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High Protein Melt In Your Mouth Garlic Chicken - Tender, Juicy, and So Satisfying

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (about 4 medium breasts) or chicken thighs
  • 1 cup plain nonfat Greek yogurt (or light mayonnaise for a richer option)
  • 6 cloves fresh garlic, finely minced or grated
  • 1/2 cup finely grated parmesan cheese
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard (optional, for brightness)
  • 1 teaspoon onion powder
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (or sweet paprika)
  • 1 tablespoon lemon juice (or 1/2 teaspoon lemon zest)
  • 2 tablespoons chopped fresh parsley (for garnish)
  • Cooking spray or a little extra oil for the baking dish

Method
 

  1. Prep the oven and pan: Preheat your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with cooking spray or a thin layer of olive oil.
  2. Prep the chicken: Pat the chicken dry with paper towels. If the breasts are very thick, slice them horizontally to create thinner cutlets or lightly pound to an even thickness of about 3/4 inch. This ensures even cooking and extra tenderness.
  3. Make the garlic coating: In a medium bowl, stir together Greek yogurt, minced garlic, parmesan, olive oil, Dijon, onion powder, salt, pepper, smoked paprika, and lemon juice. The mixture should be thick, creamy, and well-seasoned.
  4. Taste and adjust: Give the sauce a quick taste and adjust salt or lemon if needed. It should be savory and garlicky with a gentle tang.
  5. Coat the chicken: Add the chicken to the bowl and turn to coat each piece thoroughly. You want a generous, even layer on all sides.
  6. Arrange to bake: Place the coated chicken in a single layer in the prepared dish. Spoon any extra sauce over the top to avoid waste.
  7. Bake: Bake uncovered for 18–25 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C). The top should look lightly golden and set.
  8. Optional broil: For more color, switch to broil for 1–2 minutes at the end. Watch closely to prevent burning.
  9. Rest: Remove from the oven and let the chicken rest for 5–7 minutes. This step keeps the juices from running out when you slice.
  10. Garnish and serve: Sprinkle with chopped parsley. Serve with roasted vegetables, a crisp salad, or garlic butter rice to catch the extra sauce.