Samantha If you’re craving something rich in flavor, high in protein, and quick enough to pull off on a busy night, this Chicken Kofta With Creamy Garlic Yogurt Sauce is the answer. I’m a huge fan of meals that balance taste, texture, and nutrition—and this one checks all the boxes. These spiced ground chicken koftas are tender and juicy with a hint of smokiness from pan-searing or grilling. Paired with a cool, tangy garlic yogurt sauce, every bite is savory, creamy, and packed with Mediterranean goodness.
Whether you’re meal prepping, cooking for the family, or entertaining a few friends, this dish delivers big time. The best part? It’s naturally low in carbs, gluten-free, and uses lean ground chicken—making it a smart and flavorful alternative to beef or lamb kofta. I’ve made this for both casual weeknights and elegant dinner plates, and it’s a hit every time.
Chicken Kofta With Creamy Garlic Yogurt Sauce – High-Protein, Low-Carb Mediterranean Dinner Bowl
Ingredients
- 1 lb ground chicken
- ¼ cup finely chopped onion
- 3 garlic cloves minced
- ¼ cup fresh parsley chopped
- ¼ cup fresh cilantro chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp ground coriander
- ¼ tsp cinnamon optional
- 1 tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil for cooking
For the Creamy Garlic Yogurt Sauce
- 1 cup plain Greek yogurt
- 2 garlic cloves grated or finely minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt to taste
Instructions
- Step 1: Mix the KoftaIn a large bowl, combine ground chicken, onion, garlic, parsley, cilantro, cumin, paprika, coriander, cinnamon (if using), salt, and pepper. Mix with your hands until just combined.
- Step 2: Form the PattiesShape into 8 oval-shaped patties or logs. Chill for 10 minutes to help them hold together during cooking.
- Step 3: Cook the KoftaHeat olive oil in a skillet over medium heat. Add the patties and cook for 4–5 minutes per side, until golden brown and cooked through (internal temp 165°F).
- Step 4: Make the Garlic Yogurt SauceIn a bowl, whisk together the Greek yogurt, garlic, lemon juice, olive oil, and salt. Adjust seasoning to taste.
- Step 5: ServeServe kofta warm with a generous dollop of garlic yogurt sauce and optional toppings like cucumbers, tomatoes, or pita bread.
Notes
Secret Tips for Chicken Kofta With Creamy Garlic Yogurt Sauce
1. Use dark meat ground chicken for juicier kofta: Lean breast meat can dry out quickly, so for the best texture and flavor in your high-protein chicken kofta, go with ground thigh meat. It keeps the kofta tender and moist, especially when grilled or baked. 2. Grate onion and squeeze out moisture: For perfectly textured Mediterranean-style kofta, grate the onion instead of chopping it and squeeze out excess liquid. This keeps your mix from getting too wet while still infusing rich flavor. 3. Chill the mixture before cooking: After forming your kofta, refrigerate the skewers or patties for at least 30 minutes. This helps them hold their shape during cooking and locks in the herbs and spices for more flavorful results. 4. Don’t skip the fresh herbs: Chopped parsley, mint, or cilantro add bold Mediterranean flair and freshness to your low-carb kofta dinner. Dried herbs won’t have the same impact, so use fresh whenever possible. 5. Add a touch of fat for flavor: A drizzle of olive oil or a small spoonful of Greek yogurt in the mix can enhance both moisture and flavor without compromising your low-carb, high-protein meal goals. 6. Blend garlic into the yogurt sauce, don’t just mince it: For a truly smooth and creamy garlic yogurt sauce, blend the garlic directly into the sauce using a food processor or blender. It distributes flavor more evenly and gives your Mediterranean garlic sauce a restaurant-quality finish. 7. Serve with low-carb Mediterranean sides: Keep it light and balanced by pairing with cauliflower rice, grilled vegetables, or cucumber-tomato salad. These sides complement the dish without adding unnecessary carbs, keeping it meal prep–friendly and keto-aligned. 8. Make extra for meal prep bowls: Chicken kofta reheats beautifully and pairs well with your favorite Mediterranean bowl ingredients. Store portions with sauce on the side for easy lunches or protein-packed dinners all week.Recipe Overview
- Course: Dinner, Meal Prep, Lunch
- Cuisine: Mediterranean, Middle Eastern-Inspired
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Main Ingredients: Ground chicken, garlic, yogurt, fresh herbs, spices
- Best For: Healthy dinners, high-protein meal prep, low-carb Mediterranean bowls
Nutritional Snapshot
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 312 |
| Protein | 36g |
| Carbohydrates | 7g |
| Fat | 16g |
| Fiber | 1g |
| Sodium | 580mg |
Budget Breakdown
| Ingredient | Estimated Cost |
| Ground Chicken (1 lb) | $4.00 |
| Greek Yogurt (1 cup) | $1.25 |
| Fresh Herbs & Spices | $1.00 |
| Garlic (5 cloves) | $0.50 |
| Lemon Juice (2 tbsp) | $0.40 |
| Olive Oil (2 tbsp) | $0.70 |
| Total Cost | $7.85 |
| Cost Per Serving | ~$1.96 |
Behind the Recipe
The idea for this Chicken Kofta With Creamy Garlic Yogurt Sauce was born out of one of those “what do I have in the fridge?” moments. I had ground chicken, a half-used tub of Greek yogurt, and a drawer full of fresh herbs that were begging to be used. Kofta immediately came to mind, but I wanted something lighter than the traditional lamb-based versions. Swapping in chicken and grilling instead of deep-frying made this recipe feel healthier, fresher, and perfect for my everyday routine.
