Mediterranean Healthy Turkey Patties Bowl
This bowl features juicy, herby turkey patties served over a bed of Mediterranean-inspired quinoa or rice, roasted vegetables, and creamy tzatziki. Packed with lean protein, fiber, and fresh vegetables, it’s a healthy, satisfying meal that’s perfect for lunch or dinner. The combination of warm spices, fresh herbs, and creamy sauce makes it comforting yet light.
Prep Time: 20 minutes
Cook Time: 25–30 minutes
Total Time: 45–50 minutes
Servings: 2
Ingredients:
For the Turkey Patties:
500 g (≈1 lb) ground turkey
1 small onion, finely grated
2 garlic cloves, minced
2 tbsp fresh parsley, chopped
1 tsp dried oregano
½ tsp ground cumin
½ tsp paprika
Salt & pepper to taste
1 tsp olive oil
For the Base:
1 cup cooked quinoa or brown rice
1 tbsp olive oil
½ tsp turmeric or smoked paprika
Salt to taste
For the Roasted Vegetables:
1 cup zucchini, cubed
1 cup bell peppers, diced
1 cup cherry tomatoes
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika
Salt & pepper to taste
For the Tzatziki Sauce:
½ cup Greek yogurt
½ cucumber, grated & squeezed to remove excess water
1 garlic clove, minced
1 tsp lemon juice
1 tsp olive oil
Salt & pepper to taste
Optional: fresh dill
For Garnish:
Chopped parsley or mint
Lemon wedges
Optional: olives or feta
Instructions:
1. Prepare Turkey Patties:
1. In a bowl, combine ground turkey, onion, garlic, parsley, oregano, cumin, paprika, salt, and pepper.
2. Form 4–6 small patties.
3. Heat olive oil in a skillet over medium heat.
4. Cook patties for 5–6 minutes per side or until fully cooked and golden brown.
2. Cook the Base:
1. Cook quinoa or rice according to package instructions.
2. Toss with olive oil, turmeric or smoked paprika, and a pinch of salt. Keep warm.
3. Roast the Vegetables:
1. Preheat oven to 400°F (200°C).
2. Toss zucchini, bell peppers, and cherry tomatoes with olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Roast for 15–20 minutes until tender and lightly caramelized.
4. Prepare Tzatziki Sauce:
1. In a small bowl, combine Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, salt, pepper, and dill if using.
2. Mix well and chill until ready to serve.
5. Assemble the Bowl:
1. Place quinoa or rice as the base.
2. Arrange roasted vegetables on one side.
3. Place turkey patties next to the vegetables.
4. Drizzle tzatziki sauce over the patties or serve on the side.
5. Garnish with parsley, lemon wedges, and optional olives or feta.
Notes & Tips:
Turkey: Lean turkey is preferred; avoid extra fatty ground turkey for a healthier bowl.
Make ahead: Patties and roasted vegetables can be prepared in advance for meal prep.
Flavor boost: Add a sprinkle of sumac, za’atar, or paprika over the bowl before serving.
Vegetable alternatives: Swap zucchini with eggplant or roasted carrots for variation.
Frequently Asked Questions:
1. Can I bake the patties instead of pan-frying?
Yes! Bake at 375°F (190°C) for 20 minutes, flipping halfway.
2. Is this meal keto-friendly?
Replace quinoa or rice with cauliflower rice for a low-carb version.
3. Can I freeze the patties?
Yes, cooked patties can be frozen for up to 2 months. Reheat before serving.
Nutritional Information
Calories: 410 kcal
Protein: 32 g
Carbohydrates: 35 g
Fat: 14 g
Fiber: 6 g
Sugar: 5 g