What Does Soaking Chicken in Yogurt Do? Uncovering the Science Behind This Unique Marinating Method

The Role of Acids in Marinades

We mostly work with three acids in the kitchen: acetic acid (found in vinegar) comes from sugars fermenting; citric acid (found in citrus fruits like lemons and limes) comes from sugars fermenting; and lactic acid (found in milk) comes from bacteria that eat lactose. The sour taste, low pH, and ability to break down proteins are all things that all acids have in common, but their chemical structures are very different. In addition, of the three, acetic acid is the only one that animal cells cannot synthesize on their own: during anaerobic respiration, muscles produce lactic acid, and citric acid is produced inside the mitochondrion (the energy house of the cell) during metabolism.

Since cells can make some acids, it’s not a surprise that they’ve evolved ways to deal with the more harmful effects of those acids. Cells are made up of many different molecules, including proteins, and they should be able to protect themselves on a daily basis from acids in their environment because, if left unchecked, these acids can unleash havoc on the cells’ structure and functions. Special proteins called transporter proteins help shuttle and move acids like citric and lactic acid within cells to maintain the pH balance and equilibrium. (While under normal conditions, acetic acid isn’t produced or synthesized by animals, there are some transporter proteins that it can interact with. ).

Based on this knowledge, it would make sense that lactic acid would have the mildest effect on proteins in meat, since muscles must regularly regulate the amount of lactic acid they contain; acetic acid would have the harshest effect on proteins in meat, because muscles haven’t developed robust mechanisms to deal with it; and citric acid’s effect on meat would fall somewhere between those two extremes, since it is present in cells in more limited quantities. Another important point to mention: fresh meat might come from dead animals, but the cells aren’t “dead”; they are still biochemically active, which means the processes described above still occur.

Effects of Different Acid-Based Marinades on Chicken

In chicken, I observed some minor differences in terms of the percentage increase in weight after marination and percentage loss in weight after cooking. But the only statistically significant quantitative difference I noted was between the groups marinated only with lactic acid or acetic acid (in both cases, with no added salt)—the lactic acid treatment showed the lowest amount of weight loss after cooking.

However, I did observe a qualitative difference, which had to do with the cloudy precipitate of proteins that would accumulate in the trapped juices in the sous vide bags as the chicken cooked. That cloudy protein mass is similar to something you’ve probably seen when you’ve (over)cooked meat or fish—an egg white-like substance stuck on the surface. The mushy or pasty texture of some cooked, marinated meat is produced by the denaturation of surface proteins by the marinade, but also by that cloudy precipitate drying out and becoming caked to the surface. Because the meats cooked in these experiments were contained in a sealed bag and kept at a lower temperature, instead of drying out, that precipitate appears like a cloudy gel in the bag.

In my tests, the chicken marinated with lactic acid didn’t produce much, if any, of this cloudy gel-like mass, but the chicken that was marinated in either citric or acetic acid produced a large quantity of that cloudy precipitate, and it was also very thick.

The textures of the cooked chicken breasts were also quite different: The chicken marinated with lactic acid was much more tender and flaked like cooked fish when pressed with a fork or knife. The citric acid marinade produced a slightly firmer texture in the chicken, while the acetic acid marinade produced the toughest and crumbliest texture.

Greek-Style Yogurt Marinated Chicken

FAQ

Why do you soak chicken in yogurt?

Tenderizes the meat: The lactic acid in yogurt breaks down proteins slowly, making the chicken breast tender without making it mushy like citrus or vinegar-based marinades can. Deepens flavor absorption: Yogurt’s thick consistency helps spices cling to the meat. Your chicken will thank you!.

How long can you soak chicken in yogurt?

Tender & juicy: the yogurt tenderizes the chicken, ensuring you’re left with a juicy, flavourful result. Easy to prepare: the hardest part will be allowing the yogurt to work its magic. I recommend at least an hour, up to 24 hours. Mar 5, 2025.

Do you rinse off yogurt marinade before cooking?

No, you don’t need to rinse off the yogurt marinade before cooking. Gently shake off any excess marinade, but do not rinse.

Does marinating chicken in yogurt make it tender?

Greek yogurt marinades slowly tenderize the chicken to make it juicy. Yogurt is a gentle and effective way to tenderize meat. While acidic chicken marinades can toughen the meat and make it rubbery, yogurt slowly breaks down the proteins in the meat resulting in the most tender texture.

Why is soaking chicken important?

Soaking chicken is an essential step in the preparation process that can significantly enhance the tenderness and juiciness of the meat. Knowing how important it is to soak chicken can help you improve the taste and texture of your food, making it more enjoyable to eat.

Does Greek yogurt tenderize chicken?

Greek yogurt does more than simply flavor the surface of chicken. Because it is acidic in a way that is different from citrus or vinegar, it makes the meat tender and keeps it juicy without turning it into rubber. Give yourself 15 minutes, and Greek yogurt will reward you with tastier, more tender chicken. Here’s why it works so well.

How much Greek yogurt should I use for chicken?

As a rule of thumb, plan to use about 1/2 cup of Greek yogurt for every pound of chicken. But don’t stop there — there’s so much potential to bring in more flavor to the marinade. Ground spices are a quick and simple way to instantly boost the flavor of a yogurt marinade, as well as minced garlic and ginger.

Can You marinate chicken with yogurt?

You can flavor the yogurt with herbs and spices, such as cayenne, paprika, or garlic. “When cooked, the lactose sugar in the yogurt caramelizes to impart a slight sweetness,” Linsenmeyer says. To have the most impact on the chicken’s flavor and texture, the yogurt marinade must make contact with the meat.

How long should you soak chicken?

The ideal balance lies in determining the right duration based on the size and cut of the chicken. For smaller pieces like breast fillets, a soaking time of 30 minutes to 2 hours is generally sufficient. However, larger cuts such as whole chickens may require soaking for 4 to 12 hours to achieve the desired tenderness.

Does Greek yogurt flavor chicken?

In comparison to a hardworking brine, marinades seems like a hard sell when it comes to flavoring and tenderizing meat and poultry. But there’s one option out there that’s a little different. Greek yogurt does more than simply flavor the surface of chicken.