This dish also gives a gentle nod to Mediterranean and Middle Eastern cooking, both of which I love for their bold spices and clean ingredients. I’ve tested this recipe several times—sometimes with different herbs, sometimes with different serving styles (over rice, in a lettuce wrap, or next to roasted veggies). But the creamy garlic yogurt sauce is always the non-negotiable star. It’s garlicky, cool, and ties everything together beautifully.
I now keep this recipe in heavy rotation—especially when I need a low-effort, high-reward dinner that keeps everyone happy (and full!).
Why You’ll Love This Chicken Kofta With Creamy Garlic Yogurt Sauce
Juicy, Flavorful Kofta
This chicken kofta with creamy garlic yogurt sauce is packed with deep flavor from a spice blend that includes cumin, coriander, smoked paprika, and fresh parsley. The ground chicken absorbs it all, while onion and garlic give it that signature Mediterranean aroma. Whether grilled or pan-seared, the result is juicy, protein-rich perfection with a golden crust that locks in the moisture.
Creamy Garlic Yogurt Sauce
What makes this dish shine is the tangy, garlicky yogurt sauce that cools down the warm spices beautifully. Made with plain Greek yogurt, fresh lemon juice, minced garlic, and olive oil, it’s a Mediterranean-inspired sauce that adds creaminess without being heavy. According to Healthline, Greek yogurt also delivers probiotics and protein, making it as nourishing as it is flavorful.
High-Protein & Low-Carb
Each serving of chicken kofta delivers around 36g of lean protein with only 7g of net carbs, making this recipe ideal for those following high-protein, low-carb meal plans, keto-friendly dinners, or anyone prioritizing clean eating. It’s a satisfying meal that keeps you full without weighing you down.
Quick & Easy
Despite its bold flavor, this chicken kofta with creamy garlic yogurt sauce is incredibly easy to throw together. No food processor, no skewers required. Just mix, shape, cook, and drizzle. It’s a 30-minute wonder that’s beginner-friendly and weeknight-approved.
Meal Prep Friendly
Both the kofta patties and the garlic yogurt sauce store well in the fridge for up to 4 days. You can reheat the kofta in a skillet or microwave and serve with freshly chopped greens or roasted veggies. It’s an ideal prep-ahead recipe for healthy lunches and fast dinners.
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Perfect For
Weeknight Dinners
This chicken kofta with creamy garlic yogurt sauce is one of my go-to meals when I need something bold and comforting after a long day. It’s fast, packed with protein, and comes together with minimal cleanup. You can pan-fry or grill the kofta while whisking together the yogurt sauce in minutes—leaving you with a dinner that feels gourmet without the effort. Add some chopped tomatoes or cucumber on the side and you’ve got a full Mediterranean plate in under 30 minutes.
High-Protein Meal Prep
If you’re chasing your protein goals or trying to avoid afternoon crashes, this recipe delivers. I love making a double batch and portioning it into meal prep containers with quinoa, cauliflower rice, or a tabbouleh salad. The kofta stays juicy even after reheating, and the creamy garlic yogurt sauce adds a refreshing layer that ties everything together. According to Harvard Health, incorporating lean protein sources like chicken into your routine helps build muscle and maintain energy throughout the day.
Entertaining Guests
Don’t let the simplicity fool you—this dish is absolutely dinner party-worthy. The spiced chicken kofta offers bold flavor, and when plated with roasted vegetables, warm pita, or a vibrant herb salad, it looks (and tastes) like something out of a Mediterranean café. Add a drizzle of olive oil over the garlic yogurt sauce and garnish with sumac or parsley to elevate the presentation.
