How does kefir tenderize chicken?

The lactic acid and calcium in kefir break down the meat proteins, making the chicken more tender. The same thing happens with yogurt and buttermilk.

How long should the chicken marinate?

To tenderize the chicken, marinate it for at least 3 hours and up to 24 hours. I usually marinate the chicken the night before or in the morning and then cook it that night for dinner. After 24 hours the acidity in the kefir will start to over-tenderize the meat, breaking down the protein and making it too soft and almost mushy.

Can I substitute Greek yogurt for the kefir?

Yes, you can use Greek yogurt instead of kefir.

Can I use thicken thighs for this recipe?

Yes, you can use chicken thighs instead of chicken breasts. Note that chicken thighs will have a slightly different cooking time.

Can I use non-fat kefir?

Full-fat is preferred because it gives chicken the most flavor.

Kefir is traditionally made by fermenting cow's milk. You might also be able to find non-dairy versions at some grocery stores, or kefir made from goat's milk. Some brands, like Lifeway, say that their "unique fermentation process and specific kefir cultures ensure Lifeway kefir is 99% lactose free and suitable for most people who are lactose intolerant".

kefir marinated chickenKitchen Skip

Name: Kefir Marinated Greek Chicken Breast Recipe
Prep time: 10 min
Cook time: 25 min
Cuisine: Greek
Ingredients: 1 to 2 pounds boneless, skinless chicken breasts*; ⅔ cup plain full-fat kefir; ¼ cup olive oil; Juice from half a lemon (about 3 tablespoons); 1 tablespoon honey; 2 tablespoons dried oregano; 2 teaspoons dried dill; 1 ¼ teaspoons salt; 4 garlic cloves, thinly sliced; 8 thyme sprigs; 4 rosemary sprigs

Kefir Marinated Greek Chicken Breast Recipe

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Kefir marinated chicken is tender and flavorful. The kefir tenderizes the chicken breasts, so they are less likely to be dry. This recipe is perfect for the grill, oven and stovetop.

This chicken is especially good served cold for lunch the next day, so make enough for leftovers!

Marinating Time: A minimum of 3 hours and maximum of 24 hours

This recipe was originally published August 2019 and updated February 2022.

Author: Jenny Meier | Kitchen Skip blog
Prep Time: 10 minutes
Cook Time: 25 minutes
Yield: 4 to 8 servings 1x
Category: chicken
Method: Bake
Cuisine: Greek

Ingredients

Units Scale

1 to 2 pounds boneless, skinless chicken breasts*
2/3 cup plain full-fat kefir
1/4 cup olive oil
Juice from half a lemon (about 3 tablespoons)
1 tablespoon honey
2 tablespoons dried oregano
2 teaspoons dried dill
1 1/4 teaspoons salt
4 garlic cloves, thinly sliced
8 thyme sprigs
4 rosemary sprigs

*Chicken breasts are often really large and can weigh around 11 or 12 ounces each. The chicken will cook more evenly and is less likely to dry out if the breasts are smaller/thinner. You can pound each breast to an even thickness, or you can slice chicken breasts in half lengthwise, creating two thinner breasts.

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Instructions

Set the chicken in a marinating container that’s large enough to fit the chicken in one layer. A glass food storage container or casserole pan works well. You can also use a sealable plastic bag.
Whisk together the kefir, olive oil, lemon juice, honey, dried oregano, dried dill, salt and garlic. Make sure that the honey gets mixed in and doesn’t settle on the bottom of the bowl.
Pour the marinade over the chicken. Add the thyme and rosemary. Flip the chicken over a few times in the marinade to make sure both sides are covered.
Marinate the chicken in the fridge for a minimum of 3 hours and maximum of 24 hours. If possible, flip the chicken once while it marinates.
Take the chicken out of the refrigerator 15 to 20 minutes before cooking, so it start coming up to room temperature.
Remove the chicken from the marinade and let any excess marinade drip off. Choose your method of cooking: grill, stovetop or oven.

No matter how you cook the chicken, it is not done until an instant-read thermometer inserted into the thickest part of the chicken reads 165 degrees. After cooking, let the chicken rest for 5 to 10 minutes before slicing. If you want, you can cover it with foil to keep the meat warm.

Grill: Prepare the grill for high heat. Cleaning and oiling the grates will help prevent the chicken from sticking. Brush the chicken with olive oil. Set the chicken on the hot grill and cover the grill. For breasts around ½-inch thick, grill for about 4 minutes or until the chicken no longer sticks to the grates and can be easily flipped. Flip the chicken breast and grill for 4 to 6 minutes more. Thicker breast will take longer.

Oven: Heat oven to 425F. Place the chicken on an oiled or parchment lined rimmed baking sheet. Brush with olive oil. Baked on the middle rack for 12 to 15 minutes for thin breasts; thicker breasts can take up to 22 minutes or more.

Stovetop: Thinner chicken breasts (½-inch thick) can be cooked on the stovetop (thicker breasts won’t cook fully). Add a generous drizzle of olive oil to a hot skillet that’s been heated over medium-high heat. Add the chicken and cook until nicely browned on each side, about 6 to 8 minutes a side.

Notes

Pounding raw chicken breasts to an even thickness (½ inch) helps the meat cook faster and more evenly. To pound chicken, cover chicken breasts with plastic wrap or parchment. Using a mallet or rolling pin, pound each breast to an even thickness of about 1/2 inch. Don’t go any thinner than ½ inch, or the meat tends to get dry when it's cooked.

Refrigerate leftovers in an airtight container for up to 4 days.

Make a whole sheet pan of chicken and you can freeze the leftover cooked chicken for future meals. You can freeze whole breasts or sliced/shredded chicken. The chicken can be frozen in an airtight container or freezer bag for up to 6 months. To defrost frozen chicken, place it in the refrigerator overnight.

Greek yogurt can be substituted for kefir.

Find it online: https://www.kitchenskip.com/sheet-pan-greek-chicken-breasts/