Mediterranean Chicken Meatball Bowl
This Mediterranean Chicken Meatball Bowl is a delicious, protein-packed meal that’s full of fresh and bold flavors. Juicy, herbed chicken meatballs are paired with fluffy couscous (or quinoa), crisp cucumbers, cherry tomatoes, red onions, Kalamata olives, and creamy tzatziki sauce. It’s a well-balanced meal that’s gluten-free (with quinoa), low-carb (without grains), and meal-prep friendly.
Prep Time, Cook Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Chicken Meatballs:
1 lb (450g) ground chicken (or turkey)
1/4 cup breadcrumbs (or almond flour for gluten-free)
1/4 cup crumbled feta cheese (optional)
1 egg
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil (for cooking)
For the Bowl Base:
1 cup cooked couscous (or quinoa for gluten-free)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 red onion, thinly sliced
1/2 cup Kalamata olives, pitted and sliced
1/2 cup hummus (optional)
1/2 cup tzatziki sauce (see homemade recipe below)
For the Tzatziki Sauce:
1 cup Greek yogurt
1/2 cup grated cucumber (squeezed dry)
1 clove garlic, minced
1 tbsp lemon juice
1 tbsp olive oil
1 tsp dried dill (or 1 tbsp fresh dill, chopped)
1/2 tsp salt
Instructions
Step 1: Make the Meatballs
1. In a bowl, mix ground chicken, breadcrumbs, feta (if using), egg, garlic, parsley, oregano, cumin, salt, and pepper until well combined.
2. Form into 1-inch meatballs (about 16 meatballs).
3. Heat olive oil in a skillet over medium heat and cook meatballs for 6-8 minutes, turning occasionally, until golden brown and cooked through (internal temp: 165°F / 75°C).
4. Transfer to a plate and let rest.
Step 2: Make the Tzatziki Sauce
1. Grate the cucumber and squeeze out excess water.
2. In a bowl, mix Greek yogurt, cucumber, garlic, lemon juice, olive oil, dill, and salt.
3. Cover and refrigerate until serving.
Step 3: Assemble the Bowls
1. Divide cooked couscous (or quinoa) among four bowls.
2. Arrange tomatoes, cucumbers, red onion, and olives around the bowl.
3. Add chicken meatballs and top with a dollop of tzatziki sauce and hummus (if using).
Step 4: Serve & Enjoy
Garnish with extra parsley or crumbled feta. Serve warm or chilled!
Nutritional Information
Calories: ~450 kcal
Protein: ~35g
Carbohydrates: ~40g
Fats: ~18g
Saturated Fat: ~5g
Fiber: ~5g
Sodium: ~600mg (varies with feta & olives)
Notes and tips
Gluten-Free Option: Use quinoa instead of couscous and almond flour instead of breadcrumbs.
Meal Prep Friendly: Store ingredients separately in the fridge for up to 4 days and assemble when ready to eat.
Dairy-Free: Skip the feta and use a dairy-free yogurt for the tzatziki.
Serving Ideas: Pair with pita bread, roasted chickpeas, or a side of tabbouleh.
This Mediterranean Chicken Meatball Bowl is fresh, flavorful, and packed with protein—perfect for a satisfying meal