Fit Oven-baked Chicken Legs with Creamy Yogurt Marinade

Published 2 months ago
0 ratings

I love making these oven-baked chicken legs with a creamy yoghurt marinade and lots of warming spices. The chicken turns out juicy and tender, with golden, slightly crisp skin. This is one of my favourite high-protein recipes for healthy weeknight dinners or meal prep. I often pair it with basmati rice.

Fit Oven-baked Chicken Legs with Creamy Yogurt Marinade
category High-Protein
meal type Dinner
difficulty Easy
Preparation in 10 minutes
Cooks in 60 minutes
Serves 3

Nutrition

  • Calories 898kcal 202kcal
  • Fat 22.5g 5.1g
  • Carbs 58.1g 13.1g
  • Proteins 58.2g 13.1g
  • Fibre 3.4g 0.8g

Ingredients

  • Main Recipe

Optional

The nutritional values include the Caesar salad

To serve

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I like this recipe because it’s simple and works for quick dinners or meal prep. The yoghurt marinade keeps the chicken juicy, and the spices add great flavour. It proves that healthy food can still taste delicious.

Tips and Variations

  • Take off the skin after baking to lower the fat and calories.
  • Add smoked paprika or chilli flakes for more depth and heat.
  • Serve with a light yoghurt or cucumber salad to add freshness.
  • Add lemon juice to the marinade for a fresher flavour.
  • This recipe is great for meal prep because the chicken stays juicy when reheated.
  • Serve with wholegrain rice for more fibre and longer-lasting energy.

Meal Storage

Store the baked chicken in an airtight container in the fridge for up to 3 days. Keep the rice separate so it stays fluffy.

Freezer tips

Freeze the baked chicken (without rice) for up to 2 months. Make sure it is completely cool before freezing.

Thaw the chicken overnight in the fridge. Reheat it carefully in the oven or microwave until it is piping hot.

Frequently Asked Question

Yes, yoghurt adds protein and tenderness without heavy fats.
You can use a thick dairy-free yoghurt alternative.
No, but longer marinating will deepen the flavour.
Yes, cook at 180°C for about 25–30 minutes.
Yes, it is high in protein and easy to adapt to a lower-calorie diet.
Yes, but reduce the cooking time slightly, as thighs cook faster than whole chicken legs.
This is a filling, protein-rich dish. It’s a great main meal if you’re active or want something that keeps you satisfied for longer.
Yes, the nutritional values include the Caesar salad option. For a lighter version, you can swap it for a plain green salad.

Closing Note

These yoghurt-baked chicken is juicy, full of flavour, and very easy to make. I make this recipe often on busy evenings or when I want meal prep to be simple.

  • 💪 High Protein
  • 🧊 Freezer Friendly

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