Mediterranean Chicken Meatball Bowl
This Mediterranean Chicken Meatball Bowl is a balanced and flavorful meal you can enjoy any day of the week. Juicy, herb-packed chicken meatballs are paired with quinoa, fresh vegetables, and creamy dips like hummus or tzatziki. It’s colorful, nourishing, and easy to meal-prep for lunches or dinners.
Time: 35–40 minutes
Servings: 3–4 bowls
Ingredients
For the Chicken Meatballs:
500g ground chicken (or turkey)
½ cup breadcrumbs (panko or regular)
1 large egg
2 cloves garlic, minced
1 tsp onion powder (or 2 tbsp finely diced onion)
1 tsp dried oregano
½ tsp ground cumin
2 tbsp fresh dill, chopped
½ cup baby spinach, finely chopped (optional)
1 tsp lemon zest
1 tsp salt
½ tsp black pepper
Pinch red pepper flakes (optional)
2 tbsp olive oil (for cooking)
For the Bowl Assembly:
2 cups cooked quinoa (or rice)
1 cup cherry or grape tomatoes, halved
1 cup cucumber, diced
½ small red onion, thinly sliced or quick-pickled
½ cup crumbled feta cheese
Hummus and/or tzatziki sauce
Lemon wedges, for serving
Fresh parsley, chopped (for garnish)
Instructions
Prepare the Meatball Mixture:
In a large mixing bowl, combine ground chicken, breadcrumbs, egg, garlic, onion powder, oregano, cumin, dill, spinach (if using), lemon zest, salt, pepper, and red pepper flakes.
Mix gently until just combined (don’t overmix to keep the meatballs tender).
Form the Meatballs:
Shape the mixture into small meatballs, about 1 ½ inches in size.
Place on a plate or tray until ready to cook.
Cook the Meatballs:
Heat olive oil in a large skillet over medium heat.
Add meatballs in batches, cooking for 8–10 minutes total, turning occasionally until golden brown and cooked through (internal temp 74°C/165°F).
Transfer to a plate and keep warm.
Assemble the Bowls:
Divide cooked quinoa among serving bowls.
Top with meatballs, cherry tomatoes, cucumber, and red onion.
Add a spoonful of hummus or tzatziki on the side.
Sprinkle with feta and parsley, and serve with lemon wedges.
Tips & Variations
Protein swaps:
Use ground turkey, beef, or lamb instead of chicken.
For a vegetarian option, try falafel or baked chickpea balls.
Grain options:
Swap quinoa for brown rice, couscous, bulgur, or farro.
For low-carb, use cauliflower rice or zucchini noodles.
Sauce ideas:
Stick with hummus or tzatziki, or drizzle tahini-lemon sauce or garlic yogurt.
A splash of olive oil and red wine vinegar works as a lighter dressing.
Veggie add-ins:
Add roasted bell peppers, zucchini, or eggplant for a warm touch.
Toss in leafy greens like arugula or spinach for freshness.
Flavor twists:
Add chopped sun-dried tomatoes or roasted red peppers into the meatball mix.
Swap dill for fresh mint or parsley for a different herb profile.
Meal prep friendly:
Cook meatballs and quinoa in advance; store separately in the fridge for up to 4 days.
Assemble bowls right before eating for best texture.
Q&A
Q: Can I bake the meatballs instead of pan-frying?
A: Yes. Place them on a parchment-lined baking sheet and bake at 200°C (400°F) for about 18–20 minutes, or until golden and fully cooked.
Q: How do I keep the meatballs from drying out?
A: Don’t overmix the meat mixture, and make sure not to overcook them. Adding spinach or a little grated zucchini can help keep them moist.
Q: Can I make this bowl dairy-free?
A: Absolutely. Skip the feta and replace tzatziki with hummus or a tahini-based sauce.
Q: Can I prepare this as a meal-prep lunch?
A: Yes. Store the meatballs, grains, and veggies separately in the fridge for up to 4 days. Add sauces and fresh herbs just before serving.
Q: What other toppings can I use?
A: Kalamata olives, pickled peppers, or roasted chickpeas all work beautifully in this bowl.
Nutrition
(per serving, based on 1 of 4 bowls with hummus and feta)
Calories: ~430 kcal
Protein: 28 g
Carbohydrates: 32 g
Fat: 19 g
Fiber: 5 g
Sugar: 4 g
Sodium: ~520 mg
(Values will vary depending on portion sizes, sauces, and grain choice.)
Conclusion
The Mediterranean Chicken Meatball Bowl is a wholesome, customizable dish that balances lean protein, fresh vegetables, and hearty grains. It’s perfect for meal prep, quick dinners, or healthy lunches. With the option to swap proteins, grains, and sauces, it’s a versatile bowl you can enjoy in different ways throughout the week.