🥙 Mediterranean Meatball Bowl

Ingredients (4 servings)

Meatballs

• 1 lb (450 g) ground beef, lamb, turkey, or chicken

• 1 egg

• 1/3 cup breadcrumbs

• 2 cloves garlic, minced

• 1/4 cup finely chopped red onion

• 1/4 cup chopped fresh parsley

• 1 tsp dried oregano

• 1/2 tsp cumin

• 1/2 tsp paprika

• 1/2 tsp salt

• 1/4 tsp black pepper

• Optional: 1–2 tbsp crumbled feta

Bowl Components

• 2 cups cooked rice, quinoa, couscous, or cauliflower rice

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 red onion, thinly sliced

• 1/2 cup hummus

• 1/2 cup tzatziki

• 1/4 cup Kalamata olives

• 1/4 cup crumbled feta

• Fresh parsley or mint, chopped

• Lemon wedges

• Optional drizzle: olive oil, tahini dressing

Instructions

1. Make the Meatballs

1. Preheat oven to 400°F (200°C) and line a baking sheet.

2. Combine all meatball ingredients in a bowl; mix just until combined.

3. Shape into 1–1.5 inch balls.

4. Place on the baking sheet and bake 12–15 minutes, or until browned and cooked through.

2. Prepare the Bowl

1. Add your base (rice/quinoa/couscous) to each bowl.

2. Top with:

   • Meatballs

   • Tomatoes

   • Cucumber

   • Red onion

   • Hummus

   • Tzatziki

   • Olives

   • Feta

3. Garnish with fresh herbs and lemon.

4. Drizzle with olive oil or tahini (optional).

❓ Q&A Section – Mediterranean Meatball Bowl

Q: Can I make this recipe dairy-free?

A: Yes! Skip the feta, choose a dairy-free tzatziki or extra hummus, and make sure the meatballs don’t include cheese.

Q: What’s the best protein to use for the meatballs?

A: Beef and lamb give the richest flavor, turkey is lighter, and chicken is the leanest. All work well with this seasoning blend.

Q: How can I make this vegetarian?

A: Replace meatballs with falafel, roasted chickpeas, or plant-based meatballs. Everything else in the bowl is already vegetarian.

Q: Can I meal prep these bowls?

A: Absolutely. Store the base and meatballs separately from the fresh veggies and sauces. Combine right before eating for best texture.

Q: How long do the meatballs last?

A:

• Refrigerator: 3–4 days

• Freezer: up to 3 months
  Reheat in a skillet, microwave, or air fryer.

Q: What sauces go well with this bowl?

A: Tzatziki is the classic choice, but hummus, tahini sauce, or garlic yogurt all pair beautifully.

Q: Can I make this low-carb or keto?

A: Yes—use cauliflower rice as the base and choose a lower-carb hummus or skip it.

Q: What veggies can I add?

A: Great additions include roasted peppers, shredded lettuce, artichoke hearts, pickled onions, or grilled zucchini.

Q: How do I keep the meatballs juicy?

A: Don’t overmix the meat, avoid overbaking, and make sure to include the egg and breadcrumbs for moisture.

Q: Is this recipe gluten-free?

A: Use gluten-free breadcrumbs and choose a gluten-free base (like rice or quinoa), and you’re good to go.