Dump and Bake Chicken Tzatziki and Rice
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.
Servings: 4 bowls
Ingredients
Chicken
- 2 lbs chicken breasts or chicken thighs boneless and skinless, diced into bite-size pieces
- 1 tsp sea salt
- 1/2 tsp black pepper
- 4 tbsp lemon juice
- 3 tbsp olive oil
Seasoning
- 1 tsp dried parsley
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 2 tsp smoked paprika
- 1/2 tsp cumin
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp turmeric
- ⅛ tsp cayenne pepper
Rice
- 1 cup long-grain white rice uncooked
- 1 medium zucchini grated
- 2 cups chicken broth
Tzatziki Sauce
- ½ cup cucumber finely chopped
- 1 cup thick Greek yogurt
- 1 tbsp fresh lemon juice
- ½ tbsp extra-virgin olive oil
- 1 garlic clove minced
- ¼ tsp sea salt
- 1 tbsp fresh dill chopped
- 1 tbsp fresh mint chopped
For Serving
- 1 lemon cut into wedges
- Fresh parsley chopped
Instructions
Chicken
- Preheat the oven to 375F. Lightly grease a 9 × 13–inch baking dish with cooking spray or oil.
- Add the diced chicken to the prepared baking dish. Sprinkle with the sea salt and black pepper, then pour over the lemon juice and olive oil. Toss to coat the chicken evenly.
- In a small bowl, combine all the seasonings. Sprinkle the seasoning mixture over the chicken and toss again until all pieces are well coated. Let the chicken sit at room temperature for about 30 min.
Rice
- Once marinated, add the uncooked rice to the baking dish, followed by the grated zucchini. Pour in the chicken broth and gently stir to evenly distribute the rice and vegetables among the chicken.
- Cover the dish tightly with foil, sealing the edges well to prevent steam from escaping. Bake for 45–50 minutes if using a metal pan, or 50–60 minutes for a glass or ceramic dish, until the rice is tender and most of the liquid has been absorbed.
Tzatziki Sauce
- While the chicken and rice bake, prepare the tzatziki sauce. In a bowl, combine the chopped cucumber, Greek yogurt, fresh lemon juice, olive oil, minced garlic, sea salt, dill, and mint. Mix well until smooth and evenly combined. Refrigerate until ready to serve.
- Once the chicken and rice are done, remove from the oven.
- Divide into 4 bowls, top up with tzatziki sauce, lemon wedge and sprinkle with chopped parsley.
Nutrition
Serving: 1 bowl (19 oz) | Calories: 520kcal | Carbohydrates: 40.6g | Protein: 48.2g | Fat: 17.9g | Saturated Fat: 3.6g | Cholesterol: 120mg | Sodium: 720mg | Potassium: 1040mg | Fiber: 3.4g | Sugar: 6.1g | Calcium: 210mg | Iron: 3.4mg