This dump-and-bake recipe is a mix of bright lemon, savory herbs, and creamy tzatziki to create a delicious one-pan meal. It’s high protein (48 grams per serving) and gluten-free.

It’s Tuesday night, and you still have to figure out what you have to make.

I’ve been there; it happened to me last week.

I was panicking since I didn’t know what we were going to eat, and I knew the easier thing was to order pizza. But I refused to compromise my health goals.

There had to be an easier way to get something quick, healthy, and delicious at the same time.

And that’s when I remembered my dump-and-bake chicken tzatziki and rice recipe.

Now, this recipe isn’t just throwing all the ingredients in the pan and hoping for the best. It’s made with strategic layering so the chicken gives you bright lemon flavors, and the rice becomes so fluffy it becomes irresistible.

It takes a couple of minutes to assemble and then you let the oven do the rest of the job. So, you can sit back, relax, and wait for your delicious meal to be ready.

One of the things I love about this recipe is its nutritional value. It packs 48 grams of protein per serving, making it a very filling meal. And, it only gives you 520 calories for the entire serving.

Ingredients and Substitutes

Chicken

Chicken breasts or chicken thighs, boneless and skinless, diced into bite-size pieces (2 lbs) – You can use turkey breasts or even firm tofu if you want a plant-based option.

Sea salt (1 tsp)

Black pepper (1/2 tsp)

Lemon juice (4 tbsp) – You can also get that tangy flavor from fresh lime juice or even from white vinegar.

Olive oil (3 tbsp) – Swap with avocado oil, ghee, or coconut oil.

Seasoning

Dried parsley (1 tsp) – Replace with fresh parsley, although you might need to add a bit more to get the same flavor (3 tsp).

Dried oregano (1/2 tsp) – Same here, you can use fresh oregano, but add a bit more (1.5 tsp).

Dried thyme (1/2 tsp) – Add 1.5 tsp of fresh thyme if you don’t have dried thyme.

Smoked paprika (2 tsp) – Substitute with regular paprika or chipotle powder.

Cumin (1/2 tsp) – Ground coriander can be a great alternative.

Onion powder (1 tsp) – You can also use finely grated fresh onions or shallots.

Garlic powder (1 tsp) – Swap with minced or freshly pressed garlic.

Turmeric (1/2 tsp) – Replace with saffron or curry powder.

Cayenne pepper (⅛ tsp) – Red pepper flakes can give some heat to your dish. 

RICE

Long-grain white rice, uncooked (1 cup) – You can also use quinoa, couscous, or cauliflower rice.

Zucchini, grated (1 medium) – Substitute with grated yellow squash or carrots.

Chicken broth (2 cups) – Vegetable or beef broth is also a great alternative.

Tzatziki Sauce

Cucumber, finely chopped (½ cup) – Finely chopped celery or grated zucchini can be used as an alternative.

Thick Greek yogurt (1 cup) – You can use regular plain yogurt, strained yogurt, or a dairy-free alternative like coconut yogurt.

Fresh lemon juice(1 tbsp) – Replace with fresh lime juice.

Extra-virgin olive oil(½ tbsp) – You can use avocado oil or flaxseed oil.

Garlic, minced (1 clove) – Swap with garlic powder or paste.

Sea salt (¼ tsp)

Fresh dill, chopped (1 tbsp) – Substitute with dried dill or fresh parsley.

Fresh mint, chopped (1 tbsp) – Fresh basil or cilantro can be great replacements.

FOR SERVING

Lemon, cut into wedges (1) – You can use lime wedges.

Fresh parsley, chopped – You can also use fresh cilantro.

How to Make Dump and Bake Chicken Tzatziki and Rice

Step 1. Preheat your oven to 375F and lightly grease a 9×13-inch baking dish with cooking spray or oil. Add the diced chicken to the baking dish.

Season with salt and pepper, and then pour the lemon juice and olive oil.

Step 2. In a small bowl, add the seasonings.

Step 3. Give the spices a good stir.

Step 4. Sprinkle the seasoning over the chicken, making sure you coat all of it.

Step 5. Give it a good stir and let it sit at room temperature for 30 minutes (no longer).

Step 6. Add the uncooked rice.

Step 7. Then add the grated zucchini.

Step 8. Pour the chicken broth, making sure it covers all the ingredients.

Step 9. Cover the baking dish with tin foil and seal the edges to prevent the steam from escaping. Place it in the oven and bake for 45-50 minutes if you are using a metal pan or 50-60 minutes if you are using a glass or ceramic pan.

Step 10. While the chicken and rice are cooking, it’s time to make the tzatziki dressing. Grab a bowl and add the chopped cucumber, Greek yogurt, fresh lemon juice, olive oil, minced garlic, sea salt, dill, and mint.

Step 11. Combine all the ingredients thoroughly. Place it in the fridge while you wait for the chicken and rice to cook.

Step 12. Once the chicken and rice are fully cooked, remove the baking sheet from the oven. Divide into 4 bowls, top with tzatziki sauce and a lemon wedge, and sprinkle with chopped parsley.

How I Would Modify This Recipe

• Make it Dairy-Free: Replace the Greek yogurt with a plant-based option or use blended silken tofu.
• Add Some Crunch: Try adding some roasted chickpeas or pine nuts to add a bit of crunch to the meal.
• Vegetarian–Friendly: Swap the chicken with tofu, and you can add other vegetables like mushrooms, broccoli, bell peppers, and eggplant.

My Tips & Tricks

1. Cover it Tightly: Make sure you cover the baking sheet as tightly as possible. You need to trap the steam to cook the rice. If there are gaps, the liquid evaporates, and you might end up with undercooked rice.
2. Grate the Zucchini: You don’t need to pat dry the zucchini in this recipe. The extra water is going to let the rice cook better.
3. Glass vs Metal Baking Dish: Glass and ceramic dishes need a bit more time compared to metal baking dishes. Make sure you check the rice to ensure it’s cooked properly.

More Easy Dinner Recipes

• Creamy Baked Chicken
• Baked Salsa Chicken
• Baked Tuscan Chicken