Description
Dump and Bake Chicken Tzatziki Rice is a fresh, flavorful, and easy one-dish meal combining juicy chicken thighs with fluffy long grain rice and vibrant plant-based tzatziki. All ingredients bake together for maximum ease, creating a wholesome and colorful meal perfect for any busy weeknight.
Ingredients
Scale
Main Ingredients
- 6 chicken thighs, skin-on and bone-in
- 1 1/2 cups long grain rice
- 2 1/4 cups vegetable broth
- 2 tablespoons olive oil (natural)
- 1 tablespoon fresh lemon juice (natural)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cloves garlic, minced
Plant-Based Tzatziki
- 1 cucumber, grated and excess water squeezed out
- 1 cup plant-based yogurt (plain, creamy)
- 1 clove garlic, minced
- 2 tablespoons fresh dill, finely chopped
- 2 tablespoons fresh mint, finely chopped
- 1 tablespoon fresh lemon juice (natural)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prepare the chicken and rice: Rinse the rice thoroughly under cold water to remove excess starch. In a large baking dish, combine the rinsed rice with vegetable broth, olive oil (natural), lemon juice (natural), salt, and pepper.
- Season the chicken: Pat the chicken thighs dry and sprinkle them generously with salt, pepper, minced garlic, and a touch of olive oil (natural). Place the chicken pieces evenly on top of the rice mixture in the baking dish.
- Bake the chicken and rice: Cover the baking dish tightly with foil and bake in a preheated oven at 375°F (190°C) for about 40 minutes, or until the rice is cooked and the chicken is tender and fully cooked through.
- Prepare the plant-based tzatziki: While the chicken and rice bake, grate the cucumber and squeeze out excess water. In a bowl, combine the grated cucumber with plant-based yogurt, minced garlic, finely chopped dill and mint, lemon juice (natural), salt, and pepper. Mix well to create a creamy and refreshing tzatziki.
- Assemble and serve: Once the chicken and rice are ready, remove the baking dish from the oven and let it sit for a few minutes. Dollop generous spoonfuls of the plant-based tzatziki over the chicken and rice, or serve on the side for guests to add as they like.
Notes
- Use long grain or basmati rice for fluffy, separate grains.
- Rinsing the rice removes starch and prevents mushiness.
- Cover the dish tightly with foil to lock in moisture during baking.
- Squeeze out as much liquid as possible from the cucumber to avoid watery tzatziki.
- Make the plant-based tzatziki an hour ahead to let flavors meld beautifully.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 85 mg
Keywords: chicken, tzatziki, rice, one-dish meal, plant-based, easy dinner, Mediterranean, healthy, gluten free
