Go Back
–+ servings
Dump-and-Bake Chicken Tzatziki Rice

Dump-and-Bake Chicken Tzatziki Rice: A Mediterranean Feast

Experience the delightful Dump-and-Bake Chicken Tzatziki Rice, a comforting, gluten-free, and dairy-free Mediterranean dish made with simple ingredients.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bake
  • 2 pounds Boneless Skinless Chicken Breast/Thighs Thighs ensure a juicier dish.
  • 1 cup Long Grain White Rice Brown rice can be used for extra fiber.
  • 1 medium Zucchini Grated carrot can be a replacement.
  • 4 cups Chicken Broth Vegetable broth can be a vegetarian alternative.
  • 2 tablespoons Lemon Juice Vinegar can work in a pinch.
  • 2 tablespoons Olive Oil Avocado oil can also be used.
For Flavor
  • 1 cup Fresh Parsley Can be omitted or substituted with cilantro.
  • 1 tablespoon Fresh Oregano Dried oregano can be used.
  • 1 tablespoon Fresh Thyme Can be skipped or replaced with Italian seasoning.
  • 1 teaspoon Smoked Paprika Sweet paprika can be used for a milder flavor.
  • 1 teaspoon Seasoned Salt Regular salt can be adjusted to taste.
  • 1 teaspoon Cumin
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Black Pepper
  • 1 teaspoon Turmeric
  • 1/2 teaspoon Cayenne Pepper Adjust according to heat preference.

Equipment

  • 9×13-inch baking dish

Method
 

Instructions
  1. Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with olive oil or non-stick spray.
  2. In the greased baking dish, combine chicken with lemon juice, olive oil, cumin, paprika, and black pepper. Stir well to coat the chicken.
  3. Sprinkle uncooked long grain white rice over the chicken, then grate and scatter the zucchini atop the rice. Pour in the chicken broth.
  4. Cover tightly with aluminum foil and bake for about 40 minutes. If rice isn’t soft, bake for an additional 5-10 minutes.
  5. Let sit for a few minutes, fluff the rice with a fork, and serve topped with tzatziki sauce, fresh parsley, and lemon.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 5gCholesterol: 90mgSodium: 800mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 1000IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Notes

Allow chicken to marinate for at least 30 minutes for enhanced flavor. Use long grain white rice for best results, and customize with seasonal veggies as desired.

Tried this recipe?

Let us know how it was!