with salt, and let sit for 30 minutes to release the water, stirring around every so often.
- Squeeze out as much remaining liquid from the zucchini noodles as you can, and place into a bowl. Drizzle with a little bit of olive oil and a squeeze of fresh lemon juice. Toss to evenly coat, and divide between two plates.
- Place the chicken on top of the zucchini noodles and whisk the sauce until it begins to emuslify (it will be a little clumpy). Divide the sauce over top of each plate.
- Sprinkle with feta cheese and parsley. Serve immediately.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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