Greek Meatball Bowl with Tzatziki, Rice & Fresh Veggies

Table of Contents

Introduction

This Greek Meatball Bowl is a delicious, balanced meal packed with Mediterranean flavors. Juicy, herb-seasoned meatballs are served over fluffy rice and paired with fresh veggies, creamy tzatziki sauce, and a drizzle of olive oil. It’s perfect for meal prep, a quick weeknight dinner, or a healthy lunch.

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4

Ingredients:

For the Greek Meatballs (Ketenes):

Ground beef or lamb – 1 lb (or use half beef, half lamb)

Breadcrumbs – ¼ cup (or almond flour for gluten-free)

Egg – 1 large

Garlic – 2 cloves, minced

Red onion – ½ small, finely grated

Fresh parsley – 2 tablespoons, chopped

Dried oregano – 1 teaspoon

Ground cumin – ½ teaspoon

Salt & black pepper – To taste

Olive oil – 1 tablespoon (for air frying or pan-frying)

For the Tzatziki Sauce:

Greek yogurt – 1 cup (full-fat for creaminess)

Cucumber – ½, finely grated and squeezed to remove excess water

Garlic – 1 clove, minced

Lemon juice – 1 tablespoon

Fresh dill – 1 tablespoon, chopped (or substitute with mint)

Salt & black pepper – To taste

Olive oil – 1 teaspoon (optional for extra richness)

For the Bowl Base:

Cooked white or brown rice – 2 cups (or quinoa for a healthier option)

Cucumber – 1 small, sliced

Cherry tomatoes – 1 cup, halved

Red onion – ¼ small, thinly sliced

Kalamata olives – ¼ cup, sliced (optional)

Feta cheese – ½ cup, crumbled

Lemon wedges – For serving

Extra virgin olive oil – For drizzling

Instructions:

Make the Tzatziki Sauce

Grate the cucumber and squeeze out excess moisture using a paper towel or cheesecloth.

In a bowl, mix the Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt, pepper, and olive oil (if using).

Cover and chill in the fridge while you prepare the meatballs.

Prepare the Greek Meatballs

In a bowl, mix the ground meat, breadcrumbs, egg, garlic, grated onion, parsley, oregano, cumin, salt, and pepper until well combined.

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

Cook the Meatballs

Air Fryer Method:

Preheat the air fryer to 375°F (190°C).

Lightly spray the basket with oil and place the meatballs in a single layer.

Air fry for 10-12 minutes, shaking halfway through, until browned and cooked through.

Pan-Frying Method:

Heat 1 tablespoon olive oil in a pan over medium heat.

Add the meatballs and cook for 8-10 minutes, turning occasionally, until browned and fully cooked.

Assemble the Bowls

Divide cooked rice (or quinoa) into bowls.

Add the sliced cucumber, cherry tomatoes, red onion, olives, and feta cheese.

Place the cooked meatballs on top and drizzle with olive oil.

Add a dollop of tzatziki sauce and serve with lemon wedges.

Tips & Tricks

For extra juicy meatballs, don’t overmix the meat mixture.

Make it low-carb by swapping rice for cauliflower rice or a salad base.

For meal prep, store everything separately and assemble fresh when serving.

Add extra protein by topping with chickpeas or a boiled egg.

Nutrition Facts (Per Serving – Approximate):

Calories: 480

Protein: 32g

Carbohydrates: 42g

Fat: 20g

Fiber: 6g

Sodium: 600mg

This Greek Meatball Bowl is a perfect Mediterranean meal—light, refreshing, and packed with protein and fresh veggies!