As a great source of probiotics and unique bioactive peptides, kefir is one of the healthiest, most nutrient-dense ways to consume dairy. But if you’re only pouring it into glasses and drinking it, you’re missing out on its extensive and underrated culinary applications.

Kefir is a fantastic marinade for chicken. The acidic nature of kefir makes it the perfect tenderizer, especially for chicken breasts. Like buttermilk but better, kefir is a great way to get the flavors of the marinade to penetrate the meat. This recipe uses lemon and dill, but any blend of herbs or spices can be whisked into a kefir marinade.

Kefir can also be an excellent base for a mayo dressing to be used on salads and as a dipping sauce for meat, veggies, or fish.

How to make kefir marinated chicken

First, whisk together kefir, garlic, dill, and lemon zest. Then place the chicken in the kefir marinade, making sure each piece is coated. Marinate at least 3 hours, but preferably overnight.

Remove the chicken from the marinade and shake most of the marinade off. Lightly coat the chicken with oil, then season the chicken with salt and pepper. Grill the chicken over medium-high heat or roast it in an oven.

• Grilling chicken: Pound the thickest part of the chicken breast down to a thickness that is even with the rest of the breast. If the entire breast is ¼ to ½-inch thick grill the breast for about 4 to 6 minutes a side. Drumsticks and thighs can take longer to grill, about 30 minutes, and can be turned more frequently.
• Roasting chicken: Preheat oven to 400 ºF/204 ºC. Arrange the chicken pieces on a baking sheet. Bake 20 to 30 minutes. Start checking the breasts after 20 minutes, as they will cook faster.

Cook all chicken to a temperature of 165 °F/74 ºC.

 

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