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Introduction
I’ll never forget the first time I experimented with Greek yogurt in a savory chicken dish. It was a chilly evening, and I craved something creamy, comforting, and hearty—but without the guilt of extra fat or carbs. That’s when I discovered this Bariatric Greek Yogurt Chicken recipe. From the first bite, the tender chicken coated in a rich, tangy yogurt sauce felt like a warm hug for my taste buds. Perfectly seasoned, velvety, and low-carb, it quickly became my go-to weeknight dinner.
This recipe is ideal for anyone following a bariatric plan. It’s high in protein, low in carbs, and incredibly filling—making it perfect for post-surgery dietary needs or anyone looking to manage calories and macros while still enjoying a delicious meal. What makes this recipe extra special is how easy it is to prepare, the versatility of the ingredients, and the way the Greek yogurt locks in moisture, keeping the chicken tender without adding unnecessary fats.
Whether you’re cooking for yourself or the entire family, this creamy chicken recipe is a game-changer. It’s flavorful, satisfying, and surprisingly quick to whip up—no hours in the kitchen required.
Why You’ll Love This Recipe
- 🍗 Tender & Juicy: Greek yogurt keeps the chicken perfectly moist.
- 🥄 Low-Carb & Bariatric-Friendly: Ideal for weight management and high-protein diets.
- ⏱️ Quick Prep: Ready in under 40 minutes.
- 🌿 Flavor-Packed: Garlic, herbs, and a hint of lemon make it irresistible.
- 👨👩👧👦 Family-Friendly: Even picky eaters love it.
My Personal Experience
The first time I made this dish, I was nervous about using Greek yogurt in a savory chicken recipe. Would it curdle? Would it taste too tangy? But as I tasted the finished dish, I was blown away. The yogurt perfectly balanced the herbs and spices, creating a creamy sauce that clung to every bite of chicken. Since then, it has been a staple in my weekly meal rotation, especially for bariatric-friendly dinners. I’ve also learned a few tricks along the way to ensure it comes out silky and smooth every time—like letting the yogurt warm slightly before adding it to hot chicken to prevent curdling.
Required Equipment
Skillet or Non-Stick Pan
A wide skillet ensures even cooking and prevents sticking. Non-stick is ideal for less oil, keeping it bariatric-friendly.
Mixing Bowls
Essential for marinating chicken and whisking the yogurt sauce evenly.
Knife & Cutting Board
For chopping garlic, herbs, or optional vegetables. Sharp knives make prep safer and faster.
Measuring Cups & Spoons
Accurate measurements keep the macros consistent, which is crucial for bariatric diets.
Ovenproof Dish (Optional)
If finishing the chicken in the oven, this ensures even browning and keeps the sauce intact.
Ingredients & Substitutions
- 2 large chicken breasts – high in protein, low in fat.
- 1 cup Greek yogurt (plain, unsweetened) – creamy, tangy, and bariatric-friendly; substitute with low-fat sour cream if needed.
- 2 cloves garlic, minced – adds flavor without carbs.
- 1 tsp paprika – for color and subtle smokiness; smoked paprika works too.
- 1 tsp dried oregano – earthy herb that complements yogurt.
- 1 tsp lemon juice – brightens flavor and tenderizes meat; can use lime juice.
- Salt & black pepper to taste – enhances all flavors.
- 1 tsp olive oil – minimal healthy fat for sautéing; can use avocado oil.
- Optional: chopped fresh parsley – for garnish and added antioxidants.
Substitution Tips:
- Chicken thighs can be used but are slightly higher in fat.
- Low-fat cottage cheese blended until smooth can replace Greek yogurt in a pinch.
How to Make Bariatric Greek Yogurt Chicken
Step 1: Prepare the Chicken
Pat the chicken dry and season with salt, pepper, paprika, and oregano. This ensures the chicken absorbs the flavors evenly.
Tip: Let it rest for 5–10 minutes to enhance flavor penetration.
Step 2: Make the Yogurt Sauce
In a mixing bowl, combine Greek yogurt, minced garlic, lemon juice, and a pinch of salt and pepper. Whisk until smooth.
Tip: Allow the yogurt to come to room temperature to prevent curdling when added to hot chicken.
Step 3: Cook the Chicken
Heat olive oil in a skillet over medium heat. Sear the chicken for 3–4 minutes per side until golden brown. Reduce heat to low.
