Description
This Dump and Bake Chicken Tzatziki Rice recipe offers a comforting and flavorful one-pot meal featuring juicy baked chicken, fragrant long-grain rice, and a creamy plant-based tzatziki sauce made with fresh cucumber, dill, and plant-based yogurt. Minimal prep and clean-up make it ideal for busy weeknights, delivering a wholesome, balanced dinner with vibrant flavors and easy customization options.
Ingredients
Scale
Main Ingredients
- 2 chicken breasts, diced into bite-sized pieces
- 1 cup long-grain rice, rinsed under cold water
- 2 tablespoons vegetarian Worcestershire sauce (natural)
- 3 garlic cloves, minced and divided
- 1 tablespoon olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 ½ cups warm water or vegetable broth
Plant-Based Tzatziki Sauce
- 1 medium cucumber, peeled and grated, then drained
- 1 cup plant-based yogurt
- 2 tablespoons fresh dill, finely chopped
- 1 garlic clove, minced
- 1 tablespoon lemon juice (natural)
- 1 tablespoon olive oil
- 1 teaspoon apple cider vinegar (natural)
- ¼ teaspoon natural gelling agent
- Pinch of salt
Instructions
- Prepare the ingredients: Rinse the rice under cold water to remove excess starch. Dice the chicken breasts into bite-sized pieces. Mince garlic (reserving some for sauce) and finely chop fresh dill. Peel and grate the cucumber, then squeeze out any excess water and set aside.
- Mix the rice and chicken: In a large baking dish, combine the rinsed rice and diced chicken. Drizzle olive oil over them, then add vegetarian Worcestershire sauce (natural), apple cider vinegar (natural), salt, and pepper. Toss gently to coat everything evenly in the seasonings.
- Add liquids and bake: Pour warm water or vegetable broth into the baking dish, ensuring it covers the rice and chicken. Cover the dish tightly with a lid or foil to trap steam. Bake in a preheated oven at 350°F (175°C) for about 40 minutes, or until the rice is tender and the chicken is cooked through.
- Make the plant-based tzatziki sauce: While the chicken and rice bake, combine the grated cucumber (well-drained), plant-based yogurt, fresh dill, minced garlic, lemon juice (natural), olive oil, apple cider vinegar (natural), a pinch of salt, and the natural gelling agent in a bowl. Stir well to thicken the sauce, then chill to allow the flavors to meld.
- Serve and enjoy: Once the chicken and rice are done, fluff the rice gently with a fork. Serve hot with generous dollops of the chilled plant-based tzatziki sauce on top or on the side for dipping.
Notes
- Rinse rice thoroughly before baking for fluffy, separate grains.
- Allow baked rice and chicken to rest, covered, for 5-10 minutes to absorb moisture fully.
- Drain grated cucumber well to prevent watery tzatziki.
- Cover baking dish tightly with foil or lid to lock in steam and cook evenly.
- Season generously with salt and pepper for maximum flavor.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400 kcal
- Sugar: 3 g
- Sodium: 550 mg
- Fat: 12 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 2 g
- Protein: 32 g
- Cholesterol: 70 mg
Keywords: chicken, tzatziki, plant-based, one-pot, easy dinner, baked chicken, Mediterranean, healthy meal
