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+ servings
Greek chicken rice bake

Greek Chicken Rice Bake

Jacklin Altman
A high-protein, veggie-packed Greek chicken rice bake that's perfect for meal prep – with all the Mediterranean flavors you love and a creamy homemade tzatziki!
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Course
Cuisine American
Servings 6
Calories 259 kcal

Equipment

  • Mixing Bowls
  • 9x9 Baking Dish
  • Grater

Ingredients
  

For the Bake:
  • 3 cups chicken breast cooked diced or shredded
  • 12 oz cauliflower rice frozen
  • 1/2 red onion diced finely
  • 1 cup zucchini chopped
  • 1 pint cherry tomatoes
  • 6 oz fat free feta cheese
  • 3/4 cup instant white rice uncooked
  • 1/4 cup fresh dill chopped
  • 2 cloves garlic minced
  • 1 cup chicken bone broth
  • Salt and pepper to taste
For the Tzatziki:
  • 1 cup Greek yogurt nonfat
  • 1/2 cup cucumber grated about 1/2 large cucumber
  • 1/2 tsp dried dill
  • 2 cloves garlic minced
  • Juice of 1/2 lemon
  • Zest of 1/2 lemon
  • 1 tbsp white vinegar
  • Salt and pepper to taste

Instructions
 

  • To make the tzatziki, add all tzatziki ingredients into a small mixing bowl. Stir until well combined, then taste and adjust seasonings as desired. Set aside in the refrigerator.
  • Preheat your oven to 350°F. Spray a 9×9-inch baking dish with nonstick cooking spray and set aside.
  • If your chicken isn't already cooked, cook the chicken breast using your preferred method, then dice or shred it into bite-sized pieces.
  • In a large mixing bowl, combine the cooked chicken, frozen cauliflower rice, diced red onion, chopped zucchini, cherry tomatoes, feta cheese, uncooked instant white rice, chicken bone broth, minced garlic, fresh dill, salt, and pepper. Mix everything together until evenly distributed.
  • Transfer the mixture to your prepared baking dish and spread it out evenly. Bake at 350°F for 40-45 minutes, or until the edges are golden brown and the dish is heated through.
  • Remove from oven and let cool slightly. Cut into 6 servings and top each portion with a generous dollop of tzatziki. Store leftovers in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave as needed. Enjoy!

Nutrition

Calories: 259kcalCarbohydrates: 21gProtein: 37gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.002gCholesterol: 66mgSodium: 373mgPotassium: 678mgFiber: 2gSugar: 6gVitamin A: 607IUVitamin C: 52mgCalcium: 87mgIron: 3mg
Keyword healthy dinner, rice bake, Greek chicken, Mediterranean, cauliflower rice, meal prep, high protein
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