Can I use chicken breasts instead of thighs?

Yes, but slice them into thin cutlets first so they cook evenly. Chicken breasts are leaner and cook faster than thighs, so they dry out more quickly. Watch the internal temperature closely and pull them at 165 degrees F rather than 175.

The yogurt turned dark and charred in spots. Did I burn it?

No. The natural sugars in Greek yogurt caramelize and char under high heat. Those dark patches are exactly what you want. They are the source of the smoky, deep flavor that makes sumac yogurt marinated chicken thighs so distinctive and restaurant-worthy.

Can I cook these without a grill pan?

Absolutely. Roast the thighs on a sheet pan at 425 degrees F for 25 to 30 minutes, flipping once halfway through. You can also air fry them at 375 degrees F for 16 to 18 minutes, flipping halfway, until the internal temperature reaches 175 degrees F.

What if I cannot find ground sumac?

Mix fresh lemon zest with a small pinch of smoked paprika to approximate sumac's citrusy, tangy quality. It works well enough for a weeknight dinner when sumac is not available.

Juicy Sumac Yogurt Marinated Chicken Thighs - Only 191 Calories and 26g Protein

Name: Sumac Yogurt Marinated Chicken Thighs
Prep time: 5 min
Cook time: 10 min
Total time: 45 min
Cuisine: Middle Eastern
Ingredients: 2 pounds boneless, skinless chicken thighs (about 8 thighs); 1 1/2 cups plain full-fat Greek yogurt; 3 cloves garlic, grated into a smooth paste using a microplane; 2 tablespoons olive oil, plus extra for brushing the pan; 1 1/2 tablespoons ground sumac; 1 teaspoon kosher salt (for the marinade); 1/2 teaspoon kosher salt (added directly to the chicken); 1/2 teaspoon ground black pepper; 1/2 teaspoon ground paprika (added directly to the chicken); Lemon wedges for serving (optional)

Sumac Yogurt Marinated Chicken Thighs

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Juicy, deeply flavorful, and incredibly tender sumac yogurt marinated chicken thighs with a vibrant Middle Eastern-inspired marinade. Only 191 calories and 26g protein per thigh.

Author: James Carter Jr
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 45 minutes
Yield: 8 thighs 1x
Category: Main Course
Method: Grill Pan
Cuisine: Middle Eastern

Ingredients

Scale

2 pounds boneless, skinless chicken thighs (about 8 thighs)
1 1/2 cups plain full-fat Greek yogurt
3 cloves garlic, grated into a smooth paste using a microplane
2 tablespoons olive oil, plus extra for brushing the pan
1 1/2 tablespoons ground sumac
1 teaspoon kosher salt (for the marinade)
1/2 teaspoon kosher salt (added directly to the chicken)
1/2 teaspoon ground black pepper
1/2 teaspoon ground paprika (added directly to the chicken)
Lemon wedges for serving (optional)

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Instructions

In a small bowl, whisk together Greek yogurt, grated garlic, olive oil, ground sumac, 1 teaspoon kosher salt, and black pepper until smooth and fully combined.
Place chicken thighs in a large bowl. Add exactly half the yogurt mixture to the chicken and reserve the remaining half in the small bowl for serving as a sauce.
Sprinkle paprika and the remaining 1/2 teaspoon kosher salt directly over the chicken. Fold everything together until every thigh is evenly coated.
Let chicken marinate for at least 30 minutes at room temperature, or cover and refrigerate for up to 24 hours for the best flavor and tenderness.
Preheat an indoor grill pan or cast iron skillet over medium-high heat for at least 2 minutes. Lightly brush the surface with olive oil.
Working in batches of 4, place chicken on the hot pan. In the first minute, press gently with a spatula to ensure full contact with the grill grates, then stop pressing and do not move the chicken.
Cook 4 to 5 minutes per side until deeply seared with dark grill marks and the internal temperature reaches 175 degrees F on an instant-read thermometer. The yogurt will darken in spots during cooking – this is normal and creates the signature smoky flavor.
Transfer chicken to a plate and rest for 3 to 5 minutes before slicing. Repeat with the second batch.
Spread the reserved plain yogurt sauce onto a serving plate. Arrange rested chicken on top and serve with fresh lemon wedges.

Notes

Do not overcrowd the grill pan. Cook in two batches of 4 thighs to ensure a proper sear rather than steaming.
Use full-fat Greek yogurt for the best flavor, texture, and crust formation on the grill pan.
Grate garlic on a microplane into a smooth paste. Chunky garlic will burn on the hot pan and turn bitter.
Dark charred spots on the yogurt are not burning – they are the key to the deep, smoky flavor of this recipe.
No sumac? Substitute with the zest of one lemon combined with a pinch of smoked paprika.
Alternative cooking methods: roast at 425 degrees F for 25 to 30 minutes flipping once, or air fry at 375 degrees F for 16 to 18 minutes flipping halfway, until the internal temperature reaches 175 degrees F.

Nutrition

Serving Size: 1 thigh
Calories: 191 kcal
Sugar: 1 g
Sodium: 551 mg
Fat: 8 g
Saturated Fat: 2 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 2 g
Fiber: 0.1 g
Protein: 26 g
Cholesterol: 110 mg

Find it online: https://www.benefitiany.com/sumac-yogurt-marinated-chicken-thighs/