High Protein Dump & Bake Chicken Tzatziki Casserole (Print Version)
Easy, high protein dump and bake chicken tzatziki casserole. Enjoy a flavorful, healthy weeknight meal with minimal effort and Mediterranean-inspired taste.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: Greek
# Ingredients:
→ The Hearty Base
01 -
1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
02 -
1 1/2 cups uncooked long-grain white rice
03 -
3 cups low-sodium chicken broth
→ Tzatziki's Soul
04 -
1 1/2 cups plain Greek yogurt (2% or full-fat)
05 -
1/2 large English cucumber, grated and squeezed dry
06 -
3 cloves garlic, minced
07 -
1/4 cup fresh dill, chopped
08 -
2 tbsp fresh lemon juice
09 -
2 tbsp extra virgin olive oil
→ Mediterranean Medley
10 -
1 pint cherry tomatoes, halved
11 -
1/2 medium red onion, thinly sliced
12 -
3/4 cup crumbled feta cheese
13 -
1 tsp salt
14 -
1/2 tsp black pepper
15 -
Fresh dill, for garnish
# Instructions:
01 -
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish. This initial step sets the stage for your delicious Dump and Bake Chicken Tzatziki Casserole | High Protein.
02 -
In the prepared baking dish, combine 1 1/2 lbs boneless, skinless chicken breasts (cubed), 1 1/2 cups uncooked long-grain white rice, and 3 cups low-sodium chicken broth. Stir well to distribute the rice evenly.
03 -
Season the mixture with 1 tsp salt and 1/2 tsp black pepper. Evenly scatter 1 pint cherry tomatoes (halved) and 1/2 medium red onion (thinly sliced) over the chicken and rice.
04 -
Cover the baking dish tightly with aluminum foil. Bake for 30 minutes. This ensures the rice cooks thoroughly and the chicken is tender for your Dump and Bake Chicken Tzatziki Casserole | High Protein.
05 -
While the casserole bakes, prepare the fresh tzatziki. In a medium bowl, combine 1 1/2 cups plain Greek yogurt, 1/2 large English cucumber (grated and squeezed dry), 3 cloves garlic (minced), 1/4 cup fresh dill (chopped), 2 tbsp fresh lemon juice, and 2 tbsp extra virgin olive oil. Stir until well combined.
06 -
After 30 minutes, remove the foil. Sprinkle 3/4 cup crumbled feta cheese over the casserole. Return to the oven, uncovered, and bake for an additional 5 minutes, or until the cheese is lightly golden and the liquid is absorbed.
07 -
Let the Dump and Bake Chicken Tzatziki Casserole | High Protein rest for 5-10 minutes before serving. Spoon generous dollops of the prepared tzatziki over each serving and garnish with fresh dill.
# Notes:
01 -
Squeezing the grated cucumber thoroughly is key for a thick, creamy tzatziki that won't water down your casserole. Use a clean kitchen towel or paper towels.
02 -
For a different grain, you can substitute brown rice, but increase the broth to 3 1/2 cups and bake covered for 45-50 minutes before uncovering.
03 -
Store leftover Dump and Bake Chicken Tzatziki Casserole | High Protein in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
04 -
This casserole is a complete meal, but a simple side salad with a light vinaigrette would complement the flavors beautifully.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
large mixing bowl
03 -
grater
04 -
cutting board
05 -
sharp knife
06 -
measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 540 kcal
Total Fat: 17 g
Total Carbohydrate: 43 g
Protein: 50 g