Mediterranean Zucchini Meatballs
These Mediterranean zucchini meatballs are a light, flavorful twist on traditional meatballs. Made with ground turkey or chicken, fresh zucchini, garlic, and herbs, they’re juicy and tender with just the right amount of seasoning. The zucchini not only adds moisture but also a subtle sweetness, while breadcrumbs and egg help bind everything together. Serve them with a yogurt-lemon dipping sauce, over couscous, or tucked into warm pita for a wholesome meal.
Time
Prep Time: 20 minutes
Cook Time: 20–25 minutes
Total Time: ~40–45 minutes
Ingredients
For the Meatballs:
1 lb ground turkey or chicken
1 medium zucchini, grated and excess water squeezed out
2 green onions (scallions), finely chopped
3 garlic cloves, minced
1 large egg
½ cup panko breadcrumbs
½ tsp Italian seasoning
½ tsp onion powder
½ tsp paprika
¼ tsp crushed red pepper flakes (optional)
½ tsp kosher salt
½ tsp black pepper
2 tbsp fresh parsley or oregano, chopped
¼ cup grated Parmesan cheese (optional, for extra flavor)
For the Optional Yogurt-Lemon Dipping Sauce:
½ cup Greek yogurt or sour cream
1 tsp lemon zest
1 tbsp lemon juice
1 tbsp fresh dill or parsley, chopped
Salt and pepper, to taste
Instructions
Prepare the zucchini:
Grate zucchini and squeeze out as much liquid as possible using a clean kitchen towel or cheesecloth. This step keeps the meatballs from being soggy.
Make the meatball mixture:
In a large bowl, combine ground turkey/chicken, zucchini, green onions, garlic, egg, breadcrumbs, Italian seasoning, onion powder, paprika, red pepper flakes, salt, black pepper, parsley, and Parmesan (if using).
Mix gently until just combined (avoid overmixing).
Shape the meatballs:
Scoop about 1 ½ tablespoons of the mixture and roll into balls. Place on a parchment-lined baking sheet.
Cook the meatballs:
Oven method: Preheat oven to 400°F (200°C). Bake meatballs for 18–22 minutes, or until golden and cooked through (internal temp 165°F / 74°C).
Skillet method: Heat 2 tbsp olive oil in a large skillet over medium heat. Cook meatballs in batches, turning occasionally, until browned and cooked through (8–10 minutes).
Make the sauce (optional):
In a small bowl, stir together Greek yogurt, lemon zest, lemon juice, herbs, salt, and pepper.
Serve:
Serve the zucchini meatballs warm with the dipping sauce, over rice, couscous, or tucked into pita bread with salad.
Tips & Variations
Cheese Boost: Add crumbled feta or shredded mozzarella to the mixture for a creamier, richer bite.
Gluten-Free Option: Use gluten-free breadcrumbs or almond flour instead of panko.
Make Ahead: Shape the raw meatballs and refrigerate up to 24 hours before cooking, or freeze uncooked for up to 2 months.
Air Fryer Friendly: Cook at 375°F (190°C) for 12–15 minutes, shaking halfway, until golden and cooked through.
Extra Veggie Twist: Mix in finely chopped spinach or grated carrot for added nutrition.
Serving Ideas: Serve with warm pita, over a Mediterranean grain bowl, or alongside roasted vegetables.
Q&A
Q: Can I make these meatballs without eggs?
A: Yes. Replace the egg with 2 tablespoons of Greek yogurt or 1 tablespoon of flaxseed meal mixed with 2½ tablespoons of water.
Q: How do I keep the meatballs from falling apart?
A: Make sure you’ve squeezed the zucchini very well and don’t skip the breadcrumbs or egg. Both help bind the mixture.
Q: Can I bake and reheat them later?
A: Absolutely. Store cooked meatballs in the fridge for 3–4 days. Reheat in the oven at 350°F (175°C) for 8–10 minutes or in a skillet with a splash of broth.
Q: What’s the best dipping sauce for these?
A: The lemon-yogurt dip works great, but you can also serve them with tzatziki, marinara, or even a tahini dressing.
Nutrition
(per 3–4 meatballs, without sauce, approximate)
Calories: 210
Protein: 22 g
Carbohydrates: 6 g
Fat: 11 g
Fiber: 1 g
Sugar: 1 g
Sodium: 350 mg
(Values will vary based on ingredients and portion size.)
Conclusion
Mediterranean zucchini meatballs are light, flavorful, and versatile — perfect for anyone who wants a healthier alternative to traditional beef or pork meatballs. The zucchini keeps them moist, the herbs add freshness, and the spices give them a Mediterranean flair. They’re easy to prepare, freezer-friendly, and pair well with grains, veggies, or simple dipping sauces. A great option for meal prep or a quick family dinner.