Mediterranean Baked Chicken & Rice with Tzatziki
This Mediterranean Baked Chicken & Rice is a flavorful one-pan dish that brings together tender, herb-seasoned chicken, fragrant rice, and fresh vegetables. It’s baked to perfection with lemony zest and aromatic spices, making it a healthy and satisfying meal. Topped with creamy homemade tzatziki sauce, this dish is light yet filling, perfect for a weeknight dinner or meal prep.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Ingredients:
For the Chicken & Rice:
2 large chicken breasts, cut into chunks
1 ½ cups long-grain white rice
2 ½ cups chicken broth
1 zucchini, chopped
½ cup diced onions
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon paprika
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons olive oil
Juice of 1 lemon
½ cup chopped parsley
For the Tzatziki Sauce:
1 cup Greek yogurt
½ cucumber, grated and drained
1 tablespoon lemon juice
1 tablespoon fresh dill or mint, chopped
1 clove garlic, minced
½ teaspoon salt
Instructions:
Preheat oven
to 375°F (190°C). Grease a large baking dish.
Prepare the rice:
In the baking dish, mix the rice, onions, garlic, zucchini, chicken broth, oregano, basil, paprika, salt, and pepper.
Season the chicken:
Toss the chicken pieces in olive oil, lemon juice, salt, and pepper, then place them evenly over the rice mixture.
Bake uncovered
for 35–40 minutes, until the chicken is cooked and rice is tender.
Prepare tzatziki:
In a bowl, mix Greek yogurt, grated cucumber, lemon juice, dill, garlic, and salt.
Garnish & serve:
Remove the dish from the oven, top with fresh parsley and lemon wedges, and serve with tzatziki sauce.
Tips for the Best Mediterranean Baked Chicken & Rice with Tzatziki
✅ Use Fresh Herbs :
Fresh parsley, dill, or mint enhances the Mediterranean flavors. Add some after baking for extra freshness.
✅ Rinse the Rice :
Washing the rice before baking removes excess starch, preventing it from becoming too sticky.
✅ Evenly Cut Chicken – Cut chicken into uniform pieces to ensure even cooking.
✅ Let it Rest :
After baking, let the dish sit for 5 minutes to allow the flavors to meld and the rice to absorb any remaining liquid.
✅ Tzatziki Consistency :
To avoid watery tzatziki, squeeze out excess moisture from the grated cucumber before mixing.
Q/A
❓ Can I use brown rice instead of white rice?
➡️ Yes, but brown rice takes longer to cook. Use an extra ½ cup of broth and increase the baking time by 15-20 minutes.
❓ How do I make this dish in an air fryer?
➡️ Cook the chicken separately at 375°F (190°C) for 15-18 minutes, then air-fry cooked rice with broth and veggies for 10 minutes before combining.
❓ What can I serve with this dish?
➡️ Serve with a simple Greek salad, roasted veggies, or warm pita bread for a complete meal.
❓ Can I make it dairy-free?
➡️ Yes! Use a dairy-free yogurt alternative for the tzatziki, or serve with hummus instead.
Mediterranean Baked Chicken & Rice with Tzatziki – Nutrition Per Serving
(Based on 4 servings, approximate values)
Calories: ~450 kcal
Protein: ~38g
Carbohydrates: ~45g
Fiber: ~3g
Sugars: ~3g
Fats: ~12g
Saturated Fat: ~2g
Cholesterol: ~80mg
Sodium: ~550mg
Vitamin C: ~15% DV (from lemon & parsley)
Calcium: ~10% DV (from yogurt & tzatziki)
Iron: ~15% DV