Mediterranean Zucchini Meatballs Recipe
These Mediterranean-style zucchini meatballs are a healthy and delicious twist on traditional meatballs, packed with flavors and moisture from zucchini. Perfect for a light dinner or a protein-packed appetizer.
Ingredients:
1 1/2 lbs ground chicken (85/15 lean to fat ratio recommended)
1/2 cup dry breadcrumbs
1/4 cup finely chopped onion
1 tablespoon chopped fresh parsley
1 teaspoon salt
1/2 cup grated zucchini (about 1 medium zucchini)
1/2 teaspoon garlic powder (optional for added flavor)
1/2 teaspoon dried oregano (optional for a Mediterranean touch)
1 egg (to bind the ingredients)
Olive oil (for frying or greasing the baking sheet, optional)
Instructions:
Prepare the Zucchini:
Grate the zucchini using a box grater or food processor.
Place the grated zucchini in a clean kitchen towel or paper towel and squeeze out excess moisture. This step is crucial to ensure the meatballs aren’t too soggy.
Mix the Ingredients:
In a large mixing bowl, combine the ground chicken, breadcrumbs, chopped onion, parsley, salt, grated zucchini, garlic powder, oregano (if using), and the egg.
Use your hands or a spoon to mix everything together until well combined. The mixture should be moist but firm enough to hold its shape. If it feels too wet, you can add a bit more breadcrumbs.
Shape the Meatballs:
Using your hands, roll the mixture into small meatballs (about 1–1 1/2 inches in diameter).
You should get around 20–24 meatballs depending on the size.
Cooking Options:
Pan-frying: Heat a bit of olive oil in a large skillet over medium heat. Once hot, add the meatballs and cook in batches, turning occasionally until golden brown and cooked through, about 8–10 minutes.
Baking: Preheat your oven to 375°F (190°C). Place the meatballs on a baking sheet lined with parchment paper or a silicone mat. Bake for 20–25 minutes or until golden and cooked through, turning halfway through for even browning.
Serve:
Serve warm with a side of tzatziki sauce, over a Greek salad, or with some whole wheat pita bread for a light meal. You can also pair them with a tomato sauce or use them in a Mediterranean-style sandwich.
Notes & Tips
Moisture control: Be sure to squeeze out as much water as possible from the zucchini. If too much moisture remains, it can make the meatballs soggy.
Customize seasonings: You can add other Mediterranean herbs like basil, thyme, or rosemary to suit your taste.
Freezing: These meatballs freeze well! You can freeze them before or after cooking. To freeze uncooked meatballs, arrange them on a baking sheet, freeze them individually, and then transfer them to a bag or container for storage.
Egg substitute: If you need a binding alternative, try using a flax egg or another egg substitute, especially for a more plant-based or allergy-friendly option.
Meat options: You can substitute the chicken with turkey, lean beef, or lamb if preferred.
Serving Suggestions
Greek yogurt dipping sauce: Serve with a refreshing dip made of Greek yogurt, garlic, cucumber, lemon juice, and dill for a complete Mediterranean experience.
Pasta or quinoa: These meatballs also work wonderfully over whole-grain pasta or quinoa for a hearty meal.
Servings:
This recipe yields about 20–24 meatballs, serving approximately 4–6 people, depending on portion size.
Enjoy your Mediterranean-inspired meal!