Substitute for yogurt in marinades
Quick answer
Plain kefir is the closest direct swap — use it 1:1 for yogurt in any marinade. If you want a thicker coating (important for tandoori-style dishes or grilled chicken), mix 3/4 cup sour cream with 1/4 cup whole milk to approximate full-fat yogurt's consistency and acidity.
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| Rank | Substitute | Ratio (replaces 1 cup yogurt) | Notes |
|---|---|---|---|
| #1 | Plain kefir | 1:1 — use the same volume as yogurt called for | Kefir is cultured dairy with nearly identical lactic acid content to yogurt, so it tenderizes protein at the same rate. It's thinner, which means it won't coat as thickly — fine for overnight marinades where penetration matters more than surface cling, but less ideal for quick 30-minute marinades where coating thickness carries flavor. |
| #2 | Sour cream | 3/4 cup sour cream + 1/4 cup whole milk per 1 cup yogurt | Sour cream has comparable acidity (pH ~4.5) and a similar fat content to full-fat yogurt, making it a reliable swap for thick-coating marinades like tandoori chicken or grilled lamb. Without thinning it, the coating can be too dense and may scorch faster over high heat. Thinning with milk brings it to roughly yogurt's consistency. |
| #3 | Buttermilk | 1:1, but reduce any added salt in the marinade by about 1/4 tsp per cup | Buttermilk's lactic acid tenderizes effectively and is widely used in marinades for chicken (including by Serious Eats and ATK). It's significantly thinner than yogurt, so it won't form a crust or char in the same way — not ideal for dishes where a yogurt crust is part of the result (e.g., tandoori). Works well for longer, wetter marinades and anything headed for the oven or grill without needing a thick bark. |
| #4 | Coconut cream (unsweetened) | 1:1 for full-fat yogurt; whisk well before measuring | A credible dairy-free option that provides fat-based tenderizing and a thick coating. It lacks lactic acid entirely, so the tenderizing mechanism shifts from enzymatic/acid to fat-based softening only — noticeably less tenderizing on tougher cuts over short marinate times. Works best for recipes where yogurt's role is primarily coating and richness (e.g., coconut-spiced chicken), not where acidity is the main tenderizer. Avoid sweetened coconut cream entirely. |
Why marinades is different
In marinades, yogurt serves two distinct functions: its lactic acid gently denatures surface proteins, tenderizing the meat without the harsh texture degradation you get from vinegar or citrus; and its fat and protein form a thick coating that keeps spices adhered to the surface and slows moisture loss during high-heat cooking. Substitutes that replicate only one of these functions will produce noticeably different results — a thin, acidic swap tenderizes but won't build a crust; a thick, low-acid swap coats but barely tenderizes.
Common mistakes
The most common error is using Greek yogurt and a liquid substitute interchangeably without accounting for thickness — Greek yogurt is roughly twice as thick as regular yogurt and most substitutes, so a 1:1 liquid swap will produce a much thinner marinade that drips off the meat. A second frequent mistake is using flavored or sweetened yogurt substitutes (like vanilla kefir or sweetened coconut cream), which throw off the savory spice balance entirely. Finally, cutting marinate time when using thinner substitutes like buttermilk leads to under-flavored results — thinner marinades need the full recommended time, often longer.
Yogurt’s role in a marinade is more functional than it first appears. The lactic acid works slowly and gently compared to vinegar or citrus, which is why yogurt-marinated chicken stays juicy and doesn’t turn mushy even after 24 hours — a result you won’t replicate with a high-acid substitute. The fat content matters too: it suspends fat-soluble spices like turmeric and cumin, keeping them evenly distributed and pressed against the meat’s surface rather than pooling in the bowl.
For most applications — grilled chicken thighs, lamb kebabs, sheet-pan tikka — plain kefir is the substitute that requires the least adjustment and produces the most comparable outcome. Sour cream thinned with milk is the better call when the recipe specifically needs a thick, charring crust (tandoori, harissa chicken). Buttermilk is a reliable everyday workaround when neither of those is on hand, with the understanding that the surface texture after cooking will be less caramelized and more matte.
Frequently asked questions
- Can I use Greek yogurt substitutes the same way as regular yogurt substitutes in a marinade?
- No. Greek yogurt is strained to roughly twice the thickness of regular yogurt. If your recipe calls for Greek yogurt specifically, thin any substitute — including sour cream or kefir — less aggressively, or use sour cream straight with only 1–2 tbsp of milk per cup to match Greek yogurt's body.
- Does the substitute change how long I should marinate?
- With acid-based substitutes (kefir, buttermilk), marinate times are roughly the same as with yogurt — typically 4–12 hours for chicken, up to 24 hours for lamb. With coconut cream, which has no lactic acid, longer marinate times don't meaningfully increase tenderizing, so there's no benefit to going past 4–6 hours.
- Will sour cream burn on the grill the same way yogurt can?
- Sour cream behaves similarly to full-fat yogurt on a hot grill — the dairy solids char at high direct heat. The same technique applies: gently shake off excess marinade before grilling, and use indirect heat to finish thicker cuts. The thinned sour cream version (with added milk) is slightly more prone to dripping and flare-ups than plain full-fat yogurt.
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