Low-Carb Goals
Trying to cut back on carbs? This chicken kofta with creamy garlic yogurt sauce is keto-friendly, diabetic-friendly, and low in net carbs—all while delivering serious flavor. It’s satisfying without the need for starchy sides. Serve it on a bed of greens or with grilled zucchini, and you’ve got a guilt-free meal that feels anything but restrictive.
Lighter Mediterranean Meals
If you love the flavors of traditional Mediterranean cuisine but want something lighter than beef or lamb, this chicken-based version is your answer. The herbs, spices, and yogurt sauce create layers of flavor without relying on heavy fats. It’s perfect for clean eating plans or anyone looking for nutritious Mediterranean-inspired recipes.
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Ingredients You’ll Need
- 1 lb ground chicken
- 1/4 cup finely chopped onion
- 3 garlic cloves, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/4 tsp cinnamon (optional)
- 1 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil (for cooking)
For the Creamy Garlic Yogurt Sauce
- 1 cup plain Greek yogurt
- 2 garlic cloves, grated or finely minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt to taste
Ingredient Highlights
- Ground Chicken: Lean and full of protein, it’s a lighter option compared to beef or lamb.
- Greek Yogurt: A rich source of protein and probiotics. According to Healthline, it also helps support gut health.
- Fresh Herbs: Parsley and cilantro bring freshness and depth to both the kofta and the sauce.
- Spices: Cumin, coriander, and paprika are classic Mediterranean flavor builders that work beautifully with chicken.
- Garlic: Adds a sharp, robust punch to both components.
How to Make It
Step 1: Mix the Kofta
In a large bowl, combine ground chicken, onion, garlic, parsley, cilantro, cumin, paprika, coriander, cinnamon (if using), salt, and pepper. Mix with your hands until just combined.
Step 2: Form the Patties
Shape into 8 oval-shaped patties or logs. Chill for 10 minutes to help them hold together during cooking.
Step 3: Cook the Kofta
Heat olive oil in a skillet over medium heat. Add the patties and cook for 4–5 minutes per side, until golden brown and cooked through (internal temp 165°F).
Step 4: Make the Garlic Yogurt Sauce
In a bowl, whisk together the Greek yogurt, garlic, lemon juice, olive oil, and salt. Adjust seasoning to taste.
Step 5: Serve
Serve kofta warm with a generous dollop of garlic yogurt sauce and optional toppings like cucumbers, tomatoes, or pita bread.
Pro Tips for Success
- Don’t overmix the meat—it can lead to dense kofta.
- Chill before cooking to help them hold their shape.
- Use a nonstick skillet or grill pan for easy cleanup.
- Taste the yogurt sauce and adjust lemon and salt to your liking.
- Serve with a side of tabbouleh, quinoa, or fresh greens for a complete meal.
Easy Variations
Spicy Chicken Kofta
If you like your chicken kofta with creamy garlic yogurt sauce to pack a little punch, turn up the heat by mixing crushed red pepper flakes, cayenne, or even minced jalapeño into the ground chicken mixture. This version pairs perfectly with a cooling yogurt drizzle and adds a layer of complexity that spice lovers will crave. You can also sprinkle a touch of harissa or chili oil over the top before serving for a Middle Eastern-inspired heat upgrade.
Kofta Wraps
Looking for a grab-and-go lunch or quick dinner? Wrap your chicken kofta and creamy garlic yogurt sauce in a whole wheat tortilla or flatbread. Add crisp greens, sliced cucumber, cherry tomatoes, and red onion for crunch and freshness. It’s a high-protein, Mediterranean-style wrap that’s perfect for clean eating and busy schedules. These kofta wraps also make a great meal prep option—just pack the sauce separately and assemble fresh for best texture.
Dairy-Free Version
No dairy? No problem. Swap out the Greek yogurt in the garlic sauce for a high-quality plant-based yogurt made from coconut, almond, or cashew milk. Look for unsweetened varieties with clean ingredients. According to Cleveland Clinic, these dairy-free alternatives can still deliver probiotic benefits and work great in savory recipes like this. The lemon juice and garlic still shine through, giving you the same flavor payoff with zero dairy.
Oven-Baked Kofta
Prefer a hands-off approach? Oven-bake your chicken kofta at 400°F for about 20 minutes, flipping once at the halfway mark for even browning. It’s a great method for batch cooking, especially if you’re prepping for the week. The creamy garlic yogurt sauce can be made ahead and stored in the fridge, so all you need to do is reheat the kofta and drizzle when ready.
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Storage & Reheat Tips
- Storage: Keep kofta and sauce in separate airtight containers in the fridge for up to 4 days.
- Reheat: Reheat kofta in a skillet over low heat or in the microwave with a damp paper towel.
