The Oat Crusted Chicken Breast is one of the juiciest, most tender chicken recipes I’ve ever made. This yogurt marinated chicken stays super tender while getting a light crunch from the oats. And the flavor is incredible thanks to the herby yogurt marinade that tenderizes the chicken and seasons it at the same time. You do need to plan ahead since it marinates overnight, but it’s absolutely worth it. If you love yogurt marinated chicken, you’ll want to try this oat crusted chicken version.
I developed Oat Crusted Chicken for my mom. She was diagnosed with high cholesterol, and she felt clueless about what to eat. Her favorite meal is deep fried chicken, and it was off-limits for her. After some thinking and very extensive research, I came up with this recipe, and my mom loves it more than the original deep fried chicken. I hope you’ll love it as much as my family does!
Ingredients
- Boneless and skinless chicken breast
- Rolled oats
- Plain yogurt
- Lemon juice
- Dried oregano
- Dried basil
- Ground rosemary
- Sea salt
- Black pepper if you can’t eat pepper, you can omit it, it won’t affect the recipe.
Cooking oil: use your favorite high smoke point oil. You can use vegetable oil, sunflower oil, or canola oil.
See recipe card at the bottom of this post for quantities
Equipment
- Airtight container
- Cutting board
- Chef’s knife
- Whisk
- Parchment paper
- Pastry brush
- Baking sheet
- Plate
- Measuring cups and spoons
- Forks
- Instant-read thermometer
How to make Oat Crusted Chicken?
Here is a quick overview of how to make Yogurt Marinated Chicken recipe, with step-by-step photos. Check out the full ingredients and instructions in the recipe card below.
Make the marinade. Whisk together the yogurt and spices.
Cut boneless and skinless chicken into strips. Marinate the chicken strips.
Dredge the chicken strips in rolled oats.
Bake Oat Crusted Chicken in the oven, and serve with your favorite side dish.
How long can I let the chicken marinate?
This yogurt marinade makes the chicken tender and juicy. You can marinate the chicken for as little as 30 minutes if you are in a rush. I suggest increasing the spices a bit so the chicken can absorb more flavor.
If you are not in a rush, you can let the chicken marinate overnight. I usually put the chicken in the marinade in the afternoon and then bake it the next morning or early afternoon.
The longer the chicken is in the marinade, the more flavor it will absorb and the more tender it will be.
What to serve with Oat Crusted Chicken?
Oat Crusted Chicken Tenders works well with almost any side dish. Here are a few of my family favorites:
- Smothered Savoy Cabbage and Potatoes
- Cauliflower Casserole
- Green Bean Casserole
- Cabbage with Noodles
- Vegetable Risotto
- Mashed potatoes or cubed boiled potatoes
- Bulgur
- Couscous
Gallbladder diet and Oat Crusted Chicken
When it comes to a gallbladder diet, skinless chicken breast is one of the most popular protein choices. This meal is gallbladder-diet friendly because it is low in fat, and it should not put too much stress on your gallbladder.
It is important to remember that a gallbladder diet is not a fat-free diet. You need to include some fat in your diet. I use yogurt in this recipe, and you can make it with low-fat yogurt for an even lighter meal. The amount of oil you will use to brush the chicken tenders is really small because you will make just one brushstroke per chicken strip.
How to store Oat Crusted Chicken?
Refrigerator
You can store yogurt marinated chicken in an airtight container for up to 3 days.
Freezer
You can freeze Oat Crusted Chicken for up to 1 month.
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Oat Crusted Chicken (Yogurt-Marinated)
Ingredients
- 1 lb boneless and skinless chicken breast 450g
- 2 cups rolled oats 160g
- 1 cup plain yogurt 250g
- 2 teaspoons lemon juice
- 1 teaspoon dry oregano
- 1 teaspoon dry basil
- ½ teaspoon ground rosemary
- 1 teaspoon sea salt or to taste
- black pepper to taste
- ½ teaspoon cooking oil
Instructions
- In an airtight container whisk together plain yogurt, lemon juice, dried oregano, dried basil, ground oregano, salt, and black pepper. Taste and adjust the salt and pepper if necessary. Set aside.
- Cut boneless and skinless chicken into strips, and then put it into the marinade. Coat the chicken evenly, close the airtight container, and refrigerate overnight.
- Preheat your oven to 350°F (180°C).
- Line a baking sheet with parchment paper.
- Add a small amount of rolled oats to a plate, then coat the chicken evenly in oats on both sides, not too thick and not too bare. If the oats start clumping, add more rolled oats as you go.
- Put oat-coated chicken strips on the parchment paper. Lightly brush the tops with a small amount of oil. One stroke of the brush will be enough.
- Bake the oat-crusted chicken for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F(74°C). When it’s baked, serve it with your favorite side dish.
Notes
- You might need extra rolled oats. As you dredge the chicken, the oats may clump together instead of sticking to the chicken.
- Put a small amount of rolled oats on the plate first (just enough to cover it), then gradually add more as you go. This way, fewer oats will stick to the plate.
- Amount of oil: it is really a small amount. You do not need to soak the chicken in oil. Just one brushstroke will do fine. This helps the oats crisp up.
- Marinating takes anywhere from 30 minutes to a full night. It's better overnight, but 30 minutes does the trick if you're in a hurry (just bump up the spices a bit)
- GALLBLADDER DIET: you can use low-fat yogurt.
- Low FODMAP: rolled oats are considered low FODMAP at ½ cup per serving.
Need more recipe ideas?
Check out these recipes:
- Chicken Broccoli Rice Casserole
- Turkey Burger
- Greek Chicken Wrap No Onion
- Baked Ziti
- Pork Tenderloin With Creamy Mushroom Sauce
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
