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Dump and Bake Chicken Tzatziki Rice

Dump and Bake Chicken Tzatziki Rice for Easy Meals

  • Author: Chef Hicham
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Diet: Low Calorie

Description

A simple and delicious Dump and Bake Chicken Tzatziki Rice recipe that combines tender chicken thighs with a creamy tzatziki sauce over cauliflower rice.

Ingredients

Scale
  • 2 cups cauliflower rice (fresh or frozen)
  • 1 pound boneless, skinless chicken thighs
  • 1 cup Greek yogurt (full-fat)
  • 1/2 cup cucumber, finely diced
  • 1/4 cup fresh dill, chopped (or 1 tablespoon dried dill)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • 1/2 teaspoon paprika (optional)
  • 1/4 cup feta cheese, crumbled (optional)

Instructions

  1. Preheat your oven to 375°F.
  2. In a large mixing bowl, combine the cauliflower rice, olive oil, garlic powder, onion powder, salt, pepper, and paprika. Mix well to coat the cauliflower rice evenly.
  3. Spread the cauliflower rice mixture evenly in a 9×13-inch baking dish. Place the chicken thighs on top of the cauliflower rice.
  4. In a separate bowl, mix the Greek yogurt, diced cucumber, dill, lemon juice, salt, and pepper until well combined. Spread the tzatziki mixture over the chicken thighs, ensuring they are fully covered.
  5. Cover the baking dish with aluminum foil and bake for 30 minutes.
  6. Remove the foil and bake for an additional 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F.
  7. If using, sprinkle the crumbled feta cheese on top during the last 5 minutes of baking.
  8. Let the dish cool for a few minutes before serving.

Notes

  • For added flavor, marinate the chicken in the tzatziki mixture for a few hours before baking.
  • Serve with keto-friendly sides like pork rinds, celery sticks, or cucumber slices for a refreshing crunch.
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 2g
  • Sodium: varies
  • Fat: 20g
  • Saturated Fat: varies
  • Unsaturated Fat: varies
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: varies
  • Protein: 30g
  • Cholesterol: varies

Keywords: Dump and Bake Chicken Tzatziki Rice, easy meals, chicken recipe, healthy dinner

Find it online: https://nannyisrecipes.com/dump-bake-chicken-tzatziki-rice-easy-meal-recipe/