18 Yogurt-Based Marinades and Dressings for Busy Week Meal Prep

When your week gets busy, the right dressings or marinades can make all the difference. These yogurt-based marinades and dressings are the kind of staples that turn simple meal prep into something you actually look forward to eating. Greek yogurt keeps everything creamy, tangy, and balanced, while herbs, citrus, and spices build layers of flavor that hold up beautifully through the week. From bold tandoori-style marinades to fresh cilantro-lime dressings, this collection is all about real, practical flavor, the kind that keeps busy-week meals anything but boring.

Spicy Harissa Greek Yogurt Marinade

The spicy harissa Greek yogurt marinade brings fiery warmth and depth to weeknight chicken, seafood, or veggies. The yogurt base tenderizes everything while the smoky chili paste adds layers of flavor that cling beautifully during roasting or grilling. It’s bold, easy, and built for flavor-packed meal prep.

Ingredients

• ½ cup Greek yogurt
• 1 tablespoon harissa paste
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 1 teaspoon honey (optional)
• ½ teaspoon ground cumin
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Garlic Parmesan Greek Yogurt Dressing

The creamy garlic Parmesan Greek yogurt dressing is rich, tangy, and just garlicky enough to make any salad or wrap irresistible. Greek yogurt keeps it smooth and creamy while Parmesan adds that perfect savory punch. It’s the kind of everyday staple that makes lunches feel restaurant-level.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• ¼ cup finely grated Parmesan cheese
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1-2 tablespoons water (optional, to thin if needed)

Instructions

1. In a medium bowl, whisk together the Greek yogurt, grated Parmesan, lemon juice, minced garlic, olive oil, black pepper, and salt until smooth and creamy.
2. If you prefer a thinner consistency, whisk in 1–2 tablespoons of water until it reaches your desired texture. Store in an airtight container in the fridge for up to 5 days.

Cilantro Lime Greek Yogurt Dressing

Fresh, zesty, and perfectly balanced, the cilantro lime Greek yogurt dressing adds instant brightness to tacos, bowls, or grilled shrimp. The yogurt base gives it body while lime and herbs bring a crisp finish. It’s the go-to sauce for keeping meal prep fresh all week.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• 1 cup fresh cilantro leaves (loosely packed)
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• 2–3 tablespoons water (optional, to thin if needed)

Instructions

1. In a blender or food processor, combine the Greek yogurt, cilantro, lime juice, olive oil, garlic, cumin, and salt. Blend until smooth and creamy.
2. If you prefer a thinner dressing, add 2–3 tablespoons of water and blend again until it reaches your desired consistency. Store in an airtight container in the fridge for up to 3 days.

Tandoori-Style Greek Yogurt Marinade

The tandoori-style Greek yogurt marinade infuses chicken or paneer with bold spices and creamy depth. Yogurt locks in moisture while paprika, cumin, and coriander create that signature tandoori flavor. Every bite feels like comfort and celebration, even on a weeknight.

Ingredients

• ½ cup Greek yogurt
• 1 teaspoon each of turmeric, smoked paprika, and garam masala
• 1 garlic clove, minced
• 1 tablespoon lemon juice
• 1 tablespoon chickpea flour
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Green Goddess Greek Yogurt Dressing

The green goddess Greek yogurt dressing blends fresh herbs with creamy yogurt for a lush, vibrant sauce that works on everything. It’s smooth, bright, and doubles as a dip or sandwich spread. This one’s the ultimate multitasker in any meal prep lineup.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• ½ avocado
• ½ cup each of fresh parsley leaves and fresh basil leaves
• 2 tablespoons fresh chives, chopped
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ¼ teaspoon salt
• 2-4 tablespoons water (optional, to thin if needed)

Instructions

1. In a blender or food processor, combine the Greek yogurt, avocado, parsley, basil, chives, lemon juice, olive oil, garlic, and salt. Blend until smooth and creamy.
2. Adjust the thickness by blending in 2–4 tablespoons of water if needed. Store in an airtight container in the fridge for up to 3 days.

Smoky Chipotle Lime Greek Yogurt Marinade

Smoky, spicy, and a little tangy, the smoky chipotle lime Greek yogurt marinade delivers major flavor payoff with minimal effort. The lime cuts through the heat perfectly, and the yogurt ensures tender, juicy results every time. Ideal for grilling or oven-roasting.

Ingredients

• ½ cup Greek yogurt
• 1 tablespoon chopped chipotle peppers in adobo
• 1 tablespoon lime juice
• 1 garlic clove, minced
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• Pinch of smoked paprika (optional)

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Classic Greek Lemon and Herb Yogurt Marinade

The classic Greek lemon and herb yogurt marinade is simple, bright, and endlessly versatile. A mix of lemon, garlic, and yogurt creates that signature Mediterranean flavor that works with chicken, shrimp, or veggies. It’s meal prep perfection in one bowl.

Ingredients

• ½ cup Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Honey Mustard Greek Yogurt Dressing

Creamy, tangy, and just sweet enough, the honey mustard Greek yogurt dressing adds a smooth twist to the classic favorite. Greek yogurt gives it that rich texture while keeping it light and versatile. It’s a quick mix that turns any salad or wrap into a crave-worthy meal.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• 1 tablespoon grainy Dijon mustard (fine grain)
• 1 tablespoon yellow mustard
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1 tablespoon olive oil
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• 1–2 tablespoons water (optional, to thin if needed)

Instructions

1. In a medium bowl, whisk together the Greek yogurt, grainy Dijon mustard, yellow mustard, honey, apple cider vinegar, olive oil, garlic powder, and salt until smooth and creamy.
2. If you prefer a thinner dressing, whisk in 1–2 tablespoons of water until it reaches your desired consistency. Store in an airtight container in the fridge for up to 5 days.

Mediterranean Garlic and Rosemary Yogurt Marinade

The Mediterranean garlic and rosemary yogurt marinade is packed with savory flavor that makes any protein taste like it came straight off a backyard grill in Greece. The yogurt tenderizes beautifully while rosemary and garlic infuse warmth and depth. Perfect for chicken, pork, or lamb.

Ingredients

• ½ cup Greek yogurt
• 1 tablespoon chopped fresh rosemary
• 1 teaspoon lemon zest
• 1 garlic clove, minced
• 1 teaspoon honey (optional)
• ¼ teaspoon black pepper
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Avocado Greek Yogurt Dressing

The avocado Greek yogurt dressing is creamy, tangy, and full of fresh avocado flavor that works on salads, tacos, or roasted veggies. The blend of yogurt and avocado gives it a lush texture that clings perfectly. It’s quick to make and keeps beautifully all week.

Ingredients

• 1 ripe avocado
• 1 cup Greek yogurt (full-fat or 2%)
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 2 tablespoons fresh parsley, chopped
• 1 clove garlic, minced
• ¼ teaspoon salt
• 2–3 tablespoons water (optional, to thin if needed)

Instructions

1. In a blender or food processor, combine the avocado, Greek yogurt, lemon juice, olive oil, parsley, garlic, and salt. Blend until smooth and creamy.
2. If you prefer a thinner dressing, add 2–3 tablespoons of water and blend again until the desired consistency is reached. Store in an airtight container in the fridge for up to 3 days.

Creamy Tzatziki-Style Chicken Marinade

Cool, garlicky, and refreshing, the creamy tzatziki-style chicken marinade adds Mediterranean flair to your meal prep. Yogurt, cucumber, and dill keep it bright and flavorful while making the chicken extra tender. It’s a simple way to bring fresh energy to your weekly rotation.

Ingredients

• ½ cup Greek yogurt
• ¼ cup grated cucumber (squeeze out water)
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 1 tablespoon chopped fresh dill
• 1 tablespoon olive oil
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Caesar Greek Yogurt Dressing

The Caesar Greek yogurt dressing brings that bold, classic Caesar taste with a lighter, creamier base. Greek yogurt replaces most of the oil for a tangy, velvety texture. Drizzle it on crisp romaine, grilled chicken, or even roasted potatoes for instant flavor.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• ¼ cup finely grated Parmesan cheese
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon anchovy paste (or 2 anchovy fillets, mashed)
• 1 clove garlic, minced
• Salt and pepper to taste
• 1-2 tablespoons water (optional, to thin if needed)

Instructions

1. In a medium bowl, whisk together the Greek yogurt, Parmesan cheese, lemon juice, olive oil, Dijon mustard, anchovy paste, garlic, black pepper, and salt until smooth and creamy.
2. If you prefer a thinner consistency, whisk in 1–2 tablespoons of water. Store in an airtight container in the fridge for up to 5 days.

Orange and Ginger Greek Yogurt Marinade

The orange and ginger Greek yogurt marinade blends bright citrus and a hint of spice for a lively, aromatic flavor. It’s a standout for chicken, shrimp, or tofu, giving every bite that perfect sweet-savory balance. It’s the fresh kind of prep that wakes up your weekly menu.

Ingredients

• ½ cup Greek yogurt
• 2 tablespoons orange juice
• 1 teaspoon orange zest
• 1 teaspoon grated fresh ginger
• 1 teaspoon soy sauce
• 1 teaspoon honey
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Tahini Greek Yogurt Dressing

The tahini Greek yogurt dressing brings earthy, nutty flavor together with creamy yogurt for a smooth, luxurious finish. It’s ideal for grain bowls, roasted vegetables, or falafel wraps. A little goes a long way, making it a true meal prep essential.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ¼ teaspoon salt
• 2–3 tablespoons water (optional, to thin if needed)
• Paprika, for optional garnish

Instructions

1. In a medium bowl, whisk together the Greek yogurt, tahini, lemon juice, olive oil, garlic, and salt until smooth and creamy. If you prefer a thinner dressing, whisk in 2–3 tablespoons of water until it reaches your desired consistency.
2. Before serving, sprinkle lightly with paprika. Store in an airtight container in the fridge for up to 5 days.

BBQ Ranch Greek Yogurt Marinade

The BBQ ranch Greek yogurt marinade combines smoky BBQ flavor with ranch herbs for a tender, tangy finish that’s pure comfort. Yogurt keeps the meat juicy while those familiar flavors make it family-friendly and satisfying. Great for oven-baked or grilled chicken.

Ingredients

• ½ cup Greek yogurt
• 1 tablespoon BBQ sauce
• 1 teaspoon ranch seasoning mix
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• 1 teaspoon olive oil
• ¼ teaspoon salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Homemade Greek Yogurt Ranch Dressing

The homemade Greek yogurt ranch dressing is creamy, herby, and so much better than store-bought. The yogurt base adds that signature tang and keeps it light enough for everyday use. From veggies to wraps to meal prep bowls, this one never goes out of style.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• 2 tablespoons buttermilk (optional, for a thinner consistency)
• 1 tablespoon olive oil
• 2 tablespoons each of fresh dill and parsley, finely chopped
• 1 tablespoon fresh chives, chopped
• 1 teaspoon each of garlic powder and onion powder
• Salt and pepper to taste

Instructions

1. In a medium bowl, whisk together the Greek yogurt, buttermilk, olive oil, dill, parsley, chives, garlic powder, onion powder, salt, and black pepper until smooth and creamy. Adjust seasoning to taste.
2. For a thinner consistency, add an extra splash of buttermilk or water. Store in an airtight container in the fridge for up to 5 days.

Balsamic and Basil Greek Yogurt Marinade

This balsamic and basil Greek yogurt marinade adds a bold, herby punch to anything you toss it on. The yogurt base is blended with rich balsamic vinegar and plenty of fresh basil, making it a perfect fit for grilled vegetables, tofu, or even steak tips. It’s creamy, earthy, and just a little tangy with a peppery kick.

Ingredients

• ½ cup Greek yogurt
• 1 tablespoon balsamic vinegar
• 1 tablespoon chopped fresh basil
• 1 garlic clove, minced
• 1 teaspoon olive oil
• ¼ teaspoon black pepper
• Pinch of salt

Instructions

• Marinate: Whisk together the marinade ingredients until smooth. Coat your protein or vegetables with the marinade, then refrigerate in a bowl or a zip-top bag.
  • For chicken: marinate for at least 1 hour (up to 8 hours for deeper flavor).
  • For seafood: marinate for 15–30 minutes max.
  • For vegetables: 30 minutes to 1 hour is ideal.
• Bring to Room Temp: Take the chicken out of the fridge 15 minutes before cooking.
• Cook Your Way:
  • Grill: Cook chicken over medium-high heat for 5-7 minutes per side, until the internal temperature reaches 165℉. Fish or shrimp will need 2-3 minutes per side, until opaque and cooked through.
  • Bake: Chicken and vegetables cook best at 400℉ in a preheated oven. Seafood cooks best at 375℉ for 12-15 minutes.
  • Pan-Sear: Heat a bit of oil in a pan and cook over medium heat.
• Rest & Serve: Let the cooked protein rest for 5 minutes before serving.

Lemon Poppy Seed Greek Yogurt Dressing

Lemon poppy seed Greek yogurt dressing brings a fresh burst of citrus and a touch of sweetness to your favorite salads. Made with creamy Greek yogurt, fresh lemon juice, and tiny poppy seeds, it’s light, silky, and perfect for fruit and spring salads. Drizzle it over spinach and berry salads or use it as a bright, refreshing dip.

Ingredients

• 1 cup Greek yogurt (full-fat or 2%)
• 2 tablespoons lemon juice
• 1 tablespoon honey
• 1 tablespoon olive oil
• 1 teaspoon poppy seeds
• ½ teaspoon lemon zest
• ¼ teaspoon salt
• 1–2 tablespoons water (optional, to thin if needed)

Instructions

1. In a medium bowl, whisk together the Greek yogurt, lemon juice, honey, olive oil, poppy seeds, lemon zest, and salt until smooth and creamy.
2. If you prefer a thinner dressing, whisk in 1–2 tablespoons of water until it reaches your desired consistency. Store in an airtight container in the fridge for up to 3 days.