Description
This Dump and Bake Chicken Tzatziki with Rice is the ultimate one-pan lifesaver! By baking perfectly seasoned chicken and fluffy white rice together in a single dish, you completely eliminate stovetop stress. Finished with a fresh, creamy homemade tzatziki sauce, this 48-gram protein dinner tastes like a Mediterranean restaurant meal right at home.
Ingredients
Scale
For the Chicken and Rice Bake:
- 1.5 lbs boneless, skinless chicken breast (cut into 1-inch cubes)
- 1 1/2 cups uncooked long-grain white rice (do not use brown or instant rice)
- 3 cups low-sodium chicken broth
- 1 tbsp olive oil
- 1 fresh lemon (juiced)
- 1 tbsp dried oregano
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- 1/2 tsp black pepper
For the Homemade Tzatziki Topping:
- 1 cup plain non-fat Greek yogurt
- 1/2 cup English cucumber (finely grated and squeezed completely dry)
- 1 tbsp fresh lemon juice
- 1 clove garlic (minced)
- 1 tbsp fresh dill (chopped)
- Pinch of salt
Instructions
- Prep the oven and dish: Preheat your oven to 375°F (190°C). Lightly coat a 9×13-inch baking dish with non-stick cooking spray.
- Season the chicken: Place the cubed chicken breast directly into the baking dish. Add the olive oil, lemon juice, dried oregano, garlic powder, onion powder, salt, and pepper. Toss the chicken thoroughly until every piece is well coated in the spices.
- Add the rice and broth: Pour the uncooked long-grain white rice evenly over and around the seasoned chicken. Pour the chicken broth over everything. Gently stir the mixture just enough to ensure the rice is submerged in the liquid and evenly distributed.
- Seal and bake: Cover the baking dish incredibly tightly with heavy-duty aluminum foil. Ensure the edges are crimped so no steam can escape. Bake for 45 to 50 minutes, or until the liquid is fully absorbed and the rice is fluffy and tender.
- Make the tzatziki: While the casserole bakes, prepare the topping. Grate the cucumber, wrap it in a paper towel, and vigorously squeeze out all the excess water. In a small bowl, whisk the drained cucumber with the Greek yogurt, lemon juice, minced garlic, fresh dill, and salt. Keep it in the fridge until needed.
- Fluff and serve: Remove the baking dish from the oven and carefully peel back the foil (watch out for the hot steam). Let it rest for 5 minutes, then fluff the rice with a fork. Serve hot, and top each individual portion with a generous dollop of the cold, creamy tzatziki sauce.
Notes
- Crucial rice warning: You must use uncooked long-grain white rice or basmati rice. Brown rice requires more liquid and a much longer bake time, while instant rice will turn into complete mush.
- Prevent watery sauce: Squeezing the water out of the grated cucumber is absolutely non-negotiable for the tzatziki. Skipping this step will result in a runny, watery sauce that ruins the texture of your meal.
- Meal prep strategy: If you are packing this for lunches, portion the hot chicken and rice into airtight glass containers. Store the tzatziki sauce in separate, tiny condiment cups and only add it after you have reheated the chicken and rice in the microwave.
- Prep Time: 15 Minutes
- Cook Time: 45 Minutes
- Category: Dinner / Lunch
- Method: Oven Baked
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 480 kcal
- Sugar: 4 g
- Sodium: 760 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Carbohydrates: 52 g
- Fiber: 2 g
- Protein: 48 g
- Cholesterol: 125 mg