Greek Meatball Bowl with Tzatziki

Greek Meatball Bowl with Tzatziki

This Greek Meatball Bowl is a delicious, protein-packed meal featuring juicy, herby meatballs, fluffy rice or quinoa, fresh vegetables, and creamy tzatziki sauce. It’s a balanced, Mediterranean-inspired dish that’s perfect for meal prep, family dinners, or a nutritious lunch.

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Servings: 4

Ingredients

For the Meatballs:

1 lb (450g) ground beef or lamb (or a mix of both)

1/4 cup breadcrumbs (or almond flour for gluten-free)

1 egg

2 cloves garlic, minced

1/4 cup onion, finely chopped

2tbsp fresh parsley, chopped

1 tbsp fresh mint, chopped (optional but recommended)

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 Tzatziki Sauce:

1 cup Greek yogurt (full-fat preferred)

1/2 cucumber, grated and squeezed dry

1 clove garlic, minced

1 tbsp lemon juice

1 tbsp fresh dill or mint, chopped

1 tbsp olive oil

Salt and pepper to taste

For the Bowl Base:

2 cups cooked rice, quinoa, or cauliflower rice

1 cup cherry tomatoes, halved

1/2 cup cucumber, diced

1/4 cup red onion, thinly sliced

1/4 cup Kalamata olives, pitted and halved

1/4 cup feta cheese, crumbled

Lemon wedges (for serving)

Instructions

1. Make the Meatballs:

In a large bowl, mix all the meatball ingredients (except olive oil). Use your hands to combine well but avoid overmixing.

Roll the mixture into small meatballs (about 1 inch in diameter).

Heat olive oil in a pan over medium heat. Cook the meatballs in batches for about 8-10 minutes, turning occasionally until browned and cooked through.

2. Make the Tzatziki Sauce:

In a small bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, fresh herbs, olive oil, salt, and pepper.

Stir well and refrigerate for at least 10 minutes to allow flavors to blend.

3. Assemble the Bowl:

Divide the cooked rice (or quinoa) among four bowls.

Arrange the tomatoes, cucumbers, red onion, olives, and feta around the bowl.

Add the cooked meatballs on top.

Drizzle with tzatziki sauce and serve with lemon wedges.

Nutritional Information (Per Serving)

(Approximate values based on a beef version with rice)

Calories: 550 kcal

Protein: 38g

Carbohydrates: 45g

Fat: 25g

Fiber: 4g

Sugar: 5g

Frequently Asked Questions

1. Can I make this ahead of time?

Yes! You can prepare the meatballs and tzatziki in advance. Store them separately in the fridge for up to 4 days. Assemble the bowl just before serving for freshness.

2. Can I bake the meatballs instead of frying?

Absolutely! Bake them at 400°F (200°C) for 15-18 minutes, flipping halfway through.

3. What’s the best protein alternative for vegetarians?

You can swap meatballs for falafel, grilled halloumi, or roasted chickpeas.

4. How can I make this low-carb or keto-friendly?

Use cauliflower rice instead of regular rice and reduce the onions and tomatoes slightly.

5. Can I freeze the meatballs?

Yes! Cooked meatballs can be frozen for up to 3 months. Reheat in the oven at 350°F (175°C) for about 10 minutes.

This Greek Meatball Bowl wit

h Tzatziki is a flavorful, nutritious, and versatile meal that brings the Mediterranean to your plate. Enjoy