This Dump and Bake Chicken Tzatziki with Rice is a delightful blend of savory and tangy flavors. The tender, juicy chicken paired with the creamy tzatziki topping brings a fresh, bright contrast to the baked rice. The dish is both satisfying and light, making it the perfect comfort food for any weeknight dinner.
The beauty of this recipe lies in its simplicity. With minimal prep and one-pan cooking, it’s perfect for busy nights when you want something hearty yet healthy. The tzatziki sauce, made with fresh cucumber, dill, and yogurt, adds a cool and refreshing touch that complements the warm, baked chicken and rice perfectly. Whether served as a family dinner or a meal prep option, it’s sure to be a hit!
Full recipe:
Ingredients:
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4 boneless, skinless chicken breasts
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1 ½ cups white rice
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1 cup chicken broth
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1 cup plain Greek yogurt
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1/4 cup fresh lemon juice
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1 teaspoon dried oregano
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1/2 teaspoon garlic powder
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1 tablespoon olive oil
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1 cup cucumber, diced
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1 tablespoon fresh dill, chopped
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1 tablespoon fresh parsley, chopped
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Salt and pepper to taste
Directions:
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Preheat the oven to 375°F (190°C).
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Place the chicken breasts in the center of a 9×13-inch baking dish.
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In a medium bowl, combine the rice, chicken broth, Greek yogurt, lemon juice, oregano, garlic powder, olive oil, salt, and pepper.
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Spread the rice mixture over the chicken breasts evenly.
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Cover the baking dish with aluminum foil and bake for 30 minutes.
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Remove the foil and bake for an additional 20-25 minutes, or until the chicken is fully cooked and the rice is tender.
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While the chicken is baking, prepare the tzatziki by mixing the diced cucumber, fresh dill, fresh parsley, and a pinch of salt.
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Once the chicken is cooked, serve it topped with the prepared tzatziki.
Prep Time: 10 minutes | Cooking Time: 55 minutes | Total Time: 1 hour 5 minutes
Kcal: 385 kcal | Servings: 4 servings
The Dump and Bake Chicken Tzatziki with Rice Recipe: A Quick and Flavorful Dinner Idea
If you’re looking for a quick, healthy, and flavorful dinner, this Dump and Bake Chicken Tzatziki with Rice recipe is the perfect choice! Combining tender chicken breasts, creamy tzatziki sauce, and perfectly cooked rice, this dish is a delightful mix of savory, tangy, and fresh flavors. Not only is it simple to prepare, but it also offers a host of health benefits that make it an ideal meal for busy families or anyone who enjoys a wholesome home-cooked dinner.
Why Choose the Dump and Bake Method?
The “dump and bake” method is one of the easiest ways to prepare a meal when you’re short on time but still want a delicious and healthy option. This technique requires minimal prep, as you simply layer the ingredients in a baking dish and let the oven do all the work. It eliminates the need for multiple pans, stirring, or standing over the stove for long periods of time. For this recipe, the chicken, rice, and seasoning are all cooked together, resulting in a flavorful, no-fuss meal that comes together with ease.
The Health Benefits of This Recipe
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Protein-Packed Chicken
Chicken breast is a lean protein, making it a great option for those looking to maintain or build muscle while keeping their calorie intake in check. It’s also rich in essential nutrients like B vitamins, particularly niacin (vitamin B3), which helps support metabolism and nerve function. -
Wholesome Rice
The rice in this recipe provides complex carbohydrates that are important for energy. It’s a good source of fiber, particularly if you opt for brown rice, which helps with digestion and keeps you feeling fuller for longer. Paired with the chicken, rice offers a balanced combination of protein and carbs to keep you energized throughout the day. -
Greek Yogurt and Tzatziki Sauce
Greek yogurt is a nutritional powerhouse, rich in protein and probiotics that are beneficial for gut health. It’s also packed with calcium, which is essential for maintaining healthy bones. The homemade tzatziki sauce, made with Greek yogurt, cucumber, and fresh herbs, adds a burst of flavor without the need for heavy or greasy dressings. The fresh dill and parsley in the tzatziki further provide antioxidants and anti-inflammatory properties, promoting overall wellness. -
Fresh Vegetables
The cucumbers, fresh dill, and parsley not only provide a refreshing taste to the dish but also bring valuable nutrients. Cucumbers are hydrating and rich in antioxidants, while parsley is an excellent source of vitamins K, C, and A. These ingredients boost the flavor profile while also providing important vitamins and minerals that support your health.
