Mediterranean Meatball Bowl with Hummus and Tzatziki
This bowl combines tender, spiced meatballs, creamy hummus, refreshing tzatziki, and fresh vegetables over a bed of greens or grains. It’s healthy, satisfying, and packed with Mediterranean flavors, perfect for lunch, dinner, or meal prep.
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: 35–40 minutes
Serves: 2–3
Ingredients
For the meatballs:
1 lb (450 g) ground chicken, turkey, or beef
¼ cup breadcrumbs (or almond flour for low-carb)
1 egg
2 cloves garlic, minced
1 tsp dried oregano
½ tsp ground cumin
½ tsp smoked paprika
Salt and pepper, to taste
1 tbsp olive oil (for pan-frying)
For the tzatziki:
½ cup Greek yogurt
½ cucumber, grated and drained
1 clove garlic, minced
1 tsp lemon juice
1 tsp olive oil
Salt and pepper, to taste
For the bowls:
2 cups cooked quinoa, couscous, or brown rice
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 cup mixed greens
¼ cup red onion, thinly sliced
½ cup hummus (store-bought or homemade)
2 tbsp chopped fresh parsley or dill
Lemon wedges, for serving
Instructions
Make the tzatziki: In a bowl, combine Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, salt, and pepper. Chill until ready to serve.
Prepare the meatballs:
In a large bowl, mix ground meat, breadcrumbs, egg, garlic, oregano, cumin, smoked paprika, salt, and pepper until well combined.
Form mixture into small meatballs (~1–1.5 inches in diameter).
Cook meatballs:
Heat olive oil in a skillet over medium heat.
Add meatballs and cook for 8–10 minutes, turning occasionally, until browned and cooked through. Alternatively, bake at 400°F (200°C) for 15–20 minutes.
Assemble bowls:
Divide cooked quinoa or rice among bowls.
Arrange mixed greens, cherry tomatoes, cucumber, and red onion around the grains.
Add meatballs on top.
Add sauces:
Add a generous dollop of hummus and tzatziki to each bowl.
Garnish with fresh parsley or dill and a squeeze of lemon juice.
Serve: Enjoy immediately while warm.
Notes & Tips
Meal prep: Store all components separately and assemble just before eating to maintain freshness.
Vegetable variations: Add roasted bell peppers, zucchini, or olives.
Low-carb option: Use cauliflower rice or skip grains entirely.
Protein variations: Substitute meatballs with falafel for a vegetarian twist.
Extra flavor: Sprinkle sumac or za’atar over the bowls for an authentic Mediterranean touch.
Frequently Asked Questions
Q: Can I make the meatballs ahead of time?
A: Yes! Cooked meatballs can be stored in the fridge for 3 days or frozen for up to 1 month.
Q: Can I use store-bought hummus and tzatziki?
A: Absolutely! Fresh homemade versions are tasty, but store-bought is convenient and works well.
Q: Can I bake the meatballs instead of pan-frying?
A: Yes! Bake at 400°F (200°C) for 15–20 minutes until cooked through.
Q: Can I make this vegan?
A: Yes! Use falafel instead of meatballs and plant-based yogurt for tzatziki.
Nutritional Information
Calories: 450–500 kcal
Protein: 30–35 g
Carbohydrates: 35–40 g
Fiber: 8–9 g
Fat: 18–20 g
Sugar: 4–5 g
Sodium: 450–500 mg