Mediterranean Bowl with Ground Turkey Meatballs
Finding a meal that is healthy, quick, and genuinely satisfying can feel like a challenge. This Mediterranean Bowl recipe is the answer for those busy weeknights.
It brings together flavorful turkey meatballs, fresh vegetables, and a creamy tzatziki sauce for a complete meal that’s ready in under 30 minutes. It’s a recipe you’ll return to again and again.
What You’ll Need
For the Turkey Meatballs
- 1 pound ground turkey
- ½ cup Italian breadcrumbs
- ¾ cup yellow onion, finely chopped
- 1 large egg
- 2 cloves garlic, minced
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For the Bowls
- 2 cups cooked brown rice or quinoa
- 1 cup chopped English cucumber
- ½ cup kalamata olives, halved
- 1 cup tzatziki sauce
- Fresh dill, for garnish
- Lemon wedges, for serving
Tools Required
- Large mixing bowl
- Baking sheet
- Parchment paper
- Knife and cutting board
- Measuring cups and spoons
Pro Tips
To make this recipe a success from the very first try, keep these tips in mind.
- Don’t Overmix: Mix the meatball ingredients until just combined. Overworking the meat can result in tough, dense meatballs.
- Uniform Size: Use a small cookie scoop or a tablespoon to portion the meatballs. This ensures they are all the same size and cook evenly.
- The Broiler is Key: Don’t skip the final step of broiling. It gives the meatballs a beautiful golden-brown color and a slightly crisp exterior without needing to flip them.
- Rest the Meat: If you have time, let the meatball mixture rest in the refrigerator for 15-20 minutes before rolling. This helps the flavors meld together.
Substitutions and Variations
This bowl is easy to customize based on what you have on hand or your dietary needs.
| Original Ingredient | Substitution | Notes |
|---|---|---|
| Ground Turkey | Ground chicken or beef | Cooking times may vary slightly. |
| Brown Rice | Quinoa, couscous, or farro | Use any grain you prefer as a base. |
| Italian Breadcrumbs | Panko or almond flour | Almond flour is a great low carb option. |
| Cucumber & Olives | Cherry tomatoes, bell peppers, feta cheese | Add any of your favorite Mediterranean toppings. |
Make Ahead Tips
This recipe is perfect for meal prep. Prepare the components ahead of time for a quick assembly.
- The meatballs can be mixed and rolled up to 24 hours in advance. Store them covered in the refrigerator.
- Cook the rice or quinoa ahead and store it in an airtight container in the fridge.
- Chop the vegetables and store them separately to maintain their freshness.
How to Make Mediterranean Meatball Bowls
Step 1: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
Step 2: In a large bowl, combine the ground turkey, breadcrumbs, chopped onion, egg, minced garlic, salt, and pepper. Mix gently with your hands until just combined.
Step 3: Roll the mixture into 1.5 to 2-inch balls, which should yield about 16 meatballs. Place them in a single layer on the prepared baking sheet.
Step 4: Bake for 15 minutes. For the final 2-3 minutes, switch the oven to the high broil setting to brown the tops of the meatballs.
Step 5: Assemble the bowls. Start with a base of cooked rice, then top with 4 meatballs, chopped cucumber, olives, and a generous dollop of tzatziki. Garnish with fresh dill and serve with a lemon wedge.
Nutrition and Dietary Information
Here is an approximate nutritional breakdown and suggestions for different dietary needs.
| Nutrient | Approximate Amount Per Serving |
|---|---|
| Calories | 480 kcal |
| Protein | 35g |
| Carbohydrates | 42g |
| Fat | 19g |
- Low-Carb: Swap the rice for cauliflower rice or a bed of mixed greens. Use almond flour instead of breadcrumbs in the meatballs.
- Gluten-Free: Use certified gluten-free breadcrumbs or almond flour. Ensure your tzatziki sauce is also gluten-free.
- Vegetarian: Replace the ground turkey with a can of mashed chickpeas and increase the breadcrumbs slightly to help bind the mixture.
Leftovers and Storage
- To Store: Keep the meatballs, rice, vegetables, and tzatziki in separate airtight containers in the refrigerator. They will stay fresh for 3-4 days.
- To Reheat: Warm the rice and meatballs in the microwave for 60-90 seconds. This bowl is also delicious served cold or at room temperature.
- Freezing: The cooked meatballs freeze well. Store them in a freezer-safe bag for up to 3 months. Thaw in the refrigerator before reheating.
Frequently Asked Questions
Q1. How do I prevent my turkey meatballs from being dry?
Ans: The key is to not overmix the meat mixture and to not overcook them. The egg acts as a binder and adds moisture. Broiling at the end helps to quickly brown them without drying them out.
Q2. Can I cook these meatballs in an air fryer?
Ans: Yes. Preheat your air fryer to 375°F (190°C). Cook the meatballs for 15-18 minutes, shaking the basket halfway through, until they are cooked through and golden.
Q3. How many meatballs are in a single serving?
Ans: This recipe makes about 16 meatballs and serves four people, so a single serving is 4 meatballs.
Q4. What other sauces work well with this bowl?
Ans: While tzatziki is classic, a lemon-tahini dressing or even a simple hummus would also be excellent choices.
Wrapping Up
This Mediterranean Bowl with Ground Turkey Meatballs is a simple, nourishing recipe that delivers incredible flavor with minimal effort.
It’s a versatile dish perfect for a weeknight dinner or for your weekly meal prep. I hope you enjoy making it. Please leave a comment below to let me know how it turned out or if you have any questions!
