Mediterranean Turkey Meatball Bowl with Tzatziki
This vibrant bowl features juicy herb-spiced turkey meatballs, crisp veggies, fluffy rice or quinoa, and a creamy tzatziki sauce. Balanced, bold in flavor, and naturally gluten-free (with easy dairy-free swaps), it’s a Mediterranean favorite you’ll crave on repeat.
Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: ~45 minutes
Serves: 4
Ingredients:
For the Turkey Meatballs:
500g (1 lb) ground turkey
2 garlic cloves, minced
1 small onion, grated
¼ cup breadcrumbs or oat flour
1 egg
2 tbsp chopped parsley or mint
1 tsp dried oregano
½ tsp ground cumin
½ tsp paprika
Salt & black pepper to taste
1 tbsp olive oil (for baking or pan-searing)
For the Tzatziki Sauce:
¾ cup Greek yogurt
½ cucumber, grated and squeezed dry
1 garlic clove, minced
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped fresh dill or mint
Salt to taste
For the Bowl:
2 cups cooked rice, couscous, or quinoa
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ red onion, thinly sliced
½ cup kalamata olives
¼ cup crumbled feta
Fresh lemon wedges, for serving
Extra herbs (parsley, dill, or mint) for garnish
Instructions:
1. Make the Meatballs:
Preheat oven to 200°C (400°F).
In a large bowl, mix turkey, garlic, onion, egg, herbs, spices, and breadcrumbs.
Form into small meatballs (about 16–18).
Place on a parchment-lined baking tray and drizzle with olive oil.
Bake for 18–22 minutes, flipping halfway, until golden and cooked through. Optional: Pan-sear first, then finish baking for extra color.
2. Prepare Tzatziki:
Combine yogurt, grated cucumber, garlic, olive oil, lemon juice, and herbs.
Season with salt to taste. Chill until ready to serve.
3. Assemble the Bowl:
Divide your grain base (rice/quinoa) into bowls.
Top with meatballs, tomatoes, cucumbers, onions, and olives.
Add a dollop of tzatziki, sprinkle with feta, and garnish with herbs.
Squeeze fresh lemon over the top and serve warm or chilled.
Notes & Tips:
Dairy-free? Use coconut yogurt for the tzatziki and omit feta.
Make ahead: Meatballs and tzatziki can be prepped up to 3 days in advance.
Low-carb option: Swap rice for cauliflower rice or shredded lettuce base.
Frequently Asked Questions
Q: Can I freeze the meatballs?
A: Yes! Freeze cooked meatballs for up to 2 months. Reheat in the oven or skillet.
Q: What else can I use instead of turkey?
A: Ground chicken or lamb both work well with these Mediterranean spices.
Q: Is tzatziki spicy?
A: Not at all! It’s tangy, creamy, and cooling.
Nutritional Information
Calories: ~480
Protein: 32g
Fat: 22g
Carbs: 35g
Fiber: 5g
Sugar: 5g
Sodium: ~550mg