Why This Recipe is Perfect for Meal Prep
If you’re someone who loves preparing meals in advance, this Dump and Bake Chicken Tzatziki with Rice recipe is a perfect choice. It’s easy to make in bulk, and because everything is cooked in one dish, cleanup is a breeze. The leftovers store beautifully in the refrigerator and can be reheated for a satisfying lunch or dinner the next day. The creamy tzatziki sauce is a great way to add flavor to your meal without extra calories or fat. This meal is versatile enough to suit different dietary preferences, making it an excellent option for families with varying tastes.
Perfect for Busy Weeknights
Life gets busy, and many nights, the last thing you want to do is spend hours in the kitchen. This recipe is designed for those days when you’re short on time but still want something wholesome and delicious. With just 10 minutes of prep and about an hour in the oven, you can have a flavorful, satisfying meal ready to enjoy without the hassle of multiple steps or ingredients. Simply dump everything into a baking dish, pop it in the oven, and relax while dinner cooks itself.
The Freshness of Tzatziki Elevates the Dish
Tzatziki is a classic Greek sauce made from creamy yogurt, refreshing cucumber, and fragrant herbs. It adds a cool, tangy contrast to the warm, savory chicken and rice. The beauty of tzatziki lies in its simplicity—only a few ingredients are needed to create a creamy, flavorful sauce that perfectly complements the other components of the dish. It not only enhances the flavor but also provides a cooling effect, balancing out the heat of the chicken and creating a harmonious combination of textures and tastes.
A Balanced Meal with Just One Dish
One of the best aspects of this recipe is its balance. By cooking the rice with the chicken, the rice absorbs all the flavorful juices from the chicken and seasonings, making it aromatic and delicious. The creamy tzatziki sauce, applied just before serving, brings an extra layer of richness and freshness that makes the dish feel indulgent without being heavy. This well-rounded meal provides protein, healthy fats, and complex carbohydrates, making it perfect for maintaining energy throughout the day while keeping things light and healthy.
Serving Suggestions and Variations
While this Dump and Bake Chicken Tzatziki with Rice recipe is fantastic on its own, it’s also highly customizable to suit your preferences. Here are a few variations to try:
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Add Vegetables: If you want to increase the vegetable content of the meal, consider adding some diced bell peppers, cherry tomatoes, or spinach into the rice mixture before baking. This will not only add more color but also boost the nutritional value.
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Try Different Protein Options: If you’re not a fan of chicken, you can easily swap it out for another protein like turkey breast, lean pork chops, or even tofu for a plant-based version.
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Use Brown Rice: For extra fiber and a more complex flavor, opt for brown rice instead of white rice. Brown rice takes a bit longer to cook, but it adds a nutty flavor and more nutrients to the dish.
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Make It Spicy: If you like a little heat, consider adding a pinch of cayenne pepper or some red pepper flakes to the rice mixture. It will give the dish a spicy kick that pairs well with the coolness of the tzatziki.
Conclusion
The Dump and Bake Chicken Tzatziki with Rice recipe is a wonderful option for anyone looking to create a quick, easy, and healthy meal that doesn’t sacrifice flavor. With just a few simple ingredients, this dish combines the savory goodness of chicken, the creaminess of Greek yogurt, and the freshness of tzatziki, creating a well-balanced and satisfying meal. It’s perfect for busy weeknights, meal prepping, or serving to a crowd. Plus, its versatility means you can tweak the recipe to suit your tastes and dietary needs. Give this recipe a try, and you’ll see why it’s quickly becoming a family favorite!