Yogurt Marinades: How Indian Cooking Uses Yogurt to Tenderize and Flavor Meat and Paneer

When you think of yogurt marinades, a traditional Indian technique that uses thick, plain yogurt to tenderize meat and infuse flavor before high-heat cooking. Also known as dahi-based marinades, it’s the reason your tandoori chicken stays juicy inside and develops that signature charred crust outside. Unlike lemon juice or vinegar, yogurt doesn’t break down proteins too fast—it gently softens them while letting spices cling to the surface. This is why Indian cooks have used it for centuries, long before modern tenderizers existed.

Yogurt marinades aren’t just for chicken. They’re the foundation of paneer marinade, a method that transforms bland, rubbery paneer into tender, spiced cubes that soak up flavor like a sponge. Skip the yogurt, and your paneer stays dry and tasteless. Same goes for lamb, goat, or even vegetables like cauliflower and potatoes. The yogurt acts like a flavor carrier, helping garlic, ginger, cumin, and chili stick where they matter. And because it’s slightly acidic, it breaks down surface proteins just enough to make everything more tender without turning mushy.

What makes yogurt special is how it behaves under heat. When you cook it in a tandoor or on a grill, the water evaporates slowly, leaving behind a crust of caramelized spices and dairy solids. That’s why your tandoori chicken turns dark—not from burning, but from natural Maillard reactions boosted by the yogurt. Rinsing it off before cooking? That’s a mistake. You’re washing away the flavor and texture you spent hours building. The best marinades use full-fat, unsweetened yogurt, mixed with spices and a pinch of salt, then left to sit for at least 4 hours, preferably overnight.

You’ll find yogurt marinades in nearly every Indian region—from the smoky tandoori chicken of Punjab to the spicy chicken tikka of Delhi, and even in vegetarian versions like yogurt-marinated paneer tikka. It’s not a trend. It’s a technique passed down because it works. And if you’ve ever bitten into a piece of chicken that’s tender on the inside, crispy on the outside, and bursting with spice? That’s yogurt doing its job.

Below, you’ll find real recipes and tips from people who’ve cooked these dishes for years—no guesswork, no fluff. Just the exact steps, common mistakes to avoid, and how to make your yogurt marinades taste like they came from an Indian home kitchen, not a restaurant menu.