Tip: Don’t overcrowd the pan; this helps the chicken cook evenly and prevents steaming.
Step 4: Add Yogurt Sauce
Pour the yogurt mixture over the chicken. Cover and let simmer for 10–12 minutes until chicken is fully cooked (165°F internal temperature).
Air Fryer Variant: Cook chicken separately in the air fryer at 180°C for 15 minutes, then toss with warmed yogurt sauce before serving.
Step 5: Garnish & Serve
Top with fresh parsley and serve immediately with steamed vegetables or cauliflower rice for a low-carb, bariatric-friendly meal.
Common Mistakes to Avoid
- Curdling yogurt: Always bring yogurt to room temperature before adding to hot pan.
- Overcooking chicken: Use a meat thermometer to avoid dry chicken.
- Skipping seasoning: Yogurt alone can taste bland; don’t forget salt, herbs, and lemon.
Pro Tips for Best Results
- Marinate chicken for 30 minutes to maximize tenderness.
- Use a non-stick skillet to reduce oil and sticking.
- Serve immediately; yogurt sauce thickens as it cools.
Bariatric Nutrition & Strategy
Greek yogurt chicken is ideal for bariatric diets because it provides high-quality protein while remaining low in carbs and fat, crucial for post-surgery healing and weight management. Protein promotes satiety, supports muscle preservation, and aids in recovery. Pairing this dish with non-starchy vegetables like spinach, zucchini, or cauliflower rice ensures a balanced, nutrient-dense meal while keeping caloric intake controlled.
Variations You Can Try
- Herb Mix: Swap oregano for thyme or rosemary for a different flavor profile.
- Spicy Version: Add cayenne pepper or chili flakes.
- Cheesy Twist: Stir in 2 tbsp grated Parmesan for extra richness (moderate for bariatric diets).
Tips for This Recipe
- Slice chicken before serving to make portioning easier.
- Serve with a squeeze of lemon to brighten flavors.
- For meal prep, store chicken and sauce separately to maintain texture.
Optional Additions
- Sautéed mushrooms or bell peppers for added fiber.
- Chopped sun-dried tomatoes for tanginess.
- A drizzle of low-sodium soy sauce or coconut aminos for an Asian twist.
Serving Ideas
- Pair with steamed broccoli, zucchini noodles, or cauliflower rice.
- Great for meal prep: portion into containers for quick lunches or dinners.
- Perfect for family dinners or a cozy solo meal.
Storage Recommendations
- Fridge: 3–4 days in airtight containers.
- Freezer: Up to 2 months; thaw overnight in fridge.
- Reheating: Warm gently on stove or microwave to avoid yogurt separating.
Frequently Asked Questions (FAQ)
1. Can I freeze this recipe?
Yes! Freeze chicken and sauce separately to preserve texture.
2. Can I use chicken thighs?
Absolutely, though they contain slightly more fat than chicken breasts.
3. Is Greek yogurt safe post-bariatric surgery?
Yes, it’s high in protein, low in fat, and generally well-tolerated.
4. Can I use flavored yogurt?
Avoid flavored or sweetened varieties—they add unnecessary sugar.
5. Can I make this in an air fryer?
Yes, cook chicken first, then toss with yogurt sauce before serving.
6. Can I skip lemon juice?
Lemon enhances flavor and tenderizes chicken, but it can be omitted if needed.
7. How can I make it spicier?
Add cayenne, red chili flakes, or smoked paprika.
Nutritional Breakdown (Per Serving)
- Calories: 280 kcal
- Protein: 36 g
- Fat: 9 g
- Total Carbs: 5 g
- Fiber: 1 g
- Net Carbs: 4 g
- Sugar: 3 g
- Sodium: 320 mg
Bariatric Greek Yogurt Chicken Recipe
Ingredients
- 2 large chicken breasts
- 1 cup plain Greek yogurt
- 2 cloves garlic minced
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp lemon juice
- 1 tsp olive oil
- Salt & black pepper to taste
- Optional: chopped parsley
Instructions
- Pat chicken dry and season with paprika, oregano, salt, and pepper.
- In a bowl, whisk Greek yogurt, garlic, and lemon juice.
- Heat olive oil in a skillet over medium heat. Sear chicken 3–4 mins per side.
- Reduce heat, pour yogurt sauce over chicken, cover, and simmer 10–12 mins until cooked through.
- Garnish with parsley and serve with low-carb sides.
