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Mediterranean Meatball Bowls

It’s time for a new bowl recipe and this Mediterranean Meatball Bowl has so much to love, from the flavorful turkey meatballs, fresh cucumbers, tomatoes, and herbs, topped with tzatziki sauce. It deserve status on your regular rotation.

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 412 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

Meatballs:
  • 1 lb ground turkey
  • 2/3 cup panko breadcrumbs
  • 1 large egg
  • ¼ cup fresh mint leaves , chopped
  • 3 cloves garlic , minced
  • 1 Tablespoon ground coriander
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon ground cinnamon
Tzatziki Sauce:
  • 1/2 cup plain greek yogurt
  • 1 clove garlic , minced
  • 1/4 teaspoon dried dill weed
  • 1 teaspoon fresh lemon juice
  • salt and pepper , to taste
For the Bowls:
  • 2 cups cooked brown rice , or jasmine rice
  • 1/2 English cucumber , chopped
  • 1 cup cherry tomatoes , halved
  • 1/2 cup hummus
  • fresh chopped parsley , for garnish
  • ¼ cup feta cheese crumbles

Instructions

    Cup of Yum
  1. Tzatziki Sauce: Combine ingredients in a bowl and store in the fridge until ready to assemble bowls.
  2. Make Meatballs: Add meatballs ingredients in a bowl and mix to combine. Scoop the meat and shape into twelve 2-tablespoon size balls (about 50 grams each).
  3. Cook Meatballs: For air fryer (recommended), cook at 400 degrees F for 8-10 minutes, turning halfway through (165 degrees F). Alternately, bake meatballs at 375 degrees F, on a lined baking sheet, for about 15 minutes.
  4. Assemble: For each serving, spoon ½ cup rice into a bowl. Top with three meatballs, a handful of cucumber and tomato, 2 tablespoons each of hummus and tzatziki sauce, 1 Tablespoon feta, and a sprinkle of fresh parsley.

Notes

  • Yield: Makes 12 meatballs, about 50 grams each
  • Make Ahead Instructions: The tzatziki sauce can be made several days ahead and veggies chopped hours ahead of time, stored in the fridge.
  • Freezing Instructions: Raw or cooked meatballs can be frozen in a freezer-safe container for up to 3 months. Thaw raw meatballs completely before cooking as instructed. 
  • Gluten-free Adaptations: Use gluten-free panko breadcrumbs.

Nutrition Information

Calories 412kcal (21%) Carbohydrates 42g (14%) Protein 39g (78%) Fat 10g (15%) Saturated Fat 3g (15%) Polyunsaturated Fat 3g Monounsaturated Fat 3g Trans Fat 0.03g Cholesterol 113mg (38%) Sodium 969mg (40%) Potassium 770mg (22%) Fiber 6g (24%) Sugar 3g (6%) Vitamin A 509IU (10%) Vitamin C 12mg (13%) Calcium 181mg (18%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 412

% Daily Value*

Calories 412kcal 21%
Carbohydrates 42g 14%
Protein 39g 78%
Fat 10g 15%
Saturated Fat 3g 15%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 3g 15%
Trans Fat 0.03g 2%
Cholesterol 113mg 38%
Sodium 969mg 40%
Potassium 770mg 16%
Fiber 6g 24%
Sugar 3g 6%
Vitamin A 509IU 10%
Vitamin C 12mg 13%
Calcium 181mg 18%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.