Description
Mediterranean Chicken Meatball Bowls are vibrant, wholesome meals featuring juicy herbed chicken meatballs served over grains with fresh vegetables, creamy hummus or tzatziki, tangy feta, and a squeeze of lemon. They’re perfect for lunch, dinner, or meal prep.
Ingredients
- For the chicken meatballs:
- 1 lb ground chicken
- 2 cloves garlic, minced
- 2 tbsp fresh parsley or dill, chopped
- 1 tsp lemon zest
- 1 tsp dried oregano
- 1 egg
- 1/4 cup breadcrumbs
- Salt and pepper, to taste
- 1–2 tbsp olive oil (for cooking)
- For the bowls:
- 2 cups cooked grains (rice, quinoa, or couscous)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives (optional)
- 1/3 cup crumbled feta cheese
- 1/2 cup hummus or tzatziki
- Lemon wedges, for serving
- Fresh herbs (parsley or dill), for garnish
Instructions
- Preheat oven to 400°F (200°C) or heat olive oil in a skillet over medium heat.
- In a bowl, combine ground chicken, garlic, parsley or dill, lemon zest, oregano, egg, breadcrumbs, salt, and pepper.
- Roll mixture into small meatballs and place on a baking sheet or cook in the skillet.
- Bake for 15–20 minutes or cook in the skillet, turning occasionally, until golden and cooked through.
- Meanwhile, cook grains and prepare vegetables.
- Assemble bowls with a base of grains, then top with meatballs, tomatoes, cucumber, red onion, olives, feta, and a scoop of hummus or tzatziki.
- Garnish with fresh herbs and a squeeze of lemon before serving.
Notes
- Swap ground chicken with turkey or lamb for variation.
- Use bulgur, farro, or orzo as an alternative grain base.
- For dairy-free bowls, omit feta and use tahini sauce instead of tzatziki.
- Make meatballs ahead and store in the fridge or freezer for easy meal prep.
- Store all components separately to keep vegetables crisp when storing for later.
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5g
- Sodium: 520mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 115mg
