Description
Dump and Bake Chicken Tzatziki Rice is an effortless one-pan meal combining juicy chicken thighs, fluffy long-grain rice, and a creamy plant-based tzatziki sauce infused with fresh Mediterranean flavors. This wholesome dish is quick to prepare and perfect for busy weeknights, offering a balanced plate of protein, grains, and vegetables.
Ingredients
Scale
Chicken and Marinade
- 4–6 chicken thighs, skin-on
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 2 tablespoons vegetarian Worcestershire sauce (natural)
- 1 tablespoon apple cider vinegar (natural)
- Salt and pepper, to taste
Rice Layer
- 1 1/2 cups long-grain rice
- 3 cups water or vegetable broth
- Salt and pepper, to taste
Plant-Based Tzatziki Sauce
- 1 medium cucumber, grated and excess water squeezed out
- 1 cup plant-based yogurt
- 1 tablespoon lemon juice (natural)
- 1 garlic clove, minced
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh mint, chopped
- 1/4 teaspoon natural gelling agent
- Pinch of salt
Instructions
- Prepare the Chicken and Marinade: In a bowl, combine olive oil, minced garlic, vegetarian Worcestershire sauce (natural), apple cider vinegar (natural), salt, and pepper. Toss the chicken thighs in this mixture until well coated and allow the flavors to settle for at least 10 minutes.
- Assemble the Rice Layer: Rinse the long-grain rice under cold water until clear. Spread the rice evenly in a greased baking dish. Pour in water or vegetable broth, and season lightly with salt and pepper to create a fluffy base.
- Add the Chicken Over Rice: Arrange the marinated chicken thighs skin-side up on top of the rice. Drizzle any remaining marinade over the chicken. Cover the dish tightly with aluminum foil or a baking lid.
- Bake Until Tender: Bake in a preheated oven at 375°F (190°C) for 45 to 55 minutes, or until the chicken is cooked through and tender, and the rice is fully cooked and fluffy.
- Prepare the Plant-Based Tzatziki: While the chicken and rice bake, combine the grated cucumber (with excess water squeezed out), plant-based yogurt, lemon juice (natural), minced garlic, chopped dill, chopped mint, natural gelling agent, and a pinch of salt. Mix well until thickened.
- Serve and Enjoy: After baking, let the chicken and rice rest for a few minutes. Serve hot, generously topped with the fresh, creamy plant-based tzatziki sauce.
Notes
- Use chicken pieces of similar size for even cooking and tenderness.
- Let the rice rest covered for a few minutes after baking, then fluff gently with a fork to separate grains.
- Squeeze excess water from cucumber to prevent tzatziki from becoming too runny.
- Seal the baking dish tightly with foil to trap steam and ensure juicy chicken and perfectly cooked rice.
- Marinate chicken overnight for deeper flavor infusion if desired.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 3g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 2.5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 85mg
Keywords: chicken tzatziki rice, one-pan chicken recipe, plant-based tzatziki, Mediterranean chicken bake, easy weeknight dinner