- Freezer Tips: Freeze cooked kofta in a freezer-safe container for up to 2 months.
Make It a Meal
- Try this with Crispy Chicken Bacon Ranch Wrap for a fun lunch twist.
- Pair it with Healthy Hashbrown Chaffle Delight for a sweet and savory brunch.
- Or serve over Salmon & Lentil Salad from our meal prep collection.
Tags to Explore: Meal Prep, Easy Side Recipes, Light Lunch Recipes
Frequently Asked Questions
How healthy is chicken kofta with yogurt sauce?
It’s a high-protein, low-carb meal made with lean ground chicken, fresh herbs, garlic, and Greek yogurt—perfect for clean eating, muscle recovery, and blood sugar-friendly meal plans. This makes it a great option for those following Mediterranean or anti-inflammatory diets.
Can I meal prep this recipe for the week?
Yes! Chicken kofta and creamy garlic yogurt sauce both hold up beautifully in the fridge. Store them separately in airtight containers and reheat the kofta as needed. This dish is one of my favorite high-protein meal prep ideas for the week because it’s easy to portion, versatile, and always satisfying.
Is this recipe keto-friendly?
Definitely. With each serving containing roughly 36g of protein and only 7g of net carbs, it’s a fantastic low-carb chicken dinner that fits perfectly into ketogenic or diabetic-friendly meal plans. You can pair it with cauliflower rice or a fresh cucumber salad to keep things light and clean.
What kind of yogurt is best for the garlic sauce?
Plain, full-fat Greek yogurt is ideal for the sauce thanks to its thick texture and tangy flavor. If you’re looking for dairy-free alternatives, opt for unsweetened coconut or almond milk yogurt. According to WebMD, yogurt with live cultures also offers added gut health benefits.
Can I grill the kofta instead of pan-frying?
Yes, you can grill chicken kofta over medium-high heat for about 4–5 minutes per side until the internal temperature reaches 165°F. Grilling enhances the smoky flavor and adds a beautiful char, especially if you use metal or soaked wooden skewers.
Are there any allergens in this recipe?
This recipe does contain dairy (from the yogurt sauce). If you have a dairy sensitivity or follow a vegan or paleo meal plan, simply substitute the Greek yogurt with a dairy-free alternative. Always check ingredient labels carefully for allergens like soy, wheat, or preservatives in your chosen yogurt.
Is this recipe spicy?
Not by default. Chicken kofta with creamy garlic yogurt sauce is deeply flavorful thanks to garlic, cumin, coriander, and paprika, but it’s not spicy. If you love heat, just add crushed red pepper flakes, cayenne, or even harissa paste for a kick.
What herbs pair best with chicken kofta?
Parsley, cilantro, mint, and dill are the best herbs to use with chicken kofta. You can mix chopped herbs into the ground chicken or sprinkle them fresh on top for a burst of color and flavor. Mint especially complements the garlic yogurt sauce beautifully.
How much protein is in each serving?
Each serving contains about 36g of protein, mainly from the lean ground chicken and Greek yogurt. You can get more precise nutrition details by plugging your exact ingredients into a tool like Nutritionix, which helps you track macros based on brands and weights.
Can I freeze chicken kofta?
Yes, uncooked kofta can be frozen on a sheet pan and then transferred to a zip-top bag for long-term storage. Cooked kofta can also be frozen, but for best texture, reheat in a skillet instead of the microwave. Avoid freezing the yogurt sauce as it can separate when thawed.
Is this a good post-workout meal?
Absolutely! With a strong protein profile, moderate fat, and low carbs, this recipe helps with muscle repair while keeping you full and energized. It’s a great go-to if you’re focusing on high-protein recovery meals.
Can I serve this with something other than pita?
Of course! Try serving your chicken kofta with a fresh salad, cauliflower rice, couscous, or even wrapped in lettuce for a low-carb option. You can even add it to a Mediterranean grain bowl with chickpeas and roasted veggies for more fiber and nutrients.
Final Thoughts
There’s something incredibly satisfying about a recipe that feels indulgent but fuels your body right. This Chicken Kofta With Creamy Garlic Yogurt Sauce brings the warm, herby, protein-packed comfort of Mediterranean street food straight to your kitchen—without the heaviness. It’s flexible, meal prep-friendly, and made from ingredients you probably already have.
Whether you’re eating low-carb, counting protein, or just want something delicious and healthy on the table fast, this one’s for you. Try it once and I promise, it’ll earn a permanent spot in your dinner rotation.
“Savory spiced chicken paired with cool, creamy yogurt sauce—this kofta recipe is a weeknight hero.” – Sam
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