Thai grilled chicken (Gai Yang)

If you've ever had Thai street food, chances are you've tasted Gai Yang—the beloved grilled chicken that’s as juicy and aromatic as it is unforgettable. Rooted in the rustic cuisine of Northeastern Thailand (Isaan), Gai Yang is traditionally served with sticky rice and Nam Jim Jeaw, the fiery dipping sauce that brings everything to life.

This version stays true to the dish’s flavorful essence while using whole-food ingredients, clean marinades, and a few personal touches—like lemongrass straight from the garden.

Why Gai Yang Is So Loved? At its core, Gai Yang is all about balance. The marinade combines salty, sour, sweet, and spicy elements that soak deep into the chicken meat, creating a juicy interior and a caramelized exterior once grilled.

What sets this chicken apart is the marinade. It’s not just a surface flavor—it is addictive! This mixture infuses every bite with complexity and brightness, all without the need for added sugars, artificial flavorings, or MSG.

To mimic traditional Thai-style grilling, use a medium-high heat (around 400°F) and allow the chicken to cook slowly—about 10 minutes per side. The result? Crispy edges, smoky aroma, and juicy, tender meat. The contrast between marinated skin and tangy, herbaceous dipping sauce is nothing short of addictive.

Pro tip: Let the chicken come to room temperature before grilling to ensure even cooking, and always remove the larger chunks of lemongrass before placing it on the grill to avoid burning.

What to Serve with Gai Yang? Gai Yang is incredibly versatile. Here’s how to turn it into a complete, nourishing meal:

• Sticky rice or jasmine rice on the side

• Nam Jim Jeaw dipping sauce for extra punch (recipe here)

• Fresh herbs or lettuce wraps for contrast and digestion support

• Grilled or pickled vegetables for texture and color

• Fermented foods, like papaya salad or kimchi, for a gut-loving boost

• Add it to a salad

This isn’t just a grilled chicken recipe—it’s a way to enjoy bold Thai flavors while choosing real, nutrient-dense ingredients. The fresh herbs support digestion and detoxification, the protein keeps you satisfied, and the balance of flavors leaves you nourished and satisfied—no takeout required.

Gai Yang proves that real food can be both deeply flavorful and deeply healing. From garden-grown lemongrass to hormone-balancing herbs, every bite brings something meaningful to the table.

RECIPE

Ingredients:

• 4 lb chicken meat (breast and thighs)

For the Marinade:

• 1 stalk lemongrass (fresh from the garden—YES, that's something to be proud of!)

• 4 kaffir lime leaves, finely chopped

• 2 tablespoons ginger-garlic paste

• 3 tablespoons fresh lime juice

• 1 tablespoon chili flakes (adjust to taste)

• 1/3 cup fish sauce (gluten-free)

• 4 tablespoons rice vinegar

• 1 tablespoon sesame oil

• 1/3 cup honey

• 1 teaspoon ground black pepper

Instructions:

1. Prep the Chicken: Rinse the chicken thoroughly. Score the breasts lightly to allow the marinade to penetrate better. Place all chicken pieces into a large bowl.

2. Handle the Lemongrass: If you’re new to using lemongrass, here’s the key: use only the white part of the stalk. Bash it gently with the back of a knife to release its aromatic oils, then chop it into small chunks. It will infuse the marinade but is not meant to be eaten, as it’s fibrous and woody.

3. Prep the Kaffir Lime Leaves: Like lemongrass, kaffir lime leaves are fragrant and widely used in Thai cuisine for their bright citrusy flavor. Finely chop them to help release their oils; they’ll flavor the marinade but won’t be consumed.

4. Make the Marinade: In a bowl, combine the lemongrass, kaffir lime leaves, ginger-garlic paste, lime juice, chili flakes, fish sauce, rice vinegar, sesame oil, honey, and black pepper. Mix well.

5. Marinate the Chicken: Pour the marinade over the chicken, mixing thoroughly to ensure every piece is well coated. Cover and marinate in the refrigerator for at least 6 hours or overnight for best flavor.

6. Before Grilling: Remove the chicken from the fridge and let it come to room temperature—this helps it cook evenly. Remove any visible lemongrass pieces from the surface of the meat.

7. Grill: Preheat your grill to 400°F (200°C). Grill the chicken for about 10 minutes per side, or until fully cooked through. Note that thighs may finish cooking before the breast meat.

8. Serve with dipping sauce, rice, and your favorite vegetables (or a salad).

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana