Chicken Tzatziki and Rice

If you’re looking for a dish that’s fresh, flavorful, and incredibly satisfying, this Chicken Tzatziki and Rice is the perfect meal. Inspired by Mediterranean and Greek flavors, this recipe features juicy marinated chicken, cool and creamy tzatziki sauce, and fragrant, fluffy rice—all coming together to create a dish that’s both healthy and delicious.

This meal is ideal for busy weeknights, meal prep, or a casual dinner with family and friends. The marinated chicken is packed with garlic, lemon, and herbs, giving it a bold and zesty taste. The tzatziki sauce, made from Greek yogurt, cucumbers, garlic, and lemon, adds a cool contrast to the warm, savory chicken and rice.

Not only is this dish simple to make, but it’s also protein-rich, nutrient-dense, and naturally gluten-free. Whether you’re looking for a light yet filling meal or an easy meal prep option, this Chicken Tzatziki and Rice recipe will become one of your go-to favorites!

Why You’ll Love This Recipe

• Fresh and Flavorful – The zesty chicken, cool tzatziki, and aromatic rice create an irresistible balance of flavors.
• Healthy and Protein-Packed – Made with lean chicken, Greek yogurt, and wholesome ingredients.
• Perfect for Meal Prep – Make a batch ahead of time for easy lunches and dinners.
• Versatile – Serve in bowls, wraps, or platters with additional toppings.
• Naturally Gluten-Free – A wholesome meal without any wheat-based ingredients.

Preparation Time and Servings

• Prep Time: 20 minutes
• Marinate Time: 30 minutes – 2 hours (recommended)
• Cook Time: 25 minutes
• Total Time: 50 minutes – 2.5 hours
• Yield: 4 servings
• Serving Size: 1 bowl

Nutritional Information (Per Serving)

• Calories: 520
• Carbohydrates: 48g
• Protein: 42g
• Fat: 15g
• Fiber: 3g
• Sugar: 4g

Ingredients

For the Chicken Marinade:

• 2 large boneless, skinless chicken breasts (or 4 boneless thighs)
• 3 tablespoons olive oil
• 3 tablespoons lemon juice (freshly squeezed)
• 3 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon dried oregano
• ½ teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon ground coriander
• ¼ teaspoon red pepper flakes (optional, for spice)

For the Tzatziki Sauce:

• 1 cup Greek yogurt (full-fat or low-fat)
• ½ cup cucumber, finely grated
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1 clove garlic, minced
• ½ teaspoon salt
• ½ teaspoon dried dill (or 1 teaspoon fresh dill, chopped)
• 1 tablespoon fresh parsley, chopped

For the Rice:

• 1 ½ cups long-grain white rice (or basmati rice)
• 3 cups chicken broth (or water)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried oregano
• ½ teaspoon turmeric (for color and subtle flavor)
• 1 tablespoon lemon juice

Optional Toppings and Garnishes:

• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ½ cup crumbled feta cheese
• ¼ cup Kalamata olives, sliced
• Fresh parsley, chopped
• Lemon wedges

Step-by-Step Instructions

Step 1: Marinate the Chicken

• In a large bowl, whisk together olive oil, lemon juice, minced garlic, salt, black pepper, oregano, smoked paprika, cumin, coriander, and red pepper flakes.
• Add the chicken breasts or thighs, making sure they’re well coated in the marinade.
• Cover and refrigerate for at least 30 minutes, but for the best flavor, marinate for 2 hours or up to overnight.

Step 2: Prepare the Tzatziki Sauce

• Grate the cucumber and squeeze out excess moisture using a paper towel or cheesecloth.
• In a bowl, mix together the Greek yogurt, grated cucumber, lemon juice, olive oil, minced garlic, salt, dill, and parsley.
• Stir until well combined and refrigerate until ready to use. This allows the flavors to blend beautifully.

Step 3: Cook the Rice

• Rinse the rice under cold water until the water runs clear to remove excess starch.
• In a medium saucepan, heat olive oil over medium heat.
• Add the chopped onion and sauté for 2-3 minutes until softened.
• Stir in the garlic, salt, black pepper, oregano, and turmeric, cooking for another minute until fragrant.
• Pour in the chicken broth (or water) and bring to a boil.
• Add the rinsed rice, stir once, and lower the heat to a simmer.
• Cover and cook for 15-18 minutes, until the rice is tender and fluffy.
• Remove from heat, add lemon juice, fluff the rice with a fork, and cover to keep warm.

Step 4: Cook the Chicken

• Heat a grill pan or skillet over medium-high heat.
• Remove the chicken from the marinade and shake off excess.
• Cook for 5-6 minutes per side (for breasts) or 4-5 minutes per side (for thighs) until golden brown and the internal temperature reaches 165°F (75°C).
• Transfer to a plate, cover with foil, and let rest for 5 minutes before slicing.

Step 5: Assemble the Bowls

• Divide the cooked rice evenly into bowls or plates.
• Slice the chicken and place it on top of the rice.
• Spoon tzatziki sauce over the chicken or serve on the side.
• Add cherry tomatoes, red onions, feta cheese, and olives as desired.
• Garnish with fresh parsley and lemon wedges.

Step 6: Serve and Enjoy!

Serve immediately and enjoy your delicious, protein-packed Chicken Tzatziki and Rice!

Ingredient Background

• Greek Yogurt – A rich, creamy base for tzatziki that adds protein and probiotics.
• Lemon Juice – Enhances both the marinade and tzatziki with a bright, zesty flavor.
• Turmeric in Rice – Adds a subtle depth of flavor and gives the rice a beautiful golden color.
• Olives and Feta – Classic Mediterranean ingredients that enhance the overall flavor.

Technique Tips

• Marinate the chicken for at least 2 hours for the best flavor.
• Grate and drain the cucumber properly to keep the tzatziki sauce from becoming watery.
• Use a meat thermometer to ensure chicken is cooked perfectly without drying out.
• Toast the rice lightly before adding broth to enhance its nutty flavor.

Serving Suggestions and Variations

• Pita Wraps – Wrap the chicken, rice, and tzatziki in warm pita bread for a delicious handheld meal.
• Low-Carb Option – Swap the rice for cauliflower rice or quinoa.
• Vegetarian Version – Replace chicken with grilled halloumi or chickpeas.
• Spicy Version – Add cayenne or harissa to the chicken marinade for a heat boost.

Frequently Asked Questions (FAQ)

1. Can I use chicken thighs instead of chicken breasts?

Absolutely! Chicken thighs are juicier and more flavorful due to their higher fat content. If using thighs, cook them for 4-5 minutes per side until they reach an internal temperature of 165°F (75°C). They also work well for grilling or oven-baking.

2. How do I make this dish ahead of time for meal prep?

This recipe is perfect for meal prep! Here’s how you can prepare it in advance:

• Chicken: Marinate and cook the chicken ahead of time. Store it in an airtight container in the refrigerator for up to 4 days.
• Rice: Cook the rice and store it separately. Add a splash of chicken broth when reheating to keep it moist.
• Tzatziki Sauce: Prepare and store in the fridge for up to 5 days. The flavors develop over time, making it even better the next day!
• Assembly: When ready to eat, reheat the chicken and rice, then add fresh toppings and tzatziki for a quick, delicious meal.

3. Can I grill the chicken instead of pan-searing it?

Yes! Grilling adds a nice smoky flavor to the chicken. Preheat your grill to medium-high heat (about 400°F or 200°C) and cook the chicken for 5-6 minutes per side until the internal temperature reaches 165°F (75°C). Let it rest for 5 minutes before slicing.

4. What can I use instead of Greek yogurt for the tzatziki sauce?

If you don’t have Greek yogurt, you can substitute it with:

• Plain regular yogurt (though it will be thinner, so drain excess liquid).
• Sour cream (for a tangier flavor).
• Coconut yogurt (for a dairy-free alternative).

5. Can I make the tzatziki sauce dairy-free?

Yes! Use dairy-free yogurt (such as almond, cashew, or coconut yogurt) in place of Greek yogurt. Make sure to choose an unsweetened and unflavored version for the best taste.

6. What type of rice works best for this dish?

Long-grain white rice, basmati, or jasmine rice work best as they stay light and fluffy. You can also use:

• Brown rice for extra fiber (increase cooking time).
• Quinoa for a high-protein, gluten-free alternative.
• Cauliflower rice for a low-carb option.

7. How can I add more vegetables to this dish?

You can add veggies in many ways:

• Mix sautéed spinach, zucchini, or bell peppers into the rice.
• Add chopped cucumbers, cherry tomatoes, and red onions as fresh toppings.
• Roast Mediterranean vegetables (like eggplant and bell peppers) as a side.

8. Can I freeze this dish?

Yes! Freeze the chicken and rice separately in airtight containers for up to 2 months. Avoid freezing tzatziki sauce, as dairy-based sauces can separate when thawed.

9. How do I reheat this dish without drying out the chicken?

Reheat chicken in a skillet over low heat or in the microwave with a damp paper towel to keep it moist. Add a splash of chicken broth when reheating rice for the best texture.

10. Can I use store-bought tzatziki sauce?

Yes! If you’re short on time, store-bought tzatziki is a convenient option. However, homemade tzatziki has fresher flavors and allows you to control ingredients like garlic and salt.

Conclusion

This Chicken Tzatziki and Rice is a flavor-packed, easy-to-make dish that brings the fresh, vibrant tastes of the Mediterranean to your table. It’s healthy, satisfying, and perfect for meal prep or family dinners.

Try this recipe today and enjoy a delicious, wholesome meal with bold flavors!

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