Dump-and-Bake Chicken Tzatziki Casserole Bowl 🍗🥒🍚
Description:
A Mediterranean dream in one easy-to-make dish! This Dump-and-Bake Chicken Tzatziki Casserole Bowl features juicy seasoned chicken, creamy homemade tzatziki sauce, and a vibrant mix of roasted vegetables—all served over a bed of fluffy rice. It’s light, bright, and bursting with flavor, yet requires minimal cleanup. Perfect for meal prep, weeknights, or whenever you crave something healthy and satisfying.
Ingredients 🛒
For the Casserole:
- 2 boneless, skinless chicken breasts, cubed or thinly sliced
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt & black pepper, to taste
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 2 cups cooked rice (white or brown)
- Lemon wedges (for serving)
- Fresh parsley or dill (optional garnish)
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- 1 small cucumber, grated and squeezed dry
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp chopped fresh dill (or 1 tsp dried)
- Salt and pepper to taste
Instructions 👩🍳
- Preheat Oven to 400°F (200°C). Lightly grease a 9×13” baking dish.
- Prepare Chicken: In the dish, toss chicken with olive oil, oregano, salt, and pepper. Spread evenly.
- Add Veggies: Scatter cherry tomatoes and red onions around the chicken.
- Bake uncovered for 25–30 minutes or until the chicken is cooked through and veggies are roasted.
- Meanwhile, Make Tzatziki: In a bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, salt, and pepper. Chill until ready to serve.
- Assemble Bowls: Spoon rice into serving bowls, top with baked chicken and veggies, and generously drizzle with tzatziki. Garnish with lemon wedges and herbs.
Notes:
- Use pre-cooked rice for an even faster dinner.
- Tzatziki can be made up to 2 days in advance.
- For extra char, broil the casserole for 2–3 minutes at the end.
Tips:
- Low-Carb Option: Substitute rice with cauliflower rice.
- Add More Veggies: Roasted zucchini, bell peppers, or spinach pair well.
- Spice it up: Add a pinch of red pepper flakes or harissa for heat.
- Make It a Wrap: Stuff the components in pita for a handheld version.
Servings:
Makes 4 hearty bowls
Nutritional Info (Per Serving)
Estimated values:
- Calories: 420
- Protein: 34g
- Carbs: 28g
- Fat: 20g
- Fiber: 2g
- Sugar: 5g
Gluten-free, high-protein, and Mediterranean diet–friendly.
Health Benefits 🌿
- Chicken: Lean source of protein to support muscle growth.
- Greek Yogurt: High in probiotics and calcium.
- Olive Oil: Provides healthy monounsaturated fats.
- Cucumber & Tomatoes: Rich in hydration, antioxidants, and vitamins.
- Rice: Adds energy-boosting carbs (opt for brown rice for more fiber).
Q&A 🧠
Q: Can I use store-bought tzatziki?
A: Yes! It saves time, though homemade has a fresher taste.
Q: Can this be made ahead of time?
A: Absolutely! Store components separately and assemble when ready to eat.
Q: How long does it last in the fridge?
A: Up to 4 days in an airtight container. Reheat chicken and rice separately from the tzatziki.
Q: Is this freezer-friendly?
A: You can freeze the chicken and rice portion, but not the tzatziki. Make the sauce fresh when ready to serve.
Q: Can I use chicken thighs instead of breasts?
A: Definitely! Thighs add more flavor and